Read Online The Physique 57 Solution by Tanya Becker, Jennifer Maanavi - Free Book Online

you—your back muscles will look amazing. Nothing soft or hanging out!
    MUSCLES TARGETED:
Upper back, posterior deltoids
    WHAT YOU’LL NEED:
5- to 8-pound weights
     
The Steps
Pick up your weights and step your feet wider than your hips, keeping your feet parallel.
Bend your knees and lean forward from your hips at about a 45-degree angle. Keep your spine long from the crown of your head through your tailbone.
With your palms facing down, thumbs toward each other, reach your arms forward and then, squeezing your shoulder blades together, bend your right elbow and bring it up in line with your right shoulder.
As you extend the right weight back to starting position, bend your left elbow and bring it up in line with your left shoulder.
Continue alternating at a smooth pace.

     
    TO MODIFY:
Use lighter weights if necessary
.
     

P HYSIQUE 57 T IP
     
    Engage those abs! The way you work out is the way you design your body—if you hold your abs in for an hour, they will stay that way when you finish.
     

SCARECROWS
     
    Scarecrows are a fabulous way to work both the triceps and the muscles in your upper back that you don’t want hanging over your bra straps—what a combination!
    MUSCLES TARGETED:
Triceps, upper back
    WHAT YOU’LL NEED:
3- to 5-pound weights
     
The Steps
Pick up your lighter set of weights and stand with your feet hip-width apart, knees slightly bent.
Draw your abdominal muscles in and lean your body forward at a 45-degree angle.
Bend your elbows and bring them up and out to your sides in line with your shoulders—imagine a straight line drawn from one elbow across to the other. Your palms are facing behind you.
Press the weights out until your arms are straight, and then bend them in again toward your chest.
Relax your shoulders and keep your elbows lifted.

     

     
    TO MODIFY:
Use lighter weights if necessary
.
     

TRICEPS PRESSBACKS
     
    Our back-of-the-arm muscles are frequently flabby since they don’t get much use in everyday activities. But if you want to look sensational in tanks and sleeveless dresses, firm triceps are a must. So grab your weights and use this exercise to press out the flab!
    MUSCLES TARGETED:
Triceps
    WHAT YOU’LL NEED:
3- to 5-pound weights
     
The Steps
Pick up your lighter set of weights and stand with your feet hip-width apart, knees slightly bent.
Draw your abdominal muscles in and lean your body forward at a 45-degree angle.
Bring your weights to your hips so that your elbows are pointing behind you.
Now press both of the weights out behind you, reaching your arms long and straight.
Bend your elbows and bring your weights back to your hips.
Be sure to relax your shoulders. Put the brakes on as you bring the weights back to your hips so you work the triceps on both the way up and the way down.

     

     
    TO MODIFY:
Use lighter weights if necessary
.
     

P HYSIQUE 57 T IP
     
    Press away all those flabby areas—muscle eats fat! Press, press, press!
     

PUSH-UPS
     
    Push-Ups are empowering! In this classic but super-effective move, cardio and strength training come together as you start to stoke your metabolic rate. This full-body effort trims and tones you from head to toe with a special emphasis on shoulders, pecs, and abs. Plus, the lower you go, the less armpit fat you’ll have.
    MUSCLES TARGETED:
Entire body
     
The Steps
From a kneeling position, lean forward and place your hands on the floor a little wider than shoulder-width apart, fingers facing forward.
Step your feet back and straighten your legs so that your body forms a straight line from your head to your feet. Keep your abdominal muscles engaged and your seat tight—don’t let your belly droop toward the floor.
Bend your elbows to lower your chest as far as you can toward the floor, and then push back up to straighten your arms.
Use your abdominal muscles to keep your body long like a plank throughout this exercise.

     
    TO MODIFY:
If you can’t do a full-form Push-Up yet, you can modify by