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Finding a workout that hits all your key muscle groups while being mindful of your back can be tricky. Here's a full-body session I use as someone who has severe back pain, focusing on glutes, legs, abs, back, biceps, shoulders, calves, and hamstrings—using only machines and ensuring your back stays safe.
✨1. Leg Press (Glutes, Hamstrings, Quads)✨
Why: Supports your back while allowing you to target your lower body.
How: Place your feet high on the platform to focus on glutes and hamstrings.
Reps/Sets: 4 sets of 12-15 reps
✨2. Seated Leg Curl (Hamstrings)✨
Why: Isolates the hamstrings without putting pressure on the lower back.
How: Adjust the machine to ensure your legs are supported.
Reps/Sets: 3 sets of 10-12 reps
✨3. Seated Ab Crunch Machine (Abs)✨
Why: Provides controlled movement and support for your lower back.
How: Keep the motion slow and controlled to avoid strain.
Reps/Sets: 4 sets of 15 reps
✨4. Lat Pulldown (Back)✨
Why: Focuses on your upper back and lats while allowing you to sit comfortably.
How: Keep your chest lifted and avoid pulling too far
behind your neck to prevent stress on the spine.
Reps/Sets: 3 sets of 10-12 reps
✨5. Seated Row (Back, Biceps)✨
Why: Targets back and biceps, keeping your spine in a safe position.
How: Keep your back straight and engage your core throughout.
Reps/Sets: 4 sets of 12 reps
✨6. Shoulder Press Machine (Shoulders)✨
Why: Stabilizes your core while you build shoulder strength.
How: Keep your back pressed against the seat, and don't overextend.
Reps/Sets: 3 sets of 10-12 reps
✨7. Cable Glute Kickback (Glutes)✨
Why: Perfect for isolating the glutes without straining the back.
How: Maintain a slight bend in your knees, and keep your back neutral.
Reps/Sets: 3 sets of 12 reps per leg
✨8. Seated Calf Raise Machine (Calves)✨
Why: Targets calves without any risk to your lower back.
How: Keep a slow and controlled pace, emphasizing the squeeze at the top.
Reps/Sets: 4 sets of 15 reps
✨Tips:✨
✅Focus on form: Keep movements slow and controlled to protect your back.
✅Engage your core: Stabilizing your core throughout will reduce strain on your spine.
✅Avoid heavy weights: Opt for moderate resistance, increasing only when your form is perfect.
This is one of the workouts I use to ensure I hit all the major muscle groups safely and efficiently, and I think it’ll work for you too!
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✨💪Machine Only Splits💪✨
💪Upper Body Day (Machines Only)💪
This upper body workout focuses on your back (upper, mid, and lower), shoulders, triceps, and biceps—great for building strength without stressing your back.
✨1. Lat Pulldown (Upper Back)✨
Why: Targets the lats and upper back.
How: Keep your chest lifted and avoid swinging your body.
Reps/Sets: 4 sets of 10-12 reps
✨2. Seated Row (Mid Back)✨
Why: Works the mid-back and biceps, providing stability to the spine.
How: Engage your core and avoid pulling with your lower back.
Reps/Sets: 4 sets of 12 reps
✨3. Back Extension Machine (Lower Back)✨
Why: Strengthens the lower back safely.
How: Avoid overextending at the top to prevent strain.
Reps/Sets: 3 sets of 12 reps
✨4. Shoulder Press Machine (Shoulders)✨
Why: Stabilizes your core while focusing on shoulders.
How: Keep your back supported against the seat.
Reps/Sets: 3 sets of 10 reps
✨5. Tricep Pushdown (Triceps)✨
Why: Effective for targeting the triceps while keeping your posture upright.
How: Use a slow, controlled motion, avoiding shoulder involvement.
Reps/Sets: 4 sets of 12 reps
✨6. Bicep Curl Machine (Biceps)✨
Why: Isolates the biceps and prevents unnecessary movement.
