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Rear zone for men

This routine is designed to be done with few materials, the objective of this is that it can be done 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. A pre-heating of 5 minutes will start. the central phase will consist of two blocks of 4 exercises, with four rounds each (series) having a micro pause at the end of each round of 90 to 120 seconds, also taking into account a micro-pause of maximum 10 seconds 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 10 minutes

Step by Step of: Rear zone for men

Rear zone for men
1
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): 4 exercises of the posterior area of ​​the body will be done giving emphasis to the large muscle groups of this area.
1. Squats with dumbbells to the front 15 repetitions
2. Fixed displacements 15 repetitions each
3. Simultaneous dumbbell reclining standing back inclined with neutral position of the wrists 15 repetitions (Dumbbell reclining back inclined)
4. Lifting with leagues

Rear zone for men
2
CENTRAL PHASE (SECOND BLOCK): 4 exercises of the posterior area of ​​the body will be done giving emphasis to the large muscle groups of this area.

5. Military press 15 reps
6. Lateral lifts with shoulder dumbbell 15 repetitions
7. Dumbbell shoulder shrinks 15 repetitions
8. Elevation of dumbbell heels to the front 15 repetitions
Rear zone for men
3
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

THIS TYPE OF TRAINING CAN BE GIVEN A PROGRESSION USING THE FOLLOWING VARIANTS: TIME OF EXECUTION INCREASE OF REPETITIONS WEIGHT OR RESISTANCE (IN CASE OF USE OF LEAGUES AS WELL AS DECREASE IN THE TIME OF REST.
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