Delta fitness

Weight loss strength 1

By: ExorLive Content Publisher 4

If you are a beginner, you should first practice your basic strength before you begin with maximum strength training,
then you minimize the risk of injury. Start with 15-20 repetitions / series. Train the same muscle group with
maximum 3-5 days in between the workouts. To achieve weight loss, you should eat 300-500 kcal less than the
energy demand.
https://exorlive.com/video/?culture=en-US&ex=28
1. Push ups on knees 2
Start on your knees with your body rigid. Place your
hands on the floor more than shoulder-width apart. Lower
your body toward the floor, then push upward without
bending your hips.
Reps: 15-20 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=603
2. Squat 1
Stand with your feet shoulder-width apart, arms straight
in front of you. Bend your knees 90 degrees and push
back up. Keep your back straight and look ahead during
the entire movement. Alternatively, the deep position may
be held for a few seconds before pushing back up.
Reps: 15-20 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=91
3. Rowing w/support, narrow grip
Sit upright, with a slight sway in your lower back, and
good contact with the chest pad. Grasp the handles at a
narrow grip, arms straight, shoulders pushed forward.
Pull the handles toward your abdomen. Avoid losing
contact with the chest pad.
1: Reps: 15-20 , Sets: 2
2: Setehøyde:

https://exorlive.com/video/?culture=en-US&ex=3138
4. Cybex: Seated Leg Press 1
Place your feet on the platform about shoulder-width
apart. Ensure that your knees are bent 90 degrees.
Contract your abdominal and lower back muscles and
push your legs forward. Stop the movement when your
legs are almost straight to avoid overstretching your
knees. Lower your legs toward you at a slightly slower
pace.
1: Reps: 15-20 , Sets: 2
2: Ryggstøtte: , Fotbrett:

ExorLive.com 8/9/2019 @ 2:20 PM Page 1 of 2 Show video

Delta fitness
Weight loss strength 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=203
5. Standing single arm biceps curl
Stand with the dumbbells hanging down by your sides.
Alternately bend your elbows and lift the dumbbells all
the way up while rotating them outward.
Reps: 15-20 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=7357
6. LF: Abdominal
Adjust the seat height so that the back pad supports the
upper part of your back; place your elbows on the pad,
grab the handles. Bend your upper body slightly forward
and down while slightly hunching your back. Use your
abdominal muscles to pull your body down - avoid pulling
with your hands. Bend down until your elbows come
close to your legs; slowly release back up and stop
before the weight plates hit each other. Repeat the
exercise.
Reps: 15-20 , Sets: 2

https://exorlive.com/video/?culture=en-US&ex=7177
7. BOSU-ball: sit up with rotation
Place the lumbar part of the back against the lower part
of the BOSU-ball and let the rest of the back lie against
the top part of the ball. Keep the both hands behind the
head and keep a 90 degrees angle in the hip and knee,
keep the feet on the floor. Lift yourself up by using the
stomach muscles and rotate to one side. Then return to
the starting position. Make sure that you keep contact
between the lumbar part of the back and the BOSU-ball.
Repeat to the other side.
Reps: 20 , Sets: 2

ExorLive.com 8/9/2019 @ 2:20 PM Page 2 of 2 Show video