Recents in Beach

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الثلاثاء، 