AISubs v3.2
Hello everyone, I'm Mirin from 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 training performance, so it is very important.
Thank you for watching.
The first exercise is the Dumbbell Deadlift.
Bend your legs a little, stick out your hips, and lower your upper body forward.
At this time, be careful not to bend your waist.
If you bend your waist, you will hurt your waist and it will be a different way to stick out your hips, so be careful.
This is a set of 20 times.
3, 2, 1, Stop!
OK!
It's over!
OK!
Next is the Lat Pulldown.
Hold the bar a little wider than shoulder width.
When you pull the bar, drop the shoulder firmly and pull it with your back.
Don't put strength on your back at this time.
Do this 20 times 3 sets.
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.
Do this 20 times 3 sets.
Next is cable press.
This is very effective for your arms.
I especially recommend it to women.
Do this 20 times 3 sets.
Let's do it.
8
9
1
2
3
4
5
OK. You did it.
Next is cable curve.
Hold the bar with the width of your shoulders and the width of your hands.
Stretch your back and stretch your chest.
Close your side and raise your arms while being conscious of your stomach.
Do this 20 times 3 sets.
It looks pretty hard at this point.
Pull it.
3
4
5
6
Push it back slowly.
Last.
5
Push it back slowly.
Yes, yes, yes.
Last.
It's finally the last one.
The last one is cable triceps extension.
This is also effective for tightening the arms.
Put your feet forward and lower your upper body.
Then fix your elbows and bend and stretch.
Bend and stretch.
Repeat this.
Be careful not to lose your posture at this time.
This is also 20 times 3 sets.
Let's do our best together.
5
6
7
8
9
10
Last.
OK. You did it.
Thank you for watching.