beginner · body only
Spell Caster
Lanzador de Hechizos
beginnerdumbbellCore (Dynamic)compound
3
Sets
8-12
Reps
4-1-1
Tempo
Muscles Worked
abdominalsglutesshoulders
Instructions
- Hold a dumbbell in each hand with a pronated grip. Your feet should be wide with your hips and knees extended. This will be your starting position.
- Begin the movement by pulling both of the dumbbells to one side next to your hip, rotating your torso.
- Keeping your arms straight and the dumbbells parallel to the ground, rotate your torso to swing the weights to your opposite side.
- Continue alternating, rotating from one side to the other until the set is complete.
Instrucciones(ES)
- Sostén una mancuerna en cada mano con agarre prono. Pies separados con caderas y rodillas extendidas. Esta será tu posición inicial.
- Inicia tirando ambas mancuernas hacia un lado junto a la cadera, rotando el torso.
- Manteniendo los brazos rectos y las mancuernas paralelas al suelo, rota el torso para balancear los pesos al lado opuesto.
- Continúa alternando rotaciones hasta completar la serie.
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