po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

Frame 4861.png

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.

How to properly perform a leg lunge and elbow curl in a squat?

The movement is performed by:
- glutes, thighs, calves, biceps

Additionally works:
- back, abs

Starting position:

Place your feet wider than shoulder-width apart. Point your toes slightly outward. Keep your back straight and abs tight. Bend your knees into a half-squat position and lower your hands with the dumbbells between your legs, turning your fingers forward.

Movement:
Bend your elbows, bringing the dumbbells to your shoulders, then straighten them, leaning your straight torso forward. Put the dumbbells down and place your hands on the floor. Kick your legs back, making sure not to drop your hips too low. Jump back into a wide squat, grab the dumbbells, and raise your torso back to the starting position. Repeat.

Tip:
Feet wider than shoulder-width apart. Knees over feet, back straight. Hands on the floor in a straight line under shoulders. Abdominals contracted.

You'll need dumbbells to perform this exercise.

Throw your legs back and bend your elbows in a squat

How to properly perform the exercise: squat and heel to glute, squat and heel to glute with a jump?

The movement is performed by:
- the glutes and thighs

Additionally stretches:
- the fronts of the thighs

Starting position:
Place your feet shoulder-width apart. Keep your back straight, abs tight. Bend your elbows and clasp your hands together in front of your chin.

Movement:
Squat by pushing your hips back. Keep your back straight, knees over your feet. Return to a standing position by lowering your hands and dynamically reaching the heel of one leg toward your buttock. Return to a standing position and repeat, reaching your buttocks with your right and left heels.

Tip:
Feet shoulder-width apart. Knees over your feet. Keep your abs tight, back straight. Dynamically reach your heels toward your buttocks.

Squat and heel to buttock with a jump

How to properly perform scissor jumps with crossed arms?

The movement is performed by:
- thighs, calves, shoulders

Additionally works:
- abs and glutes

Starting position:

Place your feet hip-width apart. Straighten your back, and pull in your abs. Stand on your left leg. Raise your right leg slightly forward. Cross your straight arms in front of you (right over left) at shoulder height.

Movement:
Jump, switch the position of your arms and legs, and then to the opposite position. Repeat dynamically and rhythmically.

Tips:
Keep your back straight, abs pulled in. Land softly.

Note: This exercise increases your heart rate, so it can be considered a cardio exercise.

Scissor jumps with arms crossed

How to properly perform the sit-to-knee and shoulder blade pull exercise?

The movement is performed by:
- thighs, glutes, back, and shoulders

Also worked by:
- abdominals, arms

Starting position:

Kneel with your knees approximately hip-width apart. Raise your hands and dumbbells in front of you to chin height. Keep your back straight, abs pulled in, and glutes contracted.

Movement:
Lower your buttocks onto your heels and bend your elbows back, firmly pulling your shoulder blades together – your elbows and hands with the dumbbells at shoulder height. Return to the starting position. Repeat.

Tip:
Knees shoulder-width apart. Feet hip-width apart. Abdomen pulled in. Pull your elbows back, pulling your shoulder blades together firmly.

You will need dumbbells for this exercise.

From a sitting position to a kneeling position and pulling the shoulder blades together

How to properly perform the exercise: plyometric push-up – thighs to the torso?

The movement is performed by:
- hip flexors, glutes, thighs

Additionally works:
- abdominals and shoulder girdle

Starting position:

Assume a front support position. Place your hands slightly wider than shoulder-width apart, and your feet hip-width apart. Tighten your abs.

Movement:
Bend your elbows, lowering your torso just above the floor. Straighten your elbows, lifting your feet off the floor, drawing your thighs to your chest, straightening your legs back, and landing in the starting position. Repeat.

Tips:
Hands shoulder-width apart or slightly wider. Keep your head aligned with your torso. Raise your hips as you bring your thighs closer to your torso.

Plyometric push-up – thighs to torso

How to properly perform the exercise: front-to-back and narrow-to-wide jumps in a front support position?

The movement is performed by:
- calves and abs

Additionally, it works:
- shoulders and arms

Starting position:

Assume a front support position – hands in a straight line under your shoulders, head, torso, and legs also in a straight line. Feet positioned narrowly, abs tight. Elbows and knees slightly bent.

Movement:
Jump forward with both feet without lifting your hands from the ground and raising your hips. Feet and knees positioned narrowly. Kick your legs back to the starting position. Jump forward with both feet again without lifting your hands from the ground and raising your hips, but this time land with your feet and knees quite wide apart. Kick your legs back to the starting position. Repeat.

