14358 posts
Yea ๐ฅต
Please move aside, stop looking at your phone.
[Settings] โข Connect a straight bar to the top of the cable machine โข Lean the upper body slightly forward and bend the knees slightly for stability โข Keep the arms almost straight (a slight bend is allowed), and open the chest [Method] 1. While keeping the arms straight, pull the bar down to the front of the thighs with the feeling of pulling with the lats 2. Keep the wrists and elbows fixed, and think of only moving the back and shoulders (lats) 3. Pause for 1 second at the bottom and feel a strong contraction in the lats 4. Slowly return to the starting position while stretching the lats [Precautions] โข Do not bend the elbows and pull with the biceps (this breaks the isolation of the lats) โข Do not arch the back or use momentum to lower the weight โข Do not be greedy with the weight; prioritize the feeling of contraction and relaxation in the lats โข Lower the bar only until it touches the thighs, and do not push it lower โข 3 sets of 12โ15 reps, with 60 seconds of rest โข Since this is an isolation exercise, focus on using a light weight to concentrate the stimulus
When lowering, aim slightly below the chest, and when lifting, direct it slightly upwards, and you'll feel a great stimulus when pressing.
Substitutes.
If you do it with all three heads, it's really delicious, super tasty.
Im treating these as 1 rotation includes both directions. So total of 20 passes 10 per side
Superseting with lat pull downs
Doesn't it help if we do this one arm at a time?
I'm sorry if I seem light-hearted, I won't bother you. ๐ค
Lets go!!! ๐ช ๐ช
How do I determine my own weight for this? Should I start with the maximum and lower it one by one to find it?
Winter arc is for noobs. Discipline everyday is for top g. No matter what kind of season you have.
โข After connecting the rope (or bar) to the cable, hold the apparatus facing you and take one or two steps forward to set your position. โข Extend one leg forward to stabilize, and keep your elbows fixed next to your ears. โข While maintaining the elbow angle, slowly lower the rope behind your head to stretch the triceps. โข Without any momentum, extend only your elbows to push your forearms forward until fully contracted. โข Keep your wrists natural, avoiding excessive bending. โข Do not excessively arch your upper body and keep your core firmly engaged. โข Use 10kg, 15 reps ร 2-3 sets, with 90 seconds of rest; focus on fixing the elbows next to your ears and the triceps stretch and contraction rather than the weight. โข Ensure your head is aligned naturally with your spine and neck. โข Ideally, your gaze should be straight ahead or slightly downward.
โข Lie on the bench, fix your shoulders and hips, and engage your core tightly. โข Start the barbell not above your chest but at the line of your forehead or head. โข Keep your elbows close together and maintain that position. โข Only bend your elbows to slowly lower the barbell behind your forehead. โข Feel the tricep stretch and push up without any momentum. โข Keep your wrists neutral to avoid bending, minimizing shoulder involvement. - 15kg, 3 sets, 10โ12 reps, 90 seconds rest, elbows fixed, lower behind the forehead.
Level 12, 30 minutes, Level 14, 30 minutesโฆ I really feel like I'm going to heaven. Goodbye, world.
While doing this, a mosquito bit my calf. ๐ฅต
โข Secure shoulders, hips, and head firmly on the bench โข Hold the dumbbells facing each other above the chest, with elbows slightly bent โข Squeeze shoulder blades together for stability, and slowly open arms in a circular motion while maintaining elbow angle โข Lower only to the point where the chest stretches, avoiding any momentum โข Slowly raise the dumbbells back up using chest strength โข Keep wrists straight and maintain dumbbells horizontally - 10kg, 3 sets, 10โ15 reps, rest 60โ90 seconds
"Why can't I see the timer suddenly?"
โข Feet firmly fixed on the ground, maintaining contact at three points: hips, shoulder blades, and head โข Squeeze and stabilize the shoulder blades, slightly lift the chest โข Grip the barbell slightly wider than shoulder width, keeping wrists vertical without bending โข Slowly lower the barbell between the solar plexus and upper chest, avoiding any rebound โข When pushing up, feel the chest contract, slightly flare the elbows and do not lock them โข Avoid excessive arching of the lower back, keep the core tight
Yea ๐ฅต
Please move aside, stop looking at your phone.
