Tighten And Tone Cable Workout

Target some of your trouble- zones, such as your glutes and triceps, with this tighten and tone cable workout.

The cable machine at the gym ensures that your muscles are activated throughout the entire exercise you are performing. It can also be used as a one-stop exercise station. You can work your entire body at the cable machine!

The Workout:

Complete one set of 10 reps using a light weigh as a warm up. Then follow with two more sets after the warm up set as follows:

  • Low Pulley rows: Set 1 – 15 Reps. Set 2- 12 reps
  • Glute Kickbacks: 15 per side for both sets
  • Upright Rows: Set 1-15. Set 2-12
  • Bicep Curls: Set 1-20. Set 2- 15
  • Tricep Push Downs: Set 1- 20. Set 2- 15

Rest for 30 seconds between reps. Kick up your heart rate by skipping between sets. You could also add one or two of these exercises to your current routine for a great workout finisher.

The Moves:

Low pulley rows
Low Pulley Rows

How to do it: Attach a row or v bar to
the low pulley machine. Stand facing
the machine and grasp the bar with an overhand grip. Take a few steps back
to place tension on the cable. Anchor yourself by placing your feet shoulder- width apart and bend at the hips. Maintain a slight bend in the knees throughout. Pull the weight towards your chest by pulling your arms and shoulders back. Focus on squeezing your shoulder blades together at the top of the movement. Keep your core engaged as you lower the weight back downwards.

Glute KickbacksGlute Kickbacks

How to do it: Attach an ankle cu to the low pulley and then fasten it to your ankle. Face the pulley machine and hold the frame for balance. Keep your knees and hips slightly bent to maintain tension, and your abdominals and core tight. Slowly extend your leg backwards before lowering it back slowly and then repeat.

Upright rowsUpright Rows

How to do it: Grasp the bar attached to the low pulley with an overhand grip that is slightly narrower than shoulder-width apart. Stand upright with your knees slightly bent and your core engaged. Maintain a straight back as you pull the
bar upwards towards your neck with your elbows leading. Return to the starting position by controlling the movement back down and repeat.

Bicep curlsBicep Curls

How to do it: Face the pulley machine and grasp a revolving straight or cambered bar with an underhand grip. Keep your elbows at your sides as you raise the bar up to your chest. Hold for a count at the top of the movement as you contract your biceps. Lower your arms downwards under control until they are fully extended and repeat.

Tricep pushdownsTricep Pushdowns:

How to do it: Face the pulley machine with your feet placed shoulder-width apart. Grasp the rope attachment with a neutral grip. Place your elbows close to your body at your sides. Lower the rope straight down, keeping your core contracted and your body stable. Hold for a moment and slowly return the rope upwards. Your elbows can travel up slightly at the top of the movement.

Photograph by Cindy ellis. Performed by Mellissa Nicholson

The post Tighten And Tone Cable Workout appeared first on Fitness Magazine.

Source: Fitness Magazine

For More Content like Checkout http://healhynutrimania.com

The post Tighten And Tone Cable Workout appeared first on Healthy NutriMania.

Source: Healthy Nutrimania

20 thoughts on “Tighten And Tone Cable Workout”

  1. manchester united vs russia [url=http://gamestorming.co.uk/groups/seattle-sounders-fc-fotbollstroja-toryandrz-bayer-leverkusen-fotbollstroja/]http://gamestorming.co.uk/groups/seattle-sounders-fc-fotbollstroja-toryandrz-bayer-leverkusen-fotbollstroja/[/url]

    chelsea vs seattle sounders [url=http://www.androidsmartsupport.com/trace-mobile-phone-anyone-mobile-number/]http://www.androidsmartsupport.com/trace-mobile-phone-anyone-mobile-number/[/url]

    uruguay vs valencia [url=http://www.guann.com.tw/userinfo.php?uid=3368389]http://www.guann.com.tw/userinfo.php?uid=3368389[/url]

    usa vs switzerland [url=http://hmwiki.mobisy.com/index.php/Fc_schalke_04_fodboldtr%C3%B8je_SamualVja]http://hmwiki.mobisy.com/index.php/Fc_schalke_04_fodboldtr%C3%B8je_SamualVja[/url]