Directions:
Keep your knees and feet together. Knees bent, abs pulled in, head on the ground. Extend your torso. Hands shoulder-width apart. Jumping forward and back, alternately position your legs narrowly and widely.

Front-back and narrow-wide jumps in front support

How to properly perform a sit-up from a lying position with hips raised?

The movement is performed by:
- the abdominal muscles and glutes

Also worked by:
- the thighs, shoulders, arms

Starting position:

Lying on your back, bend your knees and place your feet on the floor. Place your arms with dumbbells vertically above your shoulders, elbows slightly bent. Your entire back remains flat on the floor. Raise your hips and position your left thigh perpendicular to your torso, knee bent. Abdominal contraction.

Movement:
Exhale while straightening your left leg, raise your torso to a sitting position, and raise your arms with dumbbells above your head. Slowly return to the starting position. Repeat, and then repeat with the other leg.

Tip:
Stomach contraction. Firmly squeeze the glute of the leg resting on the floor. Your thigh is perpendicular to your torso. The straight leg is just above floor.

You'll need dumbbells to perform this exercise.

Moving to a sitting position from lying down with hips raised

How to properly perform the exercise: knee to floor in a half-squat?

The movement is performed by:
- thighs

Additionally works:
- glutes

Starting position:

Place your feet slightly wider than shoulder-width apart. Straighten your back, draw in your abdominals. Bend your knees to a right angle while simultaneously bending your elbows and bringing your hands together in front of your chest.

Movement:
Remaining in a half-squat position, lower your right knee towards your left ankle, rotating your entire leg as you do so. Return to the starting position. Repeat, alternating lowering your knees.

Directions:
Feet wider than shoulder-width apart. Knees above your feet, back straight. As you lower your knee, slightly rotate your hips and torso.

Knee to the floor in a half squat

How to properly extend your elbows forward on a kinesis ball?

The movement is performed by:
- the arms and chest muscles

Additionally works:
- the shoulders, abdominal muscles

Starting position:

Grab the handles of the machine (the ones suspended vertically) and sit facing away from it on a stability ball. Tighten your abs and straighten your back. Place your feet shoulder-width apart. Elbows bent and pulled back, hands next to your chest with the backs turned outward. Shoulder blades retracted.

Movement:
Straighten your arms forward, then, with a slightly slower motion, bend them back to the starting position. Repeat.

Directions:
Feet shoulder-width apart. Back straight, abdominals contracted.

You will need a kinesis ball and an exercise ball for this exercise.

Straightening the elbows forward on the ball using the kinesis machine

How to properly perform a push-up on a medicine ball?

The movement is performed by:
- the chest and arm muscles (triceps)

Additionally, it works:
- the abdomen, glutes, and legs (stabilize the body)

Starting position:

Assume a front support position with your hands on the ball. Keep your legs hip-width apart. Keep your head, torso, hips, and thighs in a straight line. Keep your abs tight.

Movement:
Bending your elbows, lower your torso just above the ball. Return to the starting position. Repeat.

Directions:
Feet hip-width apart, hands wider than shoulders. Keep your head, torso, hips, and legs in a straight line. Keep your abs tight.

You will need a medicine ball for this exercise.

Push-up on a medicine ball

How to pull your elbows down with the Kinesis machine?

The movement is performed by:
- the back muscles

Additionally works:
- the arms

Starting position:

Grab the handles of the machine (the ones suspended high and horizontal) and sit on a stability ball facing the machine. Tighten your abs and straighten your back. Raise your arms diagonally upwards, palms shoulder-width apart and the backs of your hands turned outwards. Shoulder blades retracted.

Movement:
Pull your elbows down and back, working your back muscles vigorously. With a slightly slower movement, raise your arms to the starting position. Repeat.

Directions:
Feet shoulder-width apart, back straight, abs pulled in. As you pull your elbows in, work your back muscles vigorously.

You will need kinesiology to perform this exercise.

Elbow pulls on a kinesis machine?

How to perform a dumbbell press?

The movement is performed by:
- the shoulders and upper back

Additionally works:
- the abdominals, glutes, and back (stabilize the physique)

Starting position:

Place your feet hip-width apart, bend your knees slightly. Straighten your back and pull your abs in. Hold the dumbbells with an overhand grip. Bend your elbows at a right angle and place them shoulder-width apart. Keep your forearms vertical.

