AISubs v3.7
Hello everyone! I'm Mirin of Cyber ​​Japan Dancers.
Today I would like to focus on the upper body.
First of all, it is a warm-up.
By doing a warm-up, you can improve your performance in 5 minutes of training, so it is very important.
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The first exercise is Dumbbell Deadlift.
Bend your legs a little, stick out your buttocks and lower your upper body forward.
At this time, be careful not to bend your waist.
If you bend it, you will hurt it or it will be different, so be careful.
20 times 3 sets.
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When you pull the bar, drop your shoulder firmly and pull it with your back.
Don't put strength in your back at this time as well.
I'll do this 20 times in a row.
Let's do this 20 times in a row.
It's hard, isn't it?
Next is cable rowing.
Hold the grip, sit on the seat, stretch your arms completely, and pull them back from the front.
At this time, be aware of pulling with your back without raising your shoulders.
I'll do this 20 times in a row.
Let's do this 20 times in a row.
Next is cable press.
This is very effective for your arms.
I especially recommend it for women.
How to do it is to fix your elbows and push down the grip without moving them.
I'll do this 20 times in a row.
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Okay, you're good.
Next is the cable curve.
Hold the bar with your palm about shoulder width wide.
Stretch your back and stretch your chest.
And close your armpits and raise them while being conscious of your forearms.
This is also 20 times 3 sets.
It looks pretty painful at this point.
Okay, you're good.
Finally, it's the last one.
The last one is the cable triceps extension.
This is also effective for tightening your forearms.
Put your feet forward and lower your upper body.
And fix your elbows, bend and stretch, bend and stretch.
Repeat this.
And make sure you don't lose your posture.
This is also 20 times 3 sets.
Let's do it together!
Are you tired?
Okay, you're good.