Greetings dear community of full sports, I am pleased to share an excellent routine to work the lower back where unwanted rolls are lodged, perform some very effective movements to reduce those rolls, I invite you to see my entire routine I hope you like it without saying more join me.
Calentamiento./Heating.
Elevación de brazos con paño./Arm lift with cloth.
Primer calentamiento, elevación de brazos con un paño de apoyo, lo realice en 2 series de 45 segundos.
First warm-up, arm raises with a support cloth, performed in 2 sets of 45 seconds.
Flexión.
Segundo calentamiento realice flexiones, 2 series de 45 segundos.
Second warm-up perform push-ups, 2 sets of 45 seconds.
Rutina./ Routine.
Jalones con paño./Pull-ups with cloth.
Primer movimiento, realice jalones con apoyo de un paño, movimiento que me ayuda a reducir los rollitos de mi espalda. lo realice 3 series de 15 repetición.
First movement, I did pull-ups with the support of a cloth, a movement that helps me to reduce the rolls on my back. I did 3 series of 15 repetitions.
Elevación de brazos./Arm raises.
Segundo movimiento, realice elevación de brazos con un paño, movimiento que se enfoca en los hombros y parte de la espalda, lo realice en 3 series de15 repetición.
Second movement, perform arm lift with a cloth, movement that focuses on the shoulders and part of the back, I did it in 3 sets of 15 repetitions.
Rotación de brazos./Rotation of arms.
Tercer movimiento, rotación de brazos movimiento muy dinámico que me ayuda a reducir más mi cintura, lo realice en 3 series de 15 repetición.
Third movement, arm rotation, a very dynamic movement that helps me to reduce my waist even more, I did it in 3 series of 15 repetitions.
Balanceo lateral./Lateral swing.
Cuarto movimiento, realice balanceo lateral, consiste en moverse de lado a lado para presionar esos rollitos que están en la parte lateral de nuestro cuerpo, lo realice en 3 series de 15 repetición.
Fourth movement, perform lateral balance, it consists of moving from side to side to press those rolls that are on the side of our body, perform it in 3 sets of 15 repetitions.
Dear community it was a pleasure to share this excellent routine to exercise the back and mainly to eliminate those rolls that are very annoying, perform 4 movements plus a brief warm up; where it is very important before training, as always I suggest combining the exercises with a balanced diet; without saying more see you another time.
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