ニーナ・メルセデスのインスタグラム(lifewithmariza) - 10月3日 04時15分

?Back and Booty? I need suggestions on future videos please comment below!
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?Cable Kneeling Pull down -Pull cable rope down until elbows are back and inside of rope attachment is behind neck. Return attachment over head until shoulder is completely flexed upward. Repeat.
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?Weighted bridge- (I used a dumbbell in place of a barbel) Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
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?Wide grip Pulldown- Position yourself on the lat pulldown machine and grab the bar using an overhand grip with your hands a little wider than shoulder width. Slowly pull the bar straight down in front of you until it is positioned at either chin level (as seen in the photo) or the middle/upper part of your chest. The position will depend on your level of flexibility in your shoulders, so only go low enough to a point that is comfortable. Pause for a brief moment at the bottom and then slowly return the weight back up to the starting position and repeat
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Leggings by @acaiberryfashion
#workout #booty #gym #squats #motivation #determination #transformation #workoutideas

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