A routine to protect your heart

This grueling circuit will keep you away from heart disease. Heat thoroughly with 1 kilometer rowing. At the beginning of training, you’re going to do to get to failure, just as you’re stronger.

Do one set of each exercise in the circuit without stopping. When finished, rest for 60 seconds and repeat twice. Load more weight in the last series to strengthen your heart.

SUPINE GRIP PULL
How do you do?


  • Hang from a chin-up bar, with your hands shoulder-width, palms facing you.
  • Up until the neck is at the height of the hands, and then down until your arms are extended and shoulders. Do as many repetitions as you can.

 

BARBELL SQUAT
How do you do?

  • Stand a barbell on your shoulders, hands a little further apart than shoulder width.
  • Bend your knees and bring your hips back. Stop when your thighs are parallel to the floor, and merge again. Do 8 to 12 repetitions with a weight that you feel comfortable.

 

DUMBBELL PRESS ON SWISS BALL
How do you do?

  • Lie on a Swiss ball, holding a pair of dumbbells on either side of the chest (your elbows and palms facing the front).
  • Raise the dumbbells until your arms are extended and lower them slowly. Do 15 repetitions.

 

DUMBBELL DEAD LIFT
How do you do?

  • Separate your feet to shoulder width and squat down to pick up the dumbbells.
  • Merge (without bending your back or bend your arms) and carries the shoulders back to the top. Return to the squat position. Repeat 8 to 12 times, with enough weight for the final cost you much.

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