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This is a lower body and upper body workout that primarily focuses on working out the major muscles of the back side of the body - glutes, calves, hamstrings, back, and triceps. We'll be doing this workout in superset style with a dropset burnout to end each superset group. Each superset (2 exercises done back to back) will be done for 30 seconds on, 15 seconds off, 2x. After the second round of each superset is done, we finish off the group with a dropset burnout interval to really wear out that specific muscle. Each dropset is done for 2 minutes with a 1 minute rest afterwards. I recommend using a medium set of dumbbells for the superset exercises. For the dropset, start with the heaviest dumbbells you can lift with good form for that particular exercise. Do as many reps as you can with that weight before lowering the weight and continuing your reps. You'll keeping doing this process - of doing as many reps as you can with each weight before lowering the weight - for your 2 minute dropset rounds. Alternatively, you can simply just stick to light to medium dumbbells for the dropset burnout if you do not have access to several dumbbells with different weights - simply, choose a weight and stick to it for the entire 2 minutes. No warmup or cooldown are included, but I have listed an appropriate one for each below. You can also head to my second channel - Move & Stretch with Lilia - to find additional longer or shorter warmup and cooldown routines. Warmup: https://www.youtube.com/watch?v=0hjoR... Cooldown: https://www.youtube.com/watch?v=FpBbD... After the workout, leave a comment below to let me know what you think about this workout and what else you want to see on this channel. And as always, if you liked this workout, make sure to give it a thumbs up and hit that subscribe button for more content! Workout: Group 1: Squats Tricep dips Dropset: squats Group 2: Tricep kickbacks Alternating fire hydrants Dropset: Tricep kickbacks Group 3: Bridge + abduction Back row Dropset: Bridge + abduction Group 4: Reverse flys Single DB RDL Dropset: Reverse flys Group 5: Calf raises RDL to row + kickback Dropset: calf raises About Lilia: In this video, you are working out with me (Lilia). I am a certified personal trainer and Registered Dietetic Technician with 10 plus years of experience in both the fitness and nutrition industry. I use all the knowledge I have gained from my undergrad studies, years of experience, and personal experiences to create effective workouts and bring you the best and most reliable fitness and nutrition content. Legal Disclaimer: All information provided by Fit and Live and/or Lilia Villegas is intended for educational and entertainment purposes. The workouts provided on this channel and other media outlets managed by Fit and Live and/or Lilia Villegas are Lilia's personal workout routines and may not be suitable for all. Additionally, recommendations and advice are not intended to diagnose, treat, or cure any condition, and it is also not intended to replace a one-on-one consultation with a qualified healthcare professional or a qualified professional in a certain field. Nor is it to serve as medical advice. Please, always consult a qualified healthcare professional before starting any nutrition program or workout regimen. By your usage of any content on this channel, you acknowledge that you are doing so at your own risk. Fit and Live, Lilia Villegas, and any personnel associated with Fit and Live are not liable for any injuries or health issues that may arise from any information found in content. For the full disclaimer: https://fitandlive.com/index.php/disc...