Beauty back shaping training | gym private training and practice edition
Beauty back private education and training program
Step 1: Warm up the whole body.
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Warm up until you sweat a little.
Warm up on a treadmill or rowing machine.
or
Ellipsometer preheating
5- 10 minute ellipsometer preheating
Warm up until you sweat a little.
Warm up with an elliptical machine or treadmill.
Beauty back private education and training program
Step 2: Stretch your back.
Great stretch
A forward lunge with one leg out.
The elbow joint touches the ground downwards, and then vertically upwards.
Repeat on one side 10 times.
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Reduction tension
Stand naturally, with your hands open, wider than your shoulders.
Exhale and press your chest down to your arch.
Hold for 30 seconds.
Beauty back private education and training program
Step 3: Formal training (1)
Auxiliary pull-up
The distance between your hands is slightly wider than your shoulders.
Keep the core and tighten the exhalation upward.
Each group circulates 4 groups * 12 times.
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Instrument pullback
The core is constantly tightening.
Shoulder blades sink and exhale backwards.
Each group circulates 4 groups * 12 times.
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Sit and row.
The core is constantly tightening.
Shoulder blades sink and exhale backwards.
Each group circulates 4 groups * 12 times.
Beauty back private education and training program
Step 3: Formal Training (2)
Narrow handle and high position pull-down
Tighten the core and sink the shoulder blades.
Exhale to clavicle level.
Each group circulates 4 groups * 12 times.
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Dumbbell single stroke ship
Keep your body in a neutral position
The core tightens and exhales upward strength.
Cycle 4 groups * 12 times per side.
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Straight arm pressing down
Stand naturally with your feet and tighten your core.
Shoulder blades sink and exhale downward.
Each group circulates 4 groups * 12 times. Step 4: Relax your back and stretch in lunge.
Stand naturally with your legs and keep your knees slightly bent.
Bend over and put your hands on your legs alternately.
Hold still for 30 seconds.
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Baby relax.
Bend over and sit on the mat with your hips back.
Finger forward, bend down and press.
Hold still for 30 seconds.