Hello everyone, I am Buddhist old-school fitness, today I want to introduce you to this fitness celebrity called Stephanie Davis, born in 1991, 180cm tall, weigh 70 kg, is a fitness model from Austria, but also a professional BIKINI athlete of IFBB.
Stephanie has loved sports since she was a child. From gymnastics to horseback riding to athletics, she is very good at it, and in this way she has laid a solid foundation for her future fitness path.
It wasn't until she grew up and went to the gym to train that her body underwent a huge transformation. As soon as she entered the gym for training, she fell in love with the feeling of training, and she set a goal for herself.
After months of planned training and a rigorous diet, Stephanie decided to take part in her first race, and unexpectedly in her first race, she won the championship, and such a victory also inspired her to keep going.
Since then, Stephanie has continued to train hard, shoot covers for numerous fitness projectors, and gain a large following and millions of followers when she opened a social account.
As mentioned earlier, Stephanie's figure is not innate, but she has accumulated through hours of hard work in the gym, and her training is also quite hard. For many years, she has been looking for an exercise program that works for her, which includes training every muscle throughout the week.
When it comes to diet, like all top athletes, Stephanie's diet consists primarily of lean protein, healthy fats, and complex carbohydrates. But after a workout, Stephanie will consume some delicate carbohydrates to help restore strength and strength after training.
Having said all this, I believe you also want to have a figure like her, the following set of back training is introduced to you, I hope it will help you.
First action: pull-up
Hold the bar wide with both hands and the body dangling in the air. The body is pulled upwards to the chest to the transverse bar, and the body slowly descends to the starting position. Repeat this action. Beginners are recommended to do 3-5 sets of 8-15 times each.
Second action: high pull down
Sit down facing the trainer, with your legs on the ground and your hands wide and forehand grasping the grip bar. Pull down the lever to the upper chest while holding the chest up and pushing the elbows back. Beginners are recommended to do 3-5 sets of 8-15 times each.
The third action: instrument rowing
This training is mainly for the entire back. Sit down facing the trainer and keep your body upright. Pull the handles to the lower chest, straighten the chest, and pull the elbows as far back as possible.
Fourth action: puller one-arm rowing
Facing the trainer, keep your body steady and hold the handle with one hand. Contract your back and pull the handle under your chest. It is recommended for beginners to do 3-5 sets, and each group can be done with a weight that can be done 8-15 times.
The above is the content shared today, I hope to help everyone, welcome to like, leave a message, forward and pay attention, thank you.