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For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso m...
10/02/2026

For another abdominal alternative, lie on your side with a bent elbow directly under your shoulder, and use your torso muscles to lift the body up into a side plank. Then lift the hips higher, then back to the plank, then lower. Do as many as you can with proper form, then repeat on the other side. If this exercise hurts your shoulder or neck, lift only your legs, keeping the hips stacked. Your head will rest on your bent arm.

Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands behind he...
10/02/2026

Lying on your back on the floor, fold knees toward the chest and curl the upper body off the floor. With hands behind head, slowly rotate upper body to the right while drawing the right knee in and reaching the left leg out. Then rotate left and pull the left knee in and extend right leg out. Focus on bringing the shoulder toward the hip (rather than the elbow to the knee), and keep the opposite shoulder off the floor. Do 10 times.

For the last upper body exercise, do the cable pull down, which works the upper back. Using a cable machine, sitting str...
10/02/2026

For the last upper body exercise, do the cable pull down, which works the upper back. Using a cable machine, sitting straight with a neutral spine, grasp the bar with arms extended. Slowly pull the bar down past the face and toward the chest. Only go as far as you can without leaning back, and control the weight on the way back up. Do 10 times.

A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench...
10/02/2026

A shoulder press works the shoulder muscles and can be performed standing or seated. For extra back support, use a bench with a back rest. Begin with elbows bent and weights at shoulders. Slowly reach toward the ceiling, keeping the elbows under the hands and the shoulders away from the ears; slowly lower back to the starting position. Do 10 times.

The bent-over row works all the major muscles of the upper back as well as the biceps. Begin the exercise in a bent-over...
10/02/2026

The bent-over row works all the major muscles of the upper back as well as the biceps. Begin the exercise in a bent-over position with your back flat, one knee and one hand on the same side of the body braced on a bench. Hold a free weight in the other hand with arm extended. Lift the weight toward the hip until the upper arm is just beyond horizontal, see right. Then slowly lower weight to the starting position. Do 10 times.

For a less demanding exercise than push-ups, you can try the chest press with weights. Lie face-up on a bench, with knee...
10/02/2026

For a less demanding exercise than push-ups, you can try the chest press with weights. Lie face-up on a bench, with knees bent or feet on the floor, spine relaxed. Press a bar or dumbbells from your chest toward the ceiling. Extend your arms but don’t lock the elbows, and move slowly in both directions, keeping shoulder blades on the bench. For an extra challenge, do the chest press with your head and upper back on an exercise ball. Do 10 times.

Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Starting on all fours...
10/02/2026

Let's move to the upper body. Push-ups strengthen the chest, shoulders, triceps, and core muscles. Starting on all fours, place hands a bit wider than your shoulders. Place toes on the floor, creating a smooth line from shoulders to feet. Keeping core muscles engaged, lower and lift your body by bending and straightening your elbows. Too hard? Place knees on the floor instead of toes. To boost the workout, add an exercise ball under the hips, knees, or feet. Do 10 times.

To do a deadlift holding a bar or free weights, stand up straight with feet hip–width apart. Bend at your hips, moving t...
10/02/2026

To do a deadlift holding a bar or free weights, stand up straight with feet hip–width apart. Bend at your hips, moving the hips backward as you lower your upper body parallel to the floor. Keep your legs straight without locking the knees, and keep the back level and the spine in neutral. Lower the weight to just below your knees, then slowly return to the starting position. Do 10 times.

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