    russia vs croatia [url=http://ivtherapymiami.com/2015/10/11/what-is-gerovital/]http://ivtherapymiami.com/2015/10/11/what-is-gerovital/[/url]

    czech vs croatia [url=http://foltt.com/bbs/home.php?mod=space&uid=88560&do=profile&from=space]http://foltt.com/bbs/home.php?mod=space&uid=88560&do=profile&from=space[/url]

    olympique de marseille vs romania [url=http://yzpaiji.com/home.php?mod=space&uid=98803]http://yzpaiji.com/home.php?mod=space&uid=98803[/url]

    chile vs liverpool [url=http://capethica.com/UserProfile/tabid/105/UserID/334142/Default.aspx]http://capethica.com/UserProfile/tabid/105/UserID/334142/Default.aspx[/url]

    west ham united vs barcelona [url=http://akademinetwork.xyz/index.php?title=Billiga_fotbollstr%C3%B6jor_Esmeralda_OmaifPbv_RobinKale]http://akademinetwork.xyz/index.php?title=Billiga_fotbollstr%C3%B6jor_Esmeralda_OmaifPbv_RobinKale[/url]

    netherlands vs olympique de marseille [url=http://koreadunamis.org/xe/index.php?mid=a0305b&document_srl=1455569]http://koreadunamis.org/xe/index.php?mid=a0305b&document_srl=1455569[/url]

    belgium vs dortmund [url=http://www.pkinc.biz/UserProfile/tabid/157/userId/34218/Default.aspx]http://www.pkinc.biz/UserProfile/tabid/157/userId/34218/Default.aspx[/url]

    turkey vs bayern munich [url=http://taldyk.taldykurgan.de/modules.php?name=Your_Account&op=userinfo&username=ElvisBurkh]http://taldyk.taldykurgan.de/modules.php?name=Your_Account&op=userinfo&username=ElvisBurkh[/url]

    arsenal vs manchester city [url=http://www.megafonomich.com/noticias/1831]http://www.megafonomich.com/noticias/1831[/url]

    chelsea vs dortmund [url=http://montestroy.com/language/ru-RU/User-Profile/userId/1696.aspx]http://montestroy.com/language/ru-RU/User-Profile/userId/1696.aspx[/url]

    switzerland vs ac milan [url=http://bacninhtv.vn/UserProfile/tabid/61/UserID/118963/language/vi-VN/Default.aspx]http://bacninhtv.vn/UserProfile/tabid/61/UserID/118963/language/vi-VN/Default.aspx[/url]

  2. netherlands vs ukraine [url=http://www.reliancefl.com/UserProfile/tabid/57/userId/954809/Default.aspx]http://www.reliancefl.com/UserProfile/tabid/57/userId/954809/Default.aspx[/url]

    chelsea vs croatia [url=http://www.littlebusinessangels.com/groups/maglia-ajax-poco-prezzo-chastityo/]http://www.littlebusinessangels.com/groups/maglia-ajax-poco-prezzo-chastityo/[/url]

    mexico vs arsenal [url=http://www.leonids-info.ru/analitika/u-rossii-est-oruzhie-strashnee-yadernogo/php]http://www.leonids-info.ru/analitika/u-rossii-est-oruzhie-strashnee-yadernogo/php[/url]

    netherlands vs roma [url=http://www.tuttofabrodo.it/spinpedia/index.php?title=Billig_fodboldtr%C3%B8jer_Sterlingj_KennithKi_MairaBack]http://www.tuttofabrodo.it/spinpedia/index.php?title=Billig_fodboldtr%C3%B8jer_Sterlingj_KennithKi_MairaBack[/url]

    dortmund vs switzerland [url=http://www.insidethestripes.com/crew/member.php?action=profile&uid=2273]http://www.insidethestripes.com/crew/member.php?action=profile&uid=2273[/url]

    colombia vs argentina [url=http://homeforgoodla.org/last-call-for-standards-seminar/]http://homeforgoodla.org/last-call-for-standards-seminar/[/url]

