Bra bulge, back boob, back fat — whatever you want to call it, if you're not happy with it, you're probably dying to get rid of it. The first step is to make sure you're wearing the right size bra, and the second is to tone up your upper back area. Sometimes women neglect the upper back area because they're afraid of bulking up and getting "man shoulders," but nothing could be further from the truth. Just add a few of these exercises to your current workout routine to banish bra bulge for good!
The beauty of these exercises is the variety. Whether you have access to free weights, machines, or nothing but your own floor, you can sculpt your upper back and make bra bulge a thing of the past, so what are you waiting for? Drop and give me 20 pushup reaches!
MORE: If You're Relying on Cardio for Weight Loss, It's Time to Re-Think Your Workout
Rocking Plank
Get into a regular pushup plank position. Move forward slowly, rising higher on your toes and driving your shoulders and head forward, pushing past the distance of your hands. Slowly move back to start position so your shoulders are aligned with your hands again and the weight is evenly distributed between feet and hands. For more photos and information, click here.
Dumbbell Front + Lateral Raise
This is a great move to work your arms and back! Stand with feet shoulder-width apart with a dumbbell in each hand and palms facing in. Without bending the elbows, raise your arms out to your sides until they are at shoulder level. Pause for a second at the top of the movement, then slowly lower the weight back to the starting position. From the original start position you will raise the arms back up, but instead of going out to your sides, raise them straight out in front of you. Pause, and slowly lower the dumbbells back to the starting position. Repeat these two moves one right after the other as many times as you can for 60 seconds. Click here for more info.
Single-Arm Clean and Press
Squat to grab your weight (kettlebell or dumbbell). Come out of the squat and throw the hips forward to help you lift the weight. Bring into a “high pull” position so your elbow is above the shoulder and the weight is touching your chest. “Catch” the weight by bending your knees while simultaneously dropping the elbow underneath the weight. Using the bend in your knees, drive through the heels and press the weight overhead. Reverse the movement by bringing the elbow back into the body. Then raise the elbow up again and drop the weight straight down to the ground to begin again. For more specific instructions and safety advice, click here.
Standing Rear Delt Raises
Stand with your feet hip-width apart. Hinge at the hips and lean forward so your hips go behind your heels and the back is flat. Hold the weights under the chest and look at the floor, about 5 feet in front of you. Keeping your arms straight—without locking the elbows—lift your dumbbells. Avoid putting the work in your lower back. Bring the shoulder blades together, then release the weights back under the chest with control. Click here for more instructions!
Begin in forearm plank position with shoulders directly over elbows. Your body should be in a straight, diagonal line from your head to your heels. Keeping your abs in tight and your shoulders above your elbows, rotate your torso as you drop your left hip to the ground. In a controlled motion, rotate your torso to the opposite side, dropping your right hip to the floor. That is one rep; repeat for the allotted time. In between rotations, stop in the middle to get control of your balance if necessary. For complete instructions, click here.
Original article and pictures take asset.popculture.com site
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