How: Keep your elbows stationary and focus on the squeeze at the top.
Reps/Sets: 4 sets of 10-12 reps
🍖Legs and Glutes Day (Machines Only)🍗
This workout focuses on hamstrings, quads, calves, and glutes, keeping your back in mind.
✨1. Leg Press (Quads, Hamstrings, Glutes)✨
Why: Provides full leg engagement without lower back stress.
How: Place your feet higher to hit glutes and hamstrings.
Reps/Sets: 4 sets of 12-15 reps
✨2. Seated Leg Curl (Hamstrings)✨
Why: Isolates hamstrings while supporting the back.
How: Adjust the machine to ensure full range of motion.
Reps/Sets: 4 sets of 10-12 reps
✨3. Leg Extension (Quads)✨
Why: Targets quads directly, keeping you seated.
How: Slow and controlled motion to protect your knees and back.
Reps/Sets: 3 sets of 10 reps
✨4. Seated Calf Raise (Calves)✨
Why: Effective at isolating the calves without standing.
How: Focus on squeezing at the top of each rep.
Reps/Sets: 4 sets of 15 reps
✨5. Hip Abduction Machine (Glutes)✨
Why: Focuses on the outer glutes and thighs.
How: Keep your back straight and squeeze your glutes with each rep.
Reps/Sets: 3 sets of 12 reps
🍑Glute-Focused Day (Machines Only)🍑
This day is all about hitting every part of the glutes using machines.
✨1. Glute Drive Machine (Glutes)✨
Why: Simulates hip thrusts, the best for building glutes.
How: Drive through your heels and squeeze at the top.
Reps/Sets: 4 sets of 12 reps
✨2. Smith Machine Squat (Glutes)✨
Why: Controls the motion to target glutes and quads.
How: Keep feet wider and toes slightly outward for more glute activation.
Reps/Sets: 3 sets of 10-12 reps
✨3. Cable Glute Kickback (Glutes)✨
Why: Isolates the glutes without lower back strain.
How: Maintain a slight bend in the knees and drive your heel back.
Reps/Sets: 3 sets of 12 reps per leg
✨4. Hip Abduction Machine (Outer Glutes)✨
Why: Focuses on the outer glutes and hip stabilizers.
How: Sit upright, pushing out slowly to avoid engaging the lower back.
Reps/Sets: 4 sets of 15 reps
🔥Abs-Focused Day (Machines Only) – Core & Abs🔥
✨1. Seated Ab Crunch Machine (Upper & Lower Abs)✨
Why: Effectively works both the upper and lower abs while supporting the back.
How: Keep your movements controlled, focusing on squeezing your abs as you crunch.
Reps/Sets: 4 sets of 15 reps
✨2. Abdominal Crunch Machine (Core)✨
Why: Engages the entire core, focusing on the front of the abs.
How: Adjust the weight for controlled, focused
movements, and avoid using momentum.
Reps/Sets: 4 sets of 12-15 reps
✨3. Hanging Leg Raise (Lower Abs)✨
Why: Targets the lower abs while keeping the back safe if performed in a captain’s chair or using a machine for support.
How: Keep your legs straight, lifting them slowly to engage the core.
Reps/Sets: 4 sets of 12 reps
✨4. Machine-Assisted Crunch (Upper Abs)✨
Why: Isolates the upper abs, allowing for increased resistance to develop core strength.
How: Focus on using your abs to pull forward without involving your neck or shoulders.
Reps/Sets: 3 sets of 10-12 reps
✨5. Machine-Assisted Leg Raise (Lower Abs)✨
Why: Focuses entirely on the lower portion of your abs, providing support for your back.
How: Lift your legs while engaging your core, keeping your back straight.
Reps/Sets: 3 sets of 12 reps
Xo,
Cha
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#machineworkouts #glutegrowingtips #backpainrelief #workoutroutine #glutesworkout