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1. Close grip chest press
• To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, crush the dumbbells together, then press them to lockout at the top.
• Continue to push the dumbbells together while lowering them under control as far as comfortably possible.
• Once the dumbbells touch your chest, push them back to the starting position.
• Repeat for the desired number of repetitions.
(Eg: 12 reps x 3 sets)
2. Dumbbell chest fly
• To get into position, lay back and keep the weights close to your chest. Once you are in position, take a deep breath, then press the dumbbells to lockout at the top.
• Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally while maintaining the angle at your elbow.
• Once the dumbbells reach chest level, reverse the movement by squeezing your pecs together and bringing the dumbbells back to their starting position.
• Without allowing the dumbbells to touch, start the next repetition, and continue until the set is completed.
3. Dumbbell pullover
• You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet firmly plated on the floor.
• Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. This is the starting position.
• Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench.
• Slowly raise the dumbbell back to the starting position.
Repeat for desired reps.
4. Chest press/ bench press
• Lay back and keep the weights close to your chest. Once you are in position, take a deep breath, and press the dumbbells to lockout at the top.
• Slowly lower the dumbbells under control as far as comfortably possible (the handles should be about level with your chest).
• Contract the chest and push the dumbbells back up to the starting position.