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Recipe of Back and trapeze routine for women

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Back and trapeze routine for women

Smart Fit

This routine is designed to be elaborated with few materials, the objective is that you can do it from home or people who have little time to exercise. The equipment that we will need to perform this type of training are only leagues, dumbbells, leggings and body weight. This training program will consist of three stages divided into warm-up, central phase and recovery phase. Start a 5-minute pre-warm-up. the central phase will consist of two blocks of 3 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, a micro pause of maximum 10 seconds will also be taken into account in the translation of one exercise to another, at the end of each block a macro pause of maximum 3 minutes for recovery, the recovery phase will consist of an approximate of 10 minutes.

Reviewed by the Editorial Team of Kiwilimón

Step by Step of: Back and trapeze routine for women

WARM UP: it will consist of performing jumping jack (jumps with separation of the legs) these will be performed at a moderate speed with the aim of proper joint lubrication and raise body temperature.

CENTRAL PHASE (FIRST BLOCK): Three exercises will be performed in the area of the latissimus dorsi and trapeze.

Rowing with a dumbbell hand, take the dumbbell with your hand, support the knee and the palm of the opposite hand on the bench, keep your back straight, stretch your arm and pull the dumbbell back to imitate the movement of the paddle (15 repetitions)

Pullover with dumbbell, place the back on the bench in a horizontal way, the feet should be resting on the floor, take the dumbbell with both hands, extend the arms vertically on the chest, slightly bend the elbows and lower the dumbbell behind the the head (15 repetitions)

Dumbbell shoulder shrugs, place the legs slightly apart on the floor, take the dumbbells, place the arms next to the body, raise and lower the shoulders upwards without moving the arms (15 repetitions)

CENTRAL PHASE (SECOND BLOCK): Three exercises will be performed in the area of the latissimus dorsi and trapeze.

Rowing with dumbbells, take the dumbbells in each hand and slightly bend the knees and hips. Raise the dumbbells straight up and lower them slowly (15 repetitions)

Rowing with foot. Place the arms glued to the sides of the back when pulling, the league will have to be around a column to simulate paddle with machine (15 repetitions)

Shoulder shrug with garter. Place the garter under the feet, take the handles and bring it to the chin (20 seconds)

RECOVERY PHASE: will consist of a stretch in the muscle groups of the lower train as the upper train each of these will be done in an active way that is to say the elongation of the muscle will not be performed with some kind of support each stretch will have a time of 7 a 12 seconds

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