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Mar 11 2009

Full Body Core Workout 2 – Back and Chest Exercises

Posted by Zuzana - BodyRock.Tv | In All Videos, Featured Articles, Full Body Core Workout

One leg single row – back exercise

1. Stand on one leg, knee of the standing leg is only slightly bend, your upper body and the other leg is in one line parallel to the floor and your arms extended towards the ground.
2. Hold a dumbbell in each hand palms facing each other.
3. Start to pull your elbow up as far as you can squeezing your lats. Keep your elbow close to your body.
4. Return your arm to the starting position.
5. Repeat the same amount of reps on each side.

Dumbbell fly – chest exercise

1. Lay on the stability ball so that your upper back, shoulders and neck are supported. Your knees should be bend in 90 degree angle and your feet flat on the floor about shoulder width apart.
2. Keep your upper body and your thighs parallel to the floor.
3. Hold a dumbbell in each hand, arms extended above your chest and palms facing each other.
4. Start pushing your hands apart until they drop just below the height of your chest and then bring the weights back to the starting position.
5. Keep your elbows only slightly bend.

Water for Fat Loss Stretches for Weight Training – Hamstrings and Quads

http://www.facebook.com/profile.php?id=681203828 Giovani Urrutia

Hey Zuzana,
I started following you when you first started this website, and then went to Iraq.
I noticed you’ve made alot of progress and am happy for your results!
I myself work out often too, and love the progress I’ve made.
Have you considered competing?
Julia

Hey Zuzana,

Thank you so much for uploading your fitness videos. They are great!!
I have a problem. I have really thick Asian legs. I have been doing some leg work outs to get leaner legs, but I feel like my legs are getting thicker and muscular. I think I am cursed with thick legs! I want to wear a mini skirt one day!! I don’t know what to do. Would your leg exercise techniques make my legs thick too? What are some good leg work outs?
Also, I have been going to the gym lately. What machines should I use in order to loose weight?? Are there any rules? I really want to loose weight.. I want to wear a bikini this summer!! lol Also, I am trying to work for the government, and it requires physical fitness. Please help!

One more question. Does working out result smaller chest? (girls)

Basic Info:
19 yrs old
Female
135 lbs
5′ 6″

Thank you.

Julia
hanna

hi Zuzanna,
I’m 20 years old, my height is 163m and my weight is 49kg.I really want to gain 2-3 kg.Please can you tell me how to gain weight and not get belly fat?
Hanna
Zuzana – BodyRock.Tv

Hi Hanna,

To increase total bodyweight by losing fat and gaining muscle you have to follow the zig-zag method.
Maria

Hi Zuzana!

Do you typically use 5 pound dumbbells for most of your upper body muscles???

maria
Zuzana – BodyRock.Tv

Dear Maria,

It all depends on certain muscle groups, exercises and intensity of the workouts. If I want to do workout that is really intensive (usually only once a week) I use heavy weight which for me is 20 pound dumbbell or 40 pound barbell if I am doing squats, lunges,bent over rows for my upper back, or dead lifts for my upper legs and lower back. When I do workout for muscle endurance, than I use medium weight which would be something between 8 – 15 pounds and finally when I do cardio workouts I use either just my body weight or light free weights usually up to 5 pounds. Everyone’s strength is different so weight that is medium for me could be very heavy for you or vice versa.
dave

Julia,
Don’t be ashamed that you have “shapely” legs. More guys than you imagine like a girl to be in shape and not a stick figure!
Running will burn off any extra fat. When was the last time you saw a serious runner with big bulky legs?
Eric

How many sets and reps do you do for each one of these excersises?
http://fitnessblogger.info/?p=68818 Fitness Blogger » Blog Archive » Full Body Core Workout 2 – Back and Chest Exercises | Fitness …

[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Core Workout 2 – Back and Chest Exercises | Fitness …Here’s a quick excerpt [...]
http://fitnessblogger.info/?p=62901 Fitness Blogger » Blog Archive » Full Body Core Workout 2 – Back and Chest Exercises | free fitness …

[...] Zuzana – BodyRock.Tv wrote an interesting post today onFull Body Core Workout 2 – Back and Chest Exercises | free fitness …Here’s a quick excerpt [...]
Steve Miller

I found your site on google. I couldn’t agree more. Weight loss isn’t rocket science like some people would have you believe. It just takes some dedication and discipline. I will definately be back to check your site.
http://www.voxopop.com/user/76ca12b2-64aa-4f74-a91c-491efbb1bd70 Faith

Thank you! You often write very interesting articles. You improved my mood.
Sherie

Zuzana, i know i am repeating myself, but i can’t help but tell you, along with everyone else that loves you both, how special you both are for sharing. you must be a truely happy person with who you are. i am very happy for you. love you