UN ENTRAÎNEMENT DU DOS de 20 minutes avec des haltères utilisant des supersets pour cibler le dos ainsi que le tronc et les deltoïdes arrière ! Les supersets sont le format de la majeure partie de cet entraînement du dos de 20 minutes ! Une variété de rangées ainsi que des pull-overs pour en faire un entraînement intense et solide ! Vous aurez simplement besoin d’une paire d’haltères et de votre tapis ! En option, un bloc de yoga pour élever un côté pendant les rangées de renégats à un bras pour augmenter l’amplitude de mouvement disponible ! Cet entraînement impliquera également beaucoup de travail du tronc, des fessiers et des quadriceps pour la stabilité, alors assurez-vous également de réchauffer le bas du corps ! Les haltères que j’utilise pèsent 15 kg chacun ! Le chronomètre sera allumé pendant 45 secondes de travail par exercice, suivi directement de 45 secondes supplémentaires d’un exercice pour faire le superset ! X2 DOUBLE BENT ROW ALTERNATED RENEGADE ROW X2 ROTATING RENEGADE ROW LANDMINE ROW X4 RENEGADE ROW À BRAS UNIQUE RANGÉE À BRAS UNIQUE (même côté) X2 PULLOVER (1min 30 par série) Finisher: SUPINE ROW x2 DUMBBELLS DROP TO X1 DUMBBELL! L’objectif de ces 20 minutes est de minimiser tout élan pour soulever les haltères ! Pendant les rangs penchés, il est crucial de garder le dos droit et incliné à partir des hanches. Gardez la poitrine ouverte et les omoplates presque pincées ! Ralentissez la descente tout au long ! A tel point que l’haltère ne devrait pratiquement pas faire de bruit lorsqu’il se pose pendant les rangées de renégats ! Plus dur qu’il n’y paraît !! Concentrez-vous, ralentissez et vous sentirez les muscles du dos faire le travail ! Assurez-vous toujours de vous échauffer avant toute séance d’entraînement. Voici ma routine d’échauffement de 5 minutes : https://youtu.be/c0VxUFHdYzs Le module complémentaire facultatif d’aujourd’hui : https://youtu.be/KzZILhT_YvY La liste de lecture de l’Avent des 24 jours d’entraînement de Noël de Caroline : https://www.youtube.com /playlist?list=PLhu1QCKrfgPVKViubrzd6hP3ziAs60qfD Rejoignez la communauté Caroline Girvan ▶ Instagram : https://instagram.com/carolinegirvan ▶ Groupe Facebook privé : https://facebook.com/groups/carolinegirvan Mes boutiques Amazon ▶ Ma page Amazon UK : https: //amazon.co.uk/shop/carolinegirvan ▶ Ma page Amazon US : https://amazon.com/shop/carolinegirvan ▶ E-mail pour les demandes commerciales : info@carolinegirvan.com Avis de non-responsabilité : si vous débutez dans l’exercice ou envisagez de vous lancer sur un nouveau programme de remise en forme, vous devriez consulter votre médecin. Cette vidéo peut offrir des informations sur la santé, la forme physique ou la nutrition et est uniquement destinée à des fins éducatives. Ces informations ne sont pas conçues comme une alternative à la recherche d’un avis médical professionnel ou d’un traitement suggéré. Sachez que l’exécution de tout exercice ou programme est à vos risques et périls.
@Hurricanes de la Caroline
44 Comments
susbscribes guys
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Hey Caroline. So I've recently adopted your workout plans doing each 15 or 20 min sessions daily. It would be nice to know how many calories each of these sessions burn. You could just mention it in the description.
You’re awesome Caroline…..
I really love your workouts, they really are effective and I enjoy doing them!! ♥
Repeated this again- and again it’s awesome!! 🙌
I did it with 10kgs and it was so intense 🤩🥵🔥😁 the most demanding was the single arm row into bent row the same arm🤩🤸♀️feeling tight and strong in the end! Thank you Caroline, the greatest! Thanks for useful instructions and reminders about core stability and controlling the move💎💎💎💎💎
Hey baby
i loves this and as a strong Christian I love almost all things Christmas that has to do with Jesus and growing in relationship with Him! i loved this because i feel like i’m taking care of the body Christ gave me! Amen! thanks for an amazing video! God bless! God is amazing! and this workout reminds me of doing everything for God! Amen! Thanks for a strong workout Caroline!
Did this again today!! What a great feeling I always have after every workout of Caroline!! You are marvellous!! Thank you so much Caroline for all your great workouts and your great efforts!! You are the best Caroline 👊
how do you avoid hand pain during renagade rows?
Great. But I hate those Renegade Rows. IMHO you need hexagin dumbbells to do those save.
Can you please do an upper body workout that doesn’t put so much strain on the wrists like with renegade rows? My left wrist kills me and I just can’t do them.
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Weights were feeling so heavy in the finisher. Done 🥵
I am now 64kg and my goal weight is 55kg…i like to loose weight and i am a chubby girl but i like muscle workout with dumbell rather than cardio..so it gonna help me with my loose weight and for my fatty body?
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Hi Caroline, I just wanted to say thank you for the time and energy you put into your videos. Your good works propel me to move forward each day, even when I don’t feel like it. I have a number of significant physical challenges and working with you through your videos is supporting me in getting my physical in a healthier state. Much appreciation and keep up the good work ! 🫶
Loved this workout your amazing thank you so much 😊
Can you tell me more about your music playlist? Artist/song names?
starting to work out again. im on and off, I didnt wanna show up for myself today but im glad I did.
Thank you!
I feel like more energy while doing exercise with this sound track
Caroline is the best trainer in this world!! As the Fuel series is over, I am doing workouts from Caroline's playlist.. I did this again today after so long as we did in the last Christmas .. 20 mins can be so intense and killer, that one can know by doing your workouts Caroline!! Forever grateful to you!! Thank you so much Caroline for everything that you do for us!! Lots of love ❤
Love it♥️💪
Back supersets using barbell pls
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2:20
My wrists are not the best so the renegate rows were very tough and I swapped them towards the end for other arms exercises, making it more of a general upper body one. But loved the format otherwise!
You changed my life with your channel! ^^ And the music is always on point 😀 Where can I find the music,if you don't mind me asking? 😀
Loved this back workout!
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I am not sure if you have any questions or concerns please visit the lockouts page and the other day and I will be in the morning and I junkman JN just JN INR INR INR INR INR just a few JN just a joke JN JN junkman JN junkman JN JN JN junkman JN
JT I am not sure if you have any questions or concerns please visit the lockouts page and the other day and night my job jjjmjjjjjjy.
Hello there, I am wondering how often you would recommend doing this workout to grow my back ? I am not new to working out. I am very dedicated and workout at home 7 days a week. Though only have begain isolating my back. I have been working back with at home workouts for a month now. Though really want to do it properly but as fast as one can 😅.
Any advice would be greatly appreciated.
Going through a heartbreak, and that's the best back workout to feel other pain
THANKU..CAN U PLS SHOW US SOMETHING THAT TARGETS UPPER MIDDLE BACK?
I am in love with all your workouts ❤️
Why am I tired after working out?
Should I go lower weight if I can't hold myself in the position for the sort of plank like rows or is there a way to modify the stance to make it a bit easier of the core?
Also love youre stuff, feel so good after!! Thank you!
Gosh so good , phew👍🙏🏋️💪😅🙋🏻♀️💕
I was looking for this workout thank you Caroline love you 😘
Thank you for your work. I am grateful to get a solid workout done in my home.