ブライオニー・ペイジさんのインスタグラム写真 - (ブライオニー・ペイジInstagram)「Small shoulder/arm workout for you to try. Can be done with or without weights/packs of rice/cans of tomatoes etc... 🥫🥫 •  1. “BACKPACK CURLS” (with split leg) 🎒 - Pack a bag with anything you can find (books work well!) and choose a suitable weight for yourself. Small step in front and keep your core engaged to strengthen your back too. Straight arms out in front slightly raised to activate shoulders/upper back, some core and some legs. Maintain balance and bicep curl the bag! My palms are facing up and I pull the bag up and towards my chest. Control on the way down. Repeat x5 each leg. • SWIPE RIGHT for next exercises ➡️ •  2. “ITW” 🙆🏼‍♀️- lie face down on the floor, squeeze your whole body tight with straight legs lifting pointed toes off the floor, aim for a tall straight body rather than arching your back! Straight arms like an “I” then out the side to make a “T” then bend your arms and squeeze your should blades together to make a “W” shape. Hands are off the floor - try to hover whatever you are holding off the floor at all times. Repeat x5 •  3. “TURTLE SWIMS” 🐢 - set yourself up like in exercise 1 but starting in the “T” shape. Move your arms down to your sides, proud shoulders and squeeze everything! Repeat x10 •  4. “HITCHHIKERS” 🏔 - (note thumbs facing out so forearms are facing forwards) lift straight arms up and down the side with control. I’ve decided to stand on an unsteady surface (I have an @airex pad) to engage my core more, you could just get a partner to gently nudge you to challenge your balance. •  5. “Arm sets” - arms straight up the front and down the sides. I am stood on an airex pad again for a little instability, like I did for hitchhikers. Repeat x10  REPEAT ALL as many times as you wish - I would recommend doing once on day one, twice on day 2 and thrice on day 3, then rest and start over again the following week.」3月23日 22時20分 - bryony_page

ブライオニー・ペイジのインスタグラム(bryony_page) - 3月23日 22時20分


Small shoulder/arm workout for you to try. Can be done with or without weights/packs of rice/cans of tomatoes etc... 🥫🥫 •

1. “BACKPACK CURLS” (with split leg) 🎒 - Pack a bag with anything you can find (books work well!) and choose a suitable weight for yourself. Small step in front and keep your core engaged to strengthen your back too. Straight arms out in front slightly raised to activate shoulders/upper back, some core and some legs. Maintain balance and bicep curl the bag! My palms are facing up and I pull the bag up and towards my chest. Control on the way down. Repeat x5 each leg. • SWIPE RIGHT for next exercises ➡️ •

2. “ITW” 🙆🏼‍♀️- lie face down on the floor, squeeze your whole body tight with straight legs lifting pointed toes off the floor, aim for a tall straight body rather than arching your back! Straight arms like an “I” then out the side to make a “T” then bend your arms and squeeze your should blades together to make a “W” shape. Hands are off the floor - try to hover whatever you are holding off the floor at all times. Repeat x5 •

3. “TURTLE SWIMS” 🐢 - set yourself up like in exercise 1 but starting in the “T” shape. Move your arms down to your sides, proud shoulders and squeeze everything! Repeat x10 •

4. “HITCHHIKERS” 🏔 - (note thumbs facing out so forearms are facing forwards) lift straight arms up and down the side with control. I’ve decided to stand on an unsteady surface (I have an @airex pad) to engage my core more, you could just get a partner to gently nudge you to challenge your balance. •

5. “Arm sets” - arms straight up the front and down the sides. I am stood on an airex pad again for a little instability, like I did for hitchhikers. Repeat x10

REPEAT ALL as many times as you wish - I would recommend doing once on day one, twice on day 2 and thrice on day 3, then rest and start over again the following week.
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