Vanessa Blanco Workout + Best Arm and Shoulder Routine for Women

Vanessa Blanco Workout –  Watch Vanessa as she reveals in her videos her workout, routines, schedule and some valuabel tips and tricks that you can combine to get the result you want with your body in a short space of time. Combined with Vanessa Blanco Workout as well are the best routines you can used to tone your arms and shoulders. The great advantage of focusing the training on the muscles of the arms and shoulders is that the results tend to appear fairly quickly.Epic Vanessa Blanco Workout

This is because the shoulders and upper back usually accumulate less adipose tissue than other parts of the body, which allows you to turn them and define them more easily.

The arm and shoulder training that we present below focuses on the long muscles of these areas, which will not only increase their firmness and definition, but also strength and endurance; In this way you will improve the shoulder position in general.

Exercises

Series

Rep

Break

Biceps Curl With Dumbbell

4

10-12

60 Sec.

Bicep Curl Type Hammer

4

10-12

60 Sec.

Front lifting with dumbbell  (shoulder)

4

10-12

60 Sec.

Elevation Sides with dumbbell (shoulder)

4

10-12

60 Sec.

Mule Kick For Triceps

4

10-15

60 Sec.

Pulley Pulley For Triceps

4

10-12

45 Sec.

Posterior shoulder extensions

4

10-15

45 Sec.

General indications

For the exercises with weights, use a weight of plus or minus 5 kg, which presents a challenge to complete 8 to 12 repetitions. Once you can do 12 consecutive repetitions comfortably go increasing the weight.

1. Biceps Curl with Dumbbell 

Biceps Curl with Dumbbell

Muscular objective:  biceps.

Instructions:  you will need two dumbbell weights. Consider that the light weights that you use to increase a little the resistance of other exercises do not work, because here you should try to lift at least 5 kg in each hand.

Stand with your back perfectly straight and your shoulders slightly back. Grab the weights with the palms facing the ceiling. Bend your elbows at a 90 ° angle to your torso and bring your forearms to your chest using the strength of the biceps.

Be very careful not to generate a “shoulder bounce” at the time of upload. This happens when you start to get tired and the body looks for a way to transfer the biceps effort to the shoulder impulse.

 https://www.youtube.com/watch?v=ykJmrZ5v0Oo

2.Curl Bicep Type Hammer

Curl Bicep Type Hammer

Muscular objective:  biceps.

Instructions:  stand with your back perfectly straight and your shoulders slightly back. Grab the weights with the palms of your hands facing the sides of your torso; this exercise only differs from the previous one in the starting position of the hands, but as you can see, it works a different part of the biceps.

Bend your elbows at a 90 ° angle to your torso and bring your forearms to your chest using the strength of the biceps.

Be very careful not to generate a “shoulder bounce” at the time of upload. This happens when you start to get tired and the body looks for a way to transfer the biceps effort to the shoulder impulse.

You can also try this exercise alternately, generating a pendular movement in which while one arm goes up, the other goes down, just pay attention not to balance any other part of the body and in which the movement is controlled from start to finish. Do not let your arms fall in the downward movement because you do not work the same and you can hurt yourself.

 https://www.youtube.com/watch?v=qia2yOo6VJo

3. Plates with lateral displacement

Plates with lateral displacement

Muscular target:  middle and anterior deltoids.

Instructions: place yourself in the position that you would adopt to perform a lizard or iron, but instead of descending, move to the side using your hands and the tips of your feet. You can make three trips to one side and three to the other, depending on the amount of space you have.

If you are a beginner and this exercise costs you a lot of work, you can start supporting yourself on the knees, but to do so it is very important that you use knee pads.

 https://www.youtube.com/watch?v=takm_ZKuuPA

4. Front lifting with dumbbell

Front lifting with dumbbell

Muscular target:  middle and anterior deltoids.

Instructions:  stand with your back straight, hold a weight in each hand, at the height of your hip and with the soles of your hands facing the ground. Then, raise both arms frontally until they reach the height of your eyes.

Be very careful that the movement back to the starting position is controlled and paused, do not let your arms fall, because you do not work the same and you can even hurt yourself. Take care to keep your back straight and prevent it from swinging with the movement of your arms.

To prevent the weight gain you, squeeze the abdomen and glutes.

 https://www.youtube.com/results?search_query=Front+lifting+with+dumbbell

5. Diamond lizards

Muscular objective:  triceps.

Instructions:  diamond lizards are a bit more demanding than normal lizards, but when done well they are perfect for marking the triceps. Simply place yourself in an iron position, with your feet and shoulders forming a perfect diagonal with respect to the ground, but instead of starting with your arms on each side, you will join them at the height of your chest with your thumbs and indexes forming a triangle.

Lower and rise controlled taking care that the effort falls on the triceps and not on the shoulders. If you are a beginner and you have a hard time working, you can lean on your knees instead of having your legs extended.

6. Mule Kick For Triceps

Mule Kick For Triceps

Muscular objective:  triceps.

Instructions: place yourself  with one knee resting on the floor and the other bent in front of you, as if you were dragging the floor to the ground. Line your chest with your knee, recharge your left arm on your thigh and hold a weight on your right arm.

In this position and with controlled movements, you will bring the right arm with the weight towards your chest, so that it is bent, and then you will stretch it completely backwards.

Keep the muscles of your neck relaxed and concentrate on performing the movement with the strength of the triceps and not the shoulder. Go up and down in a controlled manner and do not forget to do repetitions on each side.

 https://www.youtube.com/watch?v=pyNXnA1jW04

7. Lateral lifts with dumbbell

Muscular target:  posterior deltoids.

Instructions:  Stand with your feet and knees slightly apart. Flex the knees and throw the back forward keeping it perfectly straight. You can recharge one of your arms on a table or another surface and, with the other, hold a weight and make a movement that takes the arm extended from inside your chest to the outside of your trunk, just going through the space between your trunk and your legs.

Be careful not to use the momentum of the pendular movement and do not let the arm fall when descending. Keep the arm extended, but do not hyperextend the elbow.

 https://www.youtube.com/watch?v=3VcKaXpzqRo

8. Posterior shoulder extensions

Posterior shoulder extensions

Muscular target:  posterior deltoids.

Instructions:  stand on the floor face down with your body extended and your arms parallel to the trunk. Take a light weight in each hand and raise both arms back at the same time, as if you wanted your hands to touch your back. Be careful to go down and up with smooth and controlled movements.

For this exercise you can use a towel rolled under your forehead, so that your face is not stuck to the ground.

As a final data, you should take into account the number of repetitions you perform for each exercise of this routine will vary depending on your physical condition; however, you should start with 8 to 12 repetitions and increase the number of these and the weight progressively.

Share this article with your contacts and do not forget to write us your opinions or comments.

 https://www.youtube.com/watch?v=7O2Jqi-LhEI

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