[Settings] โข Connect a straight bar to the top of the cable machine โข Lean the upper body slightly forward and bend the knees slightly for stability โข Keep the arms almost straight (a slight bend is allowed), and open the chest [Method] 1. While keeping the arms straight, pull the bar down to the front of the thighs with the feeling of pulling with the lats 2. Keep the wrists and elbows fixed, and think of only moving the back and shoulders (lats) 3. Pause for 1 second at the bottom and feel a strong contraction in the lats 4. Slowly return to the starting position while stretching the lats [Precautions] โข Do not bend the elbows and pull with the biceps (this breaks the isolation of the lats) โข Do not arch the back or use momentum to lower the weight โข Do not be greedy with the weight; prioritize the feeling of contraction and relaxation in the lats โข Lower the bar only until it touches the thighs, and do not push it lower โข 3 sets of 12โ15 reps, with 60 seconds of rest โข Since this is an isolation exercise, focus on using a light weight to concentrate the stimulus
When lowering, aim slightly below the chest, and when lifting, direct it slightly upwards, and you'll feel a great stimulus when pressing.
Substitutes.
If you do it with all three heads, it's really delicious, super tasty.
Im treating these as 1 rotation includes both directions. So total of 20 passes 10 per side
Superseting with lat pull downs
Doesn't it help if we do this one arm at a time?
I'm sorry if I seem light-hearted, I won't bother you. ๐ค
Lets go!!! ๐ช ๐ช
How do I determine my own weight for this? Should I start with the maximum and lower it one by one to find it?
Winter arc is for noobs. Discipline everyday is for top g. No matter what kind of season you have.
โข After connecting the rope (or bar) to the cable, hold the apparatus facing you and take one or two steps forward to set your position. โข Extend one leg forward to stabilize, and keep your elbows fixed next to your ears. โข While maintaining the elbow angle, slowly lower the rope behind your head to stretch the triceps. โข Without any momentum, extend only your elbows to push your forearms forward until fully contracted. โข Keep your wrists natural, avoiding excessive bending. โข Do not excessively arch your upper body and keep your core firmly engaged. โข Use 10kg, 15 reps ร 2-3 sets, with 90 seconds of rest; focus on fixing the elbows next to your ears and the triceps stretch and contraction rather than the weight. โข Ensure your head is aligned naturally with your spine and neck. โข Ideally, your gaze should be straight ahead or slightly downward.
โข Lie on the bench, fix your shoulders and hips, and engage your core tightly. โข Start the barbell not above your chest but at the line of your forehead or head. โข Keep your elbows close together and maintain that position. โข Only bend your elbows to slowly lower the barbell behind your forehead. โข Feel the tricep stretch and push up without any momentum. โข Keep your wrists neutral to avoid bending, minimizing shoulder involvement. - 15kg, 3 sets, 10โ12 reps, 90 seconds rest, elbows fixed, lower behind the forehead.
Level 12, 30 minutes, Level 14, 30 minutesโฆ I really feel like I'm going to heaven. Goodbye, world.
While doing this, a mosquito bit my calf. ๐ฅต
โข Secure shoulders, hips, and head firmly on the bench โข Hold the dumbbells facing each other above the chest, with elbows slightly bent โข Squeeze shoulder blades together for stability, and slowly open arms in a circular motion while maintaining elbow angle โข Lower only to the point where the chest stretches, avoiding any momentum โข Slowly raise the dumbbells back up using chest strength โข Keep wrists straight and maintain dumbbells horizontally - 10kg, 3 sets, 10โ15 reps, rest 60โ90 seconds
"Why can't I see the timer suddenly?"
โข Feet firmly fixed on the ground, maintaining contact at three points: hips, shoulder blades, and head โข Squeeze and stabilize the shoulder blades, slightly lift the chest โข Grip the barbell slightly wider than shoulder width, keeping wrists vertical without bending โข Slowly lower the barbell between the solar plexus and upper chest, avoiding any rebound โข When pushing up, feel the chest contract, slightly flare the elbows and do not lock them โข Avoid excessive arching of the lower back, keep the core tight