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ERIANA BLANCO

ERIANA BLANCO FEMALE MODEL WORKOUT ROUTINE 2016



ERIANA BLANCO Female Model Workout Routine 2016

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ABDOMINAL

Sit-Up Execution 1. Hook your feet under the pad and sit on the decline bench with your torso upright. 2. Lower your torso backward until it is almost parallel to the floor. 3. Return to the upright position by bending at the waist. Muscles Involved Primary:  Rectus abdominis. Secondary:  Quadriceps, hip flexors. Anatomic Focus Hand position:  You may hold your hands together behind your lower back, cross them in front of your chest, or interlock them behind your head. As your hands shift position from your lower back to your chest to your head, the relative resistance increases. Foot position:  Secure your feet under a roller pad or comparable support. Body position:  Bend your knees to reduce stress on the lower back. Range of motion:  Your torso should be vertically upright in the sitting position, with your abdomen almost touching the thighs. Lower your torso backward until it is almost parallel to the floor, about three-quar...
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ARM

Barlbell Curl Execution 1. Hold a barbell at arms’ length, using a shoulder-width underhand grip. 2. Curl the bar up to shoulder level by bending your elbows. 3. Lower the bar back down to the arms’ extended position. Muscles Involved Primary:  Biceps. Secondary:  Brachialis, brachioradialis, anterior deltoid, forearm. Anatomic Focus Hand spa cing :  A wide grip focuses effort on the inner biceps (short head), whereas a narrow grip works the outer biceps (long head). Grip:  With a straight bar, the underhand grip is fixed in supination (palms upward). Grip may be adjusted using an EZ bar (see Variation section). Trajectory:  The bar should move up and down in an arc close to the body. To isolate the biceps, motion should occur at the elbow and not the shoulder. Range of motion : Stopping a few degrees short of full elbow extension keeps tension on the biceps as the barbell is lowered. Body position:  Stand upright with the spine straight. Ti...
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BACK

Barbell Shrug Execution 1.  Hold a barbell at arms’ length in front of the thighs, using an overhand shoulder-width grip. 2. Keeping arms stiff, shrug your shoulders as high as possible, pulling the bar vertically upward. 3. Lower the bar slowly down to the start position, stretching the trapezius. Muscles Involved Primary:  Trapezius (upper and middle fi bers). Secondary:  Levator scapulae, deltoid, erector spinae, forearms. Anatomic Focus Hand spacing:  A shoulder-width or narrower grip on the bar emphasizes the trapezius. A wider grip works the deltoid as well. Trajectory:  Lift the bar straight up and down. Do not roll or rotate the shoulders. Body position:  Performing the shrug while standing vertically upright hits the muscle centrally. Tilting the torso slightly backward at the waist targets the upper trapezius in the neck, whereas leaning slightly forward hits the midsection of the muscle behind the shoulders. Range of motion:  T...
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