Fitness Secrets
Women want to be strong, and a lot of women want to be strong without
the large muscle tone and bulky definition. How to lift without adding
bulk is a question we hear daily at Skinny Mom. Long and lean muscles
are the golden nugget for a lot of fitness newbies and junkies alike.
So, who better to share the tried and true ways to get that desired
muscle tone than the celebrity trainer behind Gwyneth Paltrow’s rockin’
bod?! Tracy Anderson shares five custom-designed moves with Self
that targets all large muscle groups, and the best part about this
routine is that it’s effective for all body types. So, get out your mat
and crank some tunes and get to work building those long, lean, gorgeous
muscles.
Sexy Arm Sculptor: Stand with legs together, elbows
bent and palms touching. Bend left elbow, reaching toward center of
back, and extend right arm overhead, palm forward. Return to start for
one rep. Switch sides and repeat. Do 2 sets of 20 reps. Works arms,
shoulders, waist, back.
Flat-Abs Move: Lie faceup with legs extended. Roll onto
left side and extend left arm in front of you, right arm across torso,
fingertips to floor for support. Lift left (bottom) leg and cross left
leg over right. Keep right foot pointed and heel on floor the entire
time. With toes pointed and legs straight, lean slightly back (right
heel stays on floor) and raise left leg, bringing knee to chest.
Straighten left leg back to start, crossed over extended right leg. Lift
left leg on a diagonal, then lower to start for one rep. Do 20 reps.
Switch sides and repeat. Do 2 sets. Works abs, thighs.
Hip Move: Kneel on all fours, wrists directly under
shoulders, knees under hips. Extend right leg to side, keeping it
straight and in line with hips, toes touching floor. Lift right leg to
hip level. Bend at right knee, lifting leg up and back, foot facing
left. Fully extend right leg, slightly opening right hip. Return to
start for one rep. Do 20 reps. Switch sides and repeat. Do 2 sets. Works
hips, butt, hamstrings.
Allover Move: Start in push-up position, shoulders over
wrists and hips in line with rest of body, legs slightly wider than
shoulder-width apart. Keep arms straight and drop hips toward floor.
Bring hips back to start and lift right leg up and back, bending at knee
with bottom of foot reaching toward ceiling. Straighten leg and open
right hip to the right. Return to start for one rep. Do 20 reps. Switch
sides and repeat. Do 2 sets. Works total body.
Butt Move: Kneel on all fours, wrists directly under
shoulders, knees under hips. Cross right leg over left, keeping right
knee pointed toward floor. Bring bent leg up and back to open right hip,
knee pointed toward floor. Return to start for one rep. Do 20 reps.
Switch sides and repeat. Do 2 sets. Works butt, hips, thighs.
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