IFBB BikiniProfessional playersJessica MoneUse a fast-paced circuit exercise program to quickly make your upper body slimmer and slimmer overall!
Different training goals require different training methods. WhenIFBB PROAthletesJessica Mone Change BIKINIWhen she became a player, her training also changed. Use the following training plan instead of previous local line isolation training!
Training suggestions for JESSICA:
1.This is a cycle training, which means following the content of the table below, starting from the first and continuing to the last. This is a Group, the second group is still conducted from beginning to end;
2.This plan can be performed multiple times a week if you want to attack the shape of your upper body. Think of this as a complete plan that you can repeat twice a week!
3.Keep your rest times between sets to less than one minute;
4.In order to ensure the maximum exercise effect, you need to put the props used together as much as possible. For example, place the dumbbells close to your bench so that you have the least amount of time to reach the equipment for the next exercise.
POPPush-ups
Target position: chest and triceps
Number of groups3Number of times: 6 -10times
With your hands shoulder width or slightly wider, complete one push-up, then move your hands closer to complete another push-up, then move your hands out to complete another push-up, and repeat , complete the prescribed number of times! The rest time should be controlled within 1minutes before continuing to the next action.
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One-arm dumbbell press
Target position: Shoulder
Number of groups3Number of times: 10 -15times
To complete the standing position, hold a dumbbell in one arm and push it above your head to complete an action. Note that at the high point of the movement, the arms are fully extended, and then return to the starting position. Repeat the prescribed number of times and then switch to the other arm to continue.
Bench arm flexion and extension< /p>
Target position: three heads and chest
Number of groups3Number of times: 15 -20times
Put your arms on the edge of the stool, straighten your body, and straighten your legs side by side.
Lower your hips, shift your body weight downward, and bend your arms until you feel a stretch in your chest, return, and repeat.
Pulley pull-down
Target position: back
Number of groups3Number of times: 10 -15times
Sit in front of the pulley machine, put your thighs under the pad, lift your chest, keep your back straight, press the handle down to your chest, hold for one second, and then Slowly return to the starting position.
crotch rope piercing
Target: lower back and legs
Number of groups3Number of times: 10 -15times
Facing your back to the rope machine, stand with long strides, feet pointed outward, the rope passes under the crotch, and grasp the handle with both hands. Keep your back straight, do not bend or move your legs, and lower your upper body by stretching the leg muscles , and then return to the starting position
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One-arm cable curl
Target position: Ertou
Number of groups2Number of sets: 10 -15times
Hold with one handD type handle, facing away The distance between the rope machine and the rope machine is such that you can feel a stretch when your arms are on both sides of the body.
Curve your arms, keeping your upper arms still, and hold them over the top1 seconds, and then returns slowly. After repeating the prescribed number of times, switch to the other side.
Bench push-ups< /p>
Target position: three heads and chest
Number of groups3Number of times: 10 -15times
Pay attention to the picture reference, keep your arms as close to your body as possible, and the arm movement trajectory is to stretch the three heads. Keeping your body straight, perform push-ups.
Reverse lateral raise
Target areas:Shoulders and back< /p>
Number of groups3Number of times: 10 -15times
Hold a dumbbell in each palm facing each other, keep your elbows slightly bent, and raise your arms directly to both sides until your hands reach shoulder height, pause for one second, and return to the starting position.