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68 ~ FireFlyz
Health
Scaption
Standing with your feet shoulder-width
apart, hold a pair of dumbbells at arm’s
length next to your sides. Your palms
should be facing each other and your
elbows slightly bent. Stand as tall as you
can.Without changing the bend in your
elbows, raise your arms at a 30° angle to
your body (so that they form a Y) until
they are at shoulder level. The thumb
sides of both hands should be facing up.
Pause, then slowly lower the weights
back to the starting position.
Dumbbell lateral raise
Grab a pair of dumbbells and let them
hang at arm’s length next to your sides.
Stand tall, with your feet shoulder-width
apart. Turn your arms so that your palms
are facing forward, and bend your elbows
slightly.Without changing the bend in
your elbows, raise your arms straight out
to your sides until they’re at shoulder
level. Your arms should form a T with
your body. Pause for one second at the
top of the movement, then slowly lower
the weights back to the starting position.
Back Me Up
Latissimi dorsi
are commonly known as “lats”, especially among bodybuilders.
These are the muscles that give the back that tapered, ‘V’ shape. Fireflyz shares
some back-sculpting exercises.
Barbell shrug
Grab a barbell with an overhand grip
that is just beyond shoulder-width apart,
and let the bar hang at arm’s length in
front of your waist. Keeping your back
naturally arched, lean forward at your
hip about 10 degrees. Bend your knees
slightly. Now shrug your shoulders
toward your ears as high as you can.
Your arms should be straight. Pause,
then reverse the movement back to the
starting position.
Dumbbell shrug
Grab a pair of dumbbells and let them
hang at arm’s length next to your sides,
your palms facing each other. Shrug your
shoulders as high as you can. Imagine
that you’re trying to touch your shoulders
to your ears without moving any other
parts of your body. Pause in the up posi-
tion, then slowly lower the weights back
to the start.
Barbell behind-the-back shrug
This exercise is the same as a barbell
shrug, except you’re holding the weight
behind your body. Grab the bar with an
overhand grip so your palms are facing
away from you, and your hands are
shoulder-width apart. Let the bar hang
at arm’s length at your glutes, and then
shrug your shoulders toward your ears as
high as you can. Pause, then reverse the
movement.
Barbell row
Grab the barbell with an overhand grip
that’s just beyond shoulder width, and
hold it at arm’s length. Bend at your
hips and knees and lower your torso
until it is almost parallel to the floor.
Keep your back naturally arched. Pull
the bar to your upper abs and squeeze
your shoulder blades toward each other.
Pause, then slowly lower the bar back to
the starting position.