14768 posts
Does a 5-kilogram dumbbell actually exist?
It's really hard.
For those who find it difficult to maintain posture, try standing still with your palms facing the floor and your arms extended forward. In that position, make a fist and rotate your chest to open it up, then try pulling your extended arms back like in a bench press motion by bending your elbows. When pulling, make sure your elbows go straight back rather than diagonally, keeping your chest as open as possible. As you extend your arms back, your hands should naturally end up between your solar plexus and your nipples, with a space of one fist width next to your shoulders. That is the bench press position. To perform this exercise based on that position, since it is an incline, do not press your back and buttocks completely against the bench. Instead, slightly push your buttocks forward to create a lying down posture. In that position, grip the handles between your solar plexus and your nipples in preparation for the press motion, and then push. A small tip: Instead of lowering immediately from the fully extended position, feel as if you are bringing both elbows inward for a contraction before lowering. You will feel more stimulation in your chest.
When lying down with the barbell held narrowly with EZ bar, if your head is at the edge of the bench, you can achieve a deeper contraction! In the bench press starting position, place the bar on your forearms, rotate your chest and thoracic spine, maintain abdominal pressure, shrug your shoulders up to touch your ears, and then lower your arms towards your head to create tension in your triceps. When you reach the point where the tension is created, lower it without spreading your elbows too much, keeping the width that maintains the tension, and lower it smoothly. If you do it as described above, you can achieve maximum contraction. Once you have lowered it completely, instead of pushing it straight up, push diagonally back and up, and you will feel a tremendous stimulus. A small tip: Exercises like JM press or close grip bench press that handle heavy weights are multi-joint movements that use the whole body, making it easier to control the elbows. However, isolation exercises like lat pulldown, dumbbell skull crushers, etc., can lead to shoulder and elbow injuries if the elbows spread too much or if there is no thoracic rotation. If you have any questions, feel free to leave a comment!
🏋️♂️
@Let's become fit and check if the posture is correct.
What kind of back is being made? 🔥🔥
i gotta remind myself i need abs for summer everytime i do a core workout 😫😫😫
This is really the hardest thing. I think it's a lack of core strength. ㅠㅠ🥵
I got to four then went to the next set 😭😭😭😭
You bad guy, weren't you only 10kg last week? Why did you suddenly increase it to 15 on your own? 🥵🥵
One side? I don't think so.
Is this weight per kettle bell cause instructions say bells plural
No hurt ni big shirt
It's not the chest, but the triceps that feel more stimulated... Is that right...?
I came to the apartment gym because I was too lazy to go to the regular gym, but I feel like the machines are going to hurt my knees, so I'll skip it.
Stop it, I think I know where Bulgaria is... Please stop.
What should I do to correct my posture when my knees hurt?
No, stop recommending odd numbers;;
Isn't it supposed to be tight around the neck like this!?
Does a 5-kilogram dumbbell actually exist?
It's really hard.
For those who find it difficult to maintain posture, try standing still with your palms facing the floor and your arms extended forward. In that position, make a fist and rotate your chest to open it up, then try pulling your extended arms back like in a bench press motion by bending your elbows. When pulling, make sure your elbows go straight back rather than diagonally, keeping your chest as open as possible. As you extend your arms back, your hands should naturally end up between your solar plexus and your nipples, with a space of one fist width next to your shoulders. That is the bench press position. To perform this exercise based on that position, since it is an incline, do not press your back and buttocks completely against the bench. Instead, slightly push your buttocks forward to create a lying down posture. In that position, grip the handles between your solar plexus and your nipples in preparation for the press motion, and then push. A small tip: Instead of lowering immediately from the fully extended position, feel as if you are bringing both elbows inward for a contraction before lowering. You will feel more stimulation in your chest.
When lying down with the barbell held narrowly with EZ bar, if your head is at the edge of the bench, you can achieve a deeper contraction! In the bench press starting position, place the bar on your forearms, rotate your chest and thoracic spine, maintain abdominal pressure, shrug your shoulders up to touch your ears, and then lower your arms towards your head to create tension in your triceps. When you reach the point where the tension is created, lower it without spreading your elbows too much, keeping the width that maintains the tension, and lower it smoothly. If you do it as described above, you can achieve maximum contraction. Once you have lowered it completely, instead of pushing it straight up, push diagonally back and up, and you will feel a tremendous stimulus. A small tip: Exercises like JM press or close grip bench press that handle heavy weights are multi-joint movements that use the whole body, making it easier to control the elbows. However, isolation exercises like lat pulldown, dumbbell skull crushers, etc., can lead to shoulder and elbow injuries if the elbows spread too much or if there is no thoracic rotation. If you have any questions, feel free to leave a comment!
🏋️♂️
@Let's become fit and check if the posture is correct.
What kind of back is being made? 🔥🔥
i gotta remind myself i need abs for summer everytime i do a core workout 😫😫😫
This is really the hardest thing. I think it's a lack of core strength. ㅠㅠ🥵
I got to four then went to the next set 😭😭😭😭
You bad guy, weren't you only 10kg last week? Why did you suddenly increase it to 15 on your own? 🥵🥵
One side? I don't think so.
Is this weight per kettle bell cause instructions say bells plural
No hurt ni big shirt
It's not the chest, but the triceps that feel more stimulated... Is that right...?
I came to the apartment gym because I was too lazy to go to the regular gym, but I feel like the machines are going to hurt my knees, so I'll skip it.
Stop it, I think I know where Bulgaria is... Please stop.
What should I do to correct my posture when my knees hurt?
No, stop recommending odd numbers;;
Isn't it supposed to be tight around the neck like this!?