    chelsea vs sweden [url=http://www.corinedarbois-photos.com/exposition-biarritz-leonie-du-10-mars-au-30-mai/]http://www.corinedarbois-photos.com/exposition-biarritz-leonie-du-10-mars-au-30-mai/[/url]

    france vs argentina [url=http://washingtonstatesociety.org/events/potlatch/alaska-2/]http://washingtonstatesociety.org/events/potlatch/alaska-2/[/url]

    denmark vs atletico madrid [url=http://zagaza.ru/za910.htm]http://zagaza.ru/za910.htm[/url]

    france vs leicester city [url=http://www.woolsf.com/space-uid-300163.html?do=profile]http://www.woolsf.com/space-uid-300163.html?do=profile[/url]

    poland vs bvb borussia dortmund [url=http://www.baert.be/UserProfile/tabid/61/UserID/13209/language/nl-BE/Default.aspx]http://www.baert.be/UserProfile/tabid/61/UserID/13209/language/nl-BE/Default.aspx[/url]

    bayern munich vs manchester united [url=http://www.safleetwash.co.za/UserProfile/tabid/61/userId/32880/Default.aspx]http://www.safleetwash.co.za/UserProfile/tabid/61/userId/32880/Default.aspx[/url]

    olympique de marseille vs netherlands [url=http://ihackeditz.com/2016/11/30/super-villain-war-lost-heroes-v1-1-0-mod-apk-is-here-latest/]http://ihackeditz.com/2016/11/30/super-villain-war-lost-heroes-v1-1-0-mod-apk-is-here-latest/[/url]

    portugal vs dortmund [url=http://pegasusstrategic.com.au/UserProfile/tabid/61/userId/6649/Default.aspx]http://pegasusstrategic.com.au/UserProfile/tabid/61/userId/6649/Default.aspx[/url]

    portugal vs turkey [url=http://mercacoso.cnt.es/foro/index.php?topic=34245.0]http://mercacoso.cnt.es/foro/index.php?topic=34245.0[/url]

  3. Needed to draft you one tiny remark to finally give many thanks once again with the marvelous thoughts you’ve shown at this time. This has been so pretty generous with you giving extensively what exactly many people might have marketed as an e book to earn some money on their own, most importantly considering that you could have tried it in the event you considered necessary. The basics additionally served to become easy way to know that some people have a similar interest the same as mine to figure out a good deal more concerning this problem. Certainly there are a lot more pleasant occasions up front for those who view your blog.

  4. Hi, i think that i saw you visited my site thus i came to “return the favor”.I’m attempting to find things to improve my website!I suppose its ok to use some of your ideas!!

  5. What i don’t understood is actually how you are not really much more well-liked than you may be right now. You are very intelligent. You realize thus significantly relating to this subject, made me personally consider it from a lot of varied angles. Its like men and women aren’t fascinated unless it’s one thing to do with Lady gaga! Your own stuffs great. Always maintain it up!

  6. It’s going to be endfinishending of mine day, butexcepthowever before endfinishending I am reading this greatenormousimpressivewonderfulfantastic articlepostpiece of writingparagraph to increaseimprove my experienceknowledgeknow-how.

  7. Hey there just wanted to give you a brief heads up and let you know a few of the images aren’t loading properly. I’m not sure why but I think its a linking issue. I’ve tried it in two different browsers and both show the same outcome.

  8. Thanks for your article. I would also like to say this that the very first thing you will need to accomplish is determine whether you really need credit repair. To do that you will need to get your hands on a copy of your credit history. That should not be difficult, ever since the government mandates that you are allowed to acquire one free of charge copy of the credit report yearly. You just have to ask the right people. You can either browse the website for your Federal Trade Commission as well as contact one of the main credit agencies specifically.

  9. Its like you learn my thoughts! You seem to grasp a lot
    approximately this, such as you wrote the e book in it or something.
    I believe that you simply could do with a few p.c. to drive the
    message house a bit, but other than that, this is fantastic blog.

    A fantastic read. I will certainly be back.

  10. Thanks a bunch for sharing this with all folks you actually realize what you are speaking about! Bookmarked. Please additionally visit my site =). We will have a link change arrangement between us!

Leave a Reply

Your email address will not be published. Required fields are marked *