14651 posts
Winter arc is for noobs. Discipline everyday is for top g. No matter what kind of season you have.
• 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. • Extend one leg forward to stabilize, and keep your elbows fixed next to your ears. • While maintaining the elbow angle, slowly lower the rope behind your head to stretch the triceps. • Without any momentum, extend only your elbows to push your forearms forward until fully contracted. • Keep your wrists natural, avoiding excessive bending. • Do not excessively arch your upper body and keep your core firmly engaged. • Use 10kg, 15 reps × 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. • Ensure your head is aligned naturally with your spine and neck. • Ideally, your gaze should be straight ahead or slightly downward.
• Lie on the bench, fix your shoulders and hips, and engage your core tightly. • Start the barbell not above your chest but at the line of your forehead or head. • Keep your elbows close together and maintain that position. • Only bend your elbows to slowly lower the barbell behind your forehead. • Feel the tricep stretch and push up without any momentum. • Keep your wrists neutral to avoid bending, minimizing shoulder involvement. - 15kg, 3 sets, 10–12 reps, 90 seconds rest, elbows fixed, lower behind the forehead.
Level 12, 30 minutes, Level 14, 30 minutes… I really feel like I'm going to heaven. Goodbye, world.
While doing this, a mosquito bit my calf. 🥵
• Secure shoulders, hips, and head firmly on the bench • Hold the dumbbells facing each other above the chest, with elbows slightly bent • Squeeze shoulder blades together for stability, and slowly open arms in a circular motion while maintaining elbow angle • Lower only to the point where the chest stretches, avoiding any momentum • Slowly raise the dumbbells back up using chest strength • Keep wrists straight and maintain dumbbells horizontally - 10kg, 3 sets, 10–15 reps, rest 60–90 seconds
"Why can't I see the timer suddenly?"
• Feet firmly fixed on the ground, maintaining contact at three points: hips, shoulder blades, and head • Squeeze and stabilize the shoulder blades, slightly lift the chest • Grip the barbell slightly wider than shoulder width, keeping wrists vertical without bending • Slowly lower the barbell between the solar plexus and upper chest, avoiding any rebound • When pushing up, feel the chest contract, slightly flare the elbows and do not lock them • Avoid excessive arching of the lower back, keep the core tight
It feels like I've become a newly born giraffe. When I look at my shaking legs, it seems like there's an earthquake.
I feel like I'm going to die because of my triceps. Please save me.
It feels like the back of my shoulder is pulling more. ㅜ
I have seen many people with a dead belly.
Nope, bar and plates. They usually specify but they left this one out. With the Smith you need to account for a bit less resistance, say 11kgs
This is not good for the knees, right?
🥵🥵🥵 my sweat is sweating 🥵🥵🥵
Instructions would be great!!!!
The stimulation of the buttocks and rear is the best🔥
🥵
Wtf this is horrible 😭
🔥
Winter arc is for noobs. Discipline everyday is for top g. No matter what kind of season you have.
• 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. • Extend one leg forward to stabilize, and keep your elbows fixed next to your ears. • While maintaining the elbow angle, slowly lower the rope behind your head to stretch the triceps. • Without any momentum, extend only your elbows to push your forearms forward until fully contracted. • Keep your wrists natural, avoiding excessive bending. • Do not excessively arch your upper body and keep your core firmly engaged. • Use 10kg, 15 reps × 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. • Ensure your head is aligned naturally with your spine and neck. • Ideally, your gaze should be straight ahead or slightly downward.
• Lie on the bench, fix your shoulders and hips, and engage your core tightly. • Start the barbell not above your chest but at the line of your forehead or head. • Keep your elbows close together and maintain that position. • Only bend your elbows to slowly lower the barbell behind your forehead. • Feel the tricep stretch and push up without any momentum. • Keep your wrists neutral to avoid bending, minimizing shoulder involvement. - 15kg, 3 sets, 10–12 reps, 90 seconds rest, elbows fixed, lower behind the forehead.
Level 12, 30 minutes, Level 14, 30 minutes… I really feel like I'm going to heaven. Goodbye, world.
While doing this, a mosquito bit my calf. 🥵
• Secure shoulders, hips, and head firmly on the bench • Hold the dumbbells facing each other above the chest, with elbows slightly bent • Squeeze shoulder blades together for stability, and slowly open arms in a circular motion while maintaining elbow angle • Lower only to the point where the chest stretches, avoiding any momentum • Slowly raise the dumbbells back up using chest strength • Keep wrists straight and maintain dumbbells horizontally - 10kg, 3 sets, 10–15 reps, rest 60–90 seconds
"Why can't I see the timer suddenly?"
• Feet firmly fixed on the ground, maintaining contact at three points: hips, shoulder blades, and head • Squeeze and stabilize the shoulder blades, slightly lift the chest • Grip the barbell slightly wider than shoulder width, keeping wrists vertical without bending • Slowly lower the barbell between the solar plexus and upper chest, avoiding any rebound • When pushing up, feel the chest contract, slightly flare the elbows and do not lock them • Avoid excessive arching of the lower back, keep the core tight
It feels like I've become a newly born giraffe. When I look at my shaking legs, it seems like there's an earthquake.
I feel like I'm going to die because of my triceps. Please save me.
It feels like the back of my shoulder is pulling more. ㅜ
I have seen many people with a dead belly.
Nope, bar and plates. They usually specify but they left this one out. With the Smith you need to account for a bit less resistance, say 11kgs
This is not good for the knees, right?
🥵🥵🥵 my sweat is sweating 🥵🥵🥵
Instructions would be great!!!!
The stimulation of the buttocks and rear is the best🔥
🥵
Wtf this is horrible 😭
🔥