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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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Rounder Butt in Just 30 Days

Rounder Butt in Just 30 Days By  Michael Matthews If you want a bigger, stronger, and more bubbly and gravity-defying butt, then you want to read this article (and do these workouts). Few things turn heads quite like a killer butt. We just can’t help but oogle and think carnal things when we see a pair of round, perky glutes. That’s why so many of us — guys and gals alike — want to know how to get our best butts ever. And if you’re one of them, you’ve come to the right place because by the end of this article, you’re going to know exactly what you need to do for more butt gains in the next 30 days than you’ve seen in the last 3 months. (Hint: it’s more or less what you would think – train your backside a lot – but isn’t that simplistic.) I have to warn you, though — it’s not going to be easy. You can’t get a set of god(dess)-like glutes by “ eating clean ” and doing bodyweight squats and donkey kicks....
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