健身房背部训练计划 每日健身计划：打造美丽的背部和肩膀 Sculpt & Tone a Beautiful Back & Shoulders

使用设备：小哑铃和健身球

Summer is almost here which means we’ll be shedding our clothing and slipping into lighter, hot weather friendly outfits. This is a great time to start some upper body exercises, if you haven’t already, or to add some new moves into your routine. It’s also a good idea to incorporate a few of these moves into your regular routine from now on. After this week, you’ll see quite an improvement and you won’t want to lose this toned and sculpted physique! You will be striking in your sleeveless shirts and dresses, and more confident than ever at the beach. On each work out day, we will do 4 back moves, then 4 shoulder moves. Use a pair of 3-5 pound dumbbells for the shoulders and a pair of 5-10 pound dumbbells for the back. Repeat each circuit twice. At the end of the week, we’ll relax and recharge with a wonderful yoga routine. Keep some water handy and get moving!

Take a big step forward, getting into a lunge position. Keep your back leg straight. Rest one weight above your knee and hold the other weight in your opposite hand with your arm extended in front of you. Pull the weight back as far as you can, keeping your abs tight and good posture throughout. Do 15 reps on each side. WORKS ABS, CORE, BACK, BICEPS, SHOULDERS

Stand with feet wider than shoulder width apart. Bend forward and cross your arms on top of each other, holding a weight in each hand, palms facing down. Tense your abs and stand up, pulling the weights back to shoulder level. Straighten out your back as you come up. Do 15-25 reps. WORKS BACK, GLUTES, SHOULDERS

Stand with feet together and dumbbells in hands with arms extended at your sides, palms facing each other. Lunge forward and bring the weights behind your knee, then pull them back as far as you can. Switch sides & repeat for 15 reps on each side. Pause on top for a more challenging workout. WORKS BACK, GLUTES, LEGS

Stand with feet shoulder width apart and dumbbells in hands at shoulder level with elbows bent, palms facing forward. Keep your abs tight and squat down to a comfortable level, crossing your hands in front of you and pulling them back immediately. Squeeze your glutes on the way up. This exercise can also be done without the squat. Do 15-25 reps. WORKS BACK, SHOULDERS

Stand with feet together and dumbells in hands with elbows bent in front of you, palms facing each other. Alternate stepping to each side and doing an upper cut with the same arm simultaneously. Keep your abs tight and good posture throughout, as well as a steady pace. Do 15 reps on each side. WORKS ABS, CORE, ARMS, BACK, OBLIQUES, SHOULDERS

Stand with feet together and arms extended at your sides, dumbells in hands with palms facing each other. Step to one side, bending your knee and straightening out your opposite leg. At the same time, pull the weights up and back at shoulder level. Keep abs tight and good posture throughout. Pause on top for a more challenging workout. Do 15 reps on each side. WORKS ABDUCTORS, ADDUCTORS, GLUTES, QUADS, SHOULDERS

Stand with feet together and arms extended at your sides with dumbbells in hands, palms facing each other. Lunge to one side, simultaneously extending your arms out at shoulder level. Keep abs tight and good posture throughout. Pause for a second on top to make the move more challenging. Do 15 reps on each side. WORKS ABS, CORE, GLUTES, LEGS, OBLIQUES, QUADS, SHOULDERS

For this exercise, you can use a stability ball, a chair, or a bench. Sit with one leg extended to the side and the other bent in front of you. Hold the dumbbells with elbows bent at shoulder level, palms facing forward. Tense up your abs and keep good posture. Pull your arm up and over your head as far as you can, keeping your abs tight throughout. Switch sides and repeat for 15 reps on each side. Pause on top to make the move more challenging. WORKS OBLIQUES, SHOULDERS

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