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7 workouts to create a perfect silhouette



some physiques do not need to be overhauled and only need to be polished slightly. Take you. You like your body, you should - you have a good figure. But it's best to strengthen the muscles so that they "pop" more and get a longer, clearer look. Good news: there's a way, right at your fingertips. This training will improve your posture, strength and help you get the tone you want. Because this project is based on my basic principle, use better strength training mode to replace the injurious and wrong sports mode, and your joints will be healthier. Are you ready? Let's start.

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is required to complete this training

this training has two cycles: one cycle three steps, one cycle four steps. In the first cycle, perform two or three rounds, including the first three actions of this slide (lift, lunge, and squat). Make three rounds in the second lap, including the last four actions (side plate, bicycle sit ups, front plate and back extension). Make sure to warm up and cool down properly before and after training.

correlation: 2 when you are trapped indoors, don't make excuses for training. Lift off the ground

feet are shoulder width apart. Bend your knees and focus on your feet. While keeping your back straight, reach down and grab the barbell. Drive through your feet, pick up the bar and let it hang at hip height (your arms will still be straight). Lower the lever back to the ground with control. Repeat as many as possible for 20 seconds in good condition.

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2. Lunge

stand in a proper position, then step forward with your right leg and bend your knees 90 degrees. Make sure the right knee is behind the ankle, not over the toes. The right foot is forward and the back foot is on the ground. Press back to stand and repeat on the other side. Alternate for 20 seconds.

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3. Squat

start with legs shoulder width apart and feet slightly outwards. Put your weight back on your heels and try to push them to the ground as if you wanted to separate the ground. When you start pushing your butt back, put your arms in front of you. Keep your back straight and knees straight as you squat. Continue to lower the body until the knees bend 90 degrees. Your knees should stay in line with or behind your toes, never in front of your feet. Press up from the heel with arms on both sides of the body to the starting position. Repeat 12 to 15 times in a smooth motion.

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enter the side plate position, feet stacked, body in line from head to toe. Place your elbows at a 90 degree angle just below your shoulders. Keep your hips up and support your whole body and core for 30 seconds. Relax, lower, and repeat on the opposite side.

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5. Bicycle creak

lie on your back with your hands on both sides of your body and your feet straight in front of you. With feet off the ground, bend your right knee to your chest. Keep your left leg straight and your left foot 6 inches off the ground. Put your hands behind your head, push your lower back to the floor, do 20 slow, controlled sit ups, and alternately place your knees in front of your chest.

related: 21 the change of sit ups you will not completely hate. The elbow of the front bracket is in the position of the front bracket. Make sure your spine is neutral and your shoulder blades are apart. Think about stretching your body from ankle to neck, squeezing your gluteus maximus and supporting your core. Keep that tension for 30 to 40 seconds.

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7 is required. Back extension

lie on the stable ball with arms behind the head. Look at the floor a few inches in front, but don't stretch your neck. Take your upper body off the ball. During the whole movement, the shoulder blades are contracted to make the chest rise and the neck lengthen. Keep your feet flat on the ground to avoid excessive spinal compression. Slowly lower your chest and repeat 15 times.

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What do you think?

have you tried this training? Would you? What's your opinion? What exercises would you add or replace in this program? Please let us know your thoughts and suggestions in the comments below!

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