Li­nora’s back work­outs

Shape (Malaysia) - - HEALTH HIGHLIGHT -

MMixFM dee­jay, em­cee and TV host, Li­nora Low has us en­vi­ous of her ripped, sexy and strong back. Cur­rently pre­par­ing for her sec­ond Bikini Fit­ness com­pe­ti­tion, Li­nora shares with us her must-have shoul­der work­outs that she takes with her ev­ery­where.

You’ll need

A re­sis­tance band

↑ A/B 5 ONE ARM BENT OVER ROW WITH A BAND TAR­GETS THE UP­PER BACK MUS­CLES A Stand with feet apart like you are in a lunge. Loop the re­sis­tance band at both your feet un­til they are taut. Bent for­ward just a lit­tle. B Bring the band to­wards you by squeez­ing your back mus­cles. The band should be some­where at your hip height. Hold for a sec­ond and slowly lower to the start­ing po­si­tion while keep­ing the ten­sion on the mus­cles. Do10-12 reps for three to four sets.

← A/B 1 RE­SIS­TANCE BAND ROW GEN­ERAL BACK EX­ER­CISE

A Sit on the floor and wrap the band around your feet. Keep your back straight and the band taut. B Start with your arms straight out and pull the band back. Squeeze your scapula to­gether and feel your back mus­cles while keep­ing your traps down. Your el­bows should be fac­ing the back. Re­lease the band back to the start­ing po­si­tion. Don’t lock your el­bows. Do 15 to 20 reps for three sets.

↑ A/B 2 LY­ING LAT PULL DOWN TAR­GETS THE LATS AND LOWER BACK A Lie face down on the floor and hold the ends of the ex­er­cise band in a straight line above the head. Keep your belly but­ton flat and feet to­gether. B Pull your up­per arms to­ward the torso un­til the band is just at your clav­i­cle and el­bows are flexed right-an­gled. Do 15 to 20 reps for three sets.

↑ A/B 3 BAND PULL AWAY TAR­GETS THE UP­PER BACK AND SHOUL­DER A In an up­right po­si­tion, hold the ends of the band with your hands in front of you at shoul­der height. B Pull the band to feel the re­sis­tance. Bring your scapula to­gether and squeeze your back. Hold for a sec­ond and re­turn to start­ing po­si­tion. Do 10 to12 reps for 3 sets.

↑ A/B 4 FACE PULL WITH BAND WORKS THE UP­PER BACK AND SHOUL­DER A Have the band se­curely looped around a grounded item. Your thumbs should point down­ward at the han­dles. Stand in a com­fort­able po­si­tion, with your feet to­gether, and arms at chest level. B Pull the band to­wards your face with the back of your hands end­ing near your ears while keep­ing your el­bows higher than your fore­arms un­til your knuck­les face your cheeks. Lower your arms back down. Do 10-12 reps for 3 to 4 sets. ← A/B 6 BAND BENT OVER ROW TAR­GETS THE UP­PER BACK A Stand at shoul­der width and step on the band. Ad­just it for re­sis­tance. Hold the band just at the knees or lower, and bend for­ward to about 90 de­grees. B Squeeze shoul­der blades to­geter with your el­bows point­ing to the back. Hold for a sec­ond at the top and slowly re­turn to start­ing po­si­tion. Do 10-12 reps for 3 to 4 sets.

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