B1 Intermediate UK 656 Folder Collection
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Hi i am Rekha Ganguly. I am a fitness trainer. In this video i'll show you a few exercises
for chest workout fro women. I'll show you how to do dumbbell incline chest press. Lie
back on an incline bench. Grasp a dumbbell in each hand on top of your thighs. Lift them
one at a time so that you can hold them shoulder width apart. This is the starting position.
Push the dumbbells up with your chest exhaling as you do so. Lock your arms once you get
to the top and hold for a second. Slowly start lowering the weight. Repeat the movement for
the number of reps in your set. You can do 8 to 10 reps. I'll show you how to do chest
workout which is called as butterfly. Sit on the machine with your back flat on the
pad. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the
floor; adjust the machine accordingly. This will be your starting position. Push the handles
together slowly as you squeeze your chest in the middle. Breathe out during this part
of the motion and hold the contraction for a second. Return back to the starting position
slowly as you inhale until your chest muscles are fully stretched.
I'll show you how to do dumbbell decline chest press.
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The
palms of your hands will be facing each other. Lift the dumbbells one at a time so that you
can hold them in front of you at shoulder width. Once at shoulder width rotate your
wrists forward so that the palms of your hands are facing away from you. The dumbbells should
be just to the sides of your chest with your upper arm and forearm creating a 90 degree
angle. Be sure to maintain full control of the dumbbells at all times. This will be your
starting position. Then as you breathe out use your chest to push the dumbbells up. Lock
your arms at the top of the lift and squeeze your chest hold for a second and then begin
coming down slowly. Lets do some knee pushups. Keep your hands shoulder width apart, knees
bent. Lower body to the floor by bending your arm, inhale while you’re going down and
exhale while coming up. This is a modified push up.
I hope you guys enjoyed this video. Do hit the like button if you wanna get fitter then
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656 Folder Collection
Nitika Awasthi published on April 4, 2016
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