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This is the perfect lifting workout for beginners because it has fundamental lifting exercises that are not too challenging in terms of technique, but will create a great foundation for your lifting journey:
Lat pulldown
3 sets of 8-10 reps
- Grab the attachment with straight arms
- Keeping your back straight, lean back slightly
- Pull the bar to your chest by driving your elbows down and
- Pause for 1 sec. then slowly extend back up
-*Tip*: Avoid using momentum to pull the bar
Machine chest press
3 sets of 8-10 reps
- Set the seat height so that the handles are just below shoulder height
- Place your hands slightly wider than shoulder width apart
- Push the handles forward, bracing your core
- Slowly bring the bars back in
- Keep your elbows tucked slightly downward
Sumo squat
3 sets of 12-20 reps
- Start with a wide stance and toes pointed out
- Grip the dumbbell on the floor between your legs
- Stand up by pushing hard through your mid foot, staying leaned forward
- Come back down and repeat
-*Tip*: Don’t let your knees cave in; keep them in line with your toes
Biceps curl
(3 sets of 8-12 reps)
- Use a mini barbell and start with arms fully extended
- Keep your elbows in one spot and curl the bar upward
- Extend the weight back down slowly (about 3 seconds)
- Start each rep with arms fully straight
-*Tip*: Don’t arch your back/shoulders to help with the weight
Bulgarian split squat
3 sets of 6-8 reps
- Elevate your back foot on a low platform or box
- Lean your torso forward, putting most of your weight on your front leg
- Slowly lunge down until your knee almost touches the ground
- Stand back up, pushing hard using the front foot
-*Tip*: If you need to balance, use just one dumbbell and hold something for support
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