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6-Back - Diamond Dog: Start in Downward-Facing Dog position with hands and feet shoulder-width apart, hips up, and head aligned between arms. Bend elbows and lower head toward the floor between your hands so that your shoulder blades come together (your body will shift forward slightly). Without pausing, slowly straighten arms and repeat. Repeat 6-10 Reps. What It Does: Stretches hamstrings and strengthens arms, shoulders, abdominals, and upper back

6-Back - Diamond Dog: Start in Downward-Facing Dog position with hands and feet shoulder-width apart, hips up, and head aligned between arms. Bend elbows and lower head toward the floor between your hands so that your shoulder blades come together (your body will shift forward slightly). Without pausing, slowly straighten arms and repeat. Repeat 6-10 Reps. What It Does: Stretches hamstrings and strengthens arms, shoulders, abdominals, and upper back

7-Back - Diamond Dog Part 2: Focus on pulling your shoulder blades down your back so that your shoulders don’t creep toward your ears. This helps you better target the muscles in your back. Repeat 6-10 Reps. What It Does: Stretches hamstrings and strengthens arms, shoulders, abdominals, and upper back

7-Back - Diamond Dog Part 2: Focus on pulling your shoulder blades down your back so that your shoulders don’t creep toward your ears. This helps you better target the muscles in your back. Repeat 6-10 Reps. What It Does: Stretches hamstrings and strengthens arms, shoulders, abdominals, and upper back

9-Back - T-V Squat:  Stand with feet shoulder-width apart and hold a dumbbell in each hand at your sides, palms facing thighs. Lower into a squat as you lift arms out to the sides in a “T” position, palms facing forward, and bring shoulder blades together. Straighten legs and lower arms to return to starting position, then lower into the squat again and raise arms overhead in a “V,” palms facing each other so they’re slightly wider than shoulders (don't hunch). Repeat 6-10 Reps.

9-Back - T-V Squat: Stand with feet shoulder-width apart and hold a dumbbell in each hand at your sides, palms facing thighs. Lower into a squat as you lift arms out to the sides in a “T” position, palms facing forward, and bring shoulder blades together. Straighten legs and lower arms to return to starting position, then lower into the squat again and raise arms overhead in a “V,” palms facing each other so they’re slightly wider than shoulders (don't hunch). Repeat 6-10 Reps.

4-Back - Flutter Part 2: Keep your glutes relaxed as you raise your upper body off the mat; contracting them can increase tension in your lower back. Repeat 6-10 Reps.  What It Does: Strengthens the upper, middle, and lower back, and the shoulders and glutes

4-Back - Flutter Part 2: Keep your glutes relaxed as you raise your upper body off the mat; contracting them can increase tension in your lower back. Repeat 6-10 Reps. What It Does: Strengthens the upper, middle, and lower back, and the shoulders and glutes

Elbow Plank

Elbow Plank

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This is where the hip flexor stretches come to the rescue! These stretches help loosen the hip flexors and improve their flexibility.

6 Great Stretches For Tight Hip Flexors

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