po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

COFANIE RAMION PRZY MASZYNIE KINESIS STOJĄC_LOOP.mp4

COFANIE RAMION PRZY MASZYNIE KINESIS STOJĄC_COVER.jpg

Standing Kinesis Machine Shoulder Retractions.

The movement is performed by:
- the upper back and shoulder muscles

Additionally works:
- arms, abdominal muscles

Starting position:

Cross-grip the handles of the machine (the ones suspended vertically) and stand facing the machine. Feet hip-width apart. Brace your abs and straighten your back. Raise your arms in front of your chest, palms close together and turn your backs outward. Elbows slightly bent. Shoulder blades pulled together.

Movement:
Move your arms sideways back without changing the angle of your elbows. With a slightly slower movement, return your arms to the starting position. Repeat.

Directions:
Feet hip-width apart. Back straight, abdominal muscles braced. Elbows slightly bent.

You will need kinesis to perform this exercise.

Retracting the arms while standing on a kinesis machine

Retracting the arms while standing on a kinesis machine

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