Movement:
Raise the dumbbells overhead until your elbows are almost fully extended. Slowly lower your arms to the starting position. Repeat.

Directions:
Place your feet hip-width apart. Remember to keep your back straight. Tighten your abdominal muscles.

You will need dumbbells for this exercise.

Pressing dumbbells overhead in lunges

How to properly perform the exercise: Medicine Ball Torso Twists?

The movement is performed by:
- abdominal muscles

Additionally works:
- back, shoulders

Starting position:

Stand with your feet shoulder-width apart. Hold the ball in your bent arms at chest height. Keep your elbows wide. Back straight, abs tight.

Movement:
Keeping your hips still, alternately twist your torso to the right and left. Your head rotates with your torso. Look in the direction you are rotating.

Tip:
Feet shoulder-width apart. Try to keep your hips still. Abdominal muscles pulled in, back straight. Ball at chest height. Elbows wide.

You will need a medicine ball for this exercise.

Torso twists with medicine ball

How to properly perform the exercise: standing leg extensions to the sides and back?

The movement is performed by:
- the thighs and glutes

Additionally works:
- the back and abs

Starting position:

Stand with your feet hip-width apart, feet on the plates. Bend your elbows, and place your hands under your chin. Keep your back straight and your abs tight.

Movement:
Bend your knees to a right angle. Maintaining a half-squat position, extend the plate back with your right leg. Return your leg to a half-squat, then extend the plate sideways with it. Return your leg to a half-squat and straighten your legs. Repeat, alternating between the right and left legs.

Tip:
Feet hip-width apart. Do not tilt your knees inward. Keep your back straight, abs tight, and knees over your feet.

You will need paper plates for this exercise.

Stretching your legs sideways and back while standing

<p>The dumbbell row in a bent-over position is one of the fundamental exercises for building back thickness and strength. By keeping the elbows close to the torso, the latissimus dorsi muscles are maximally engaged. This exercise also teaches proper spinal stabilization under load and strengthens the entire posterior chain (legs and back).</p>

<h2>Which muscles work during the bent-over dumbbell row?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>latissimus dorsi muscle (primary mover)</li>
  <li>trapezius muscle (middle and lower portion)</li>
  <li>rhomboid muscles (responsible for scapular retraction)</li>
  <li>teres major muscle</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>biceps brachii (assists elbow flexion)</li>
  <li>rear deltoid (to a lesser extent than with wide elbow tracking)</li>
  <li>erector spinae (isometric work to maintain position)</li>
  <li>gluteal muscles and hamstrings (postural stabilization)</li>
  <li>abdominal muscles (core)</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand with feet hip-width apart.</li>
  <li>Slightly bend the knees to maintain stability.</li>
  <li>Hinge forward with a straight torso, maintaining natural spinal curves.</li>
  <li>Push the hips back.</li>
  <li>Let the arms with dumbbells hang down, palms facing backward.</li>
  <li>Engage the core and stabilize the torso.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Keeping the elbows close to the body, pull them backward until they pass the line of the back.</li>
  <li>Simultaneously retract and depress the shoulder blades.</li>
  <li>Lift the dumbbells roughly to hip level.</li>
  <li>Slowly return to the starting position with full control.</li>
  <li>Continue repetitions without swinging the torso.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Inhale while lowering the dumbbells.</li>
  <li>Exhale while pulling the elbows back.</li>
</ul>

<h2>Most common mistakes</h2>
<ul>
  <li>rounding the back and losing a neutral spine</li>
  <li>excessive chest lifting and torso jerking</li>
  <li>flaring the elbows instead of keeping them close</li>
  <li>fast, jerky movements</li>
  <li>using excessive weight at the expense of technique</li>
  <li>lack of core engagement</li>
</ul>

<h2>Tips</h2>
<ul>
  <li>Keep your back straight and core engaged throughout the movement.</li>
  <li>Initiate the lift by retracting the shoulder blades, not by bending the arms.</li>
  <li>Select a load that allows full control.</li>
  <li>Keep the elbows close to the body to better activate the back muscles.</li>
  <li>Pause briefly at the top to increase muscular engagement.</li>
</ul>

<h2>Which training should you combine the bent-over dumbbell row with?</h2>
<ul>
  <li>Pull-ups: Rows build back thickness, pull-ups build width.</li>
  <li>Deadlifts: Rows complement deadlift-focused sessions.</li>
  <li>Pull-type training sessions as a primary compound movement.</li>
</ul>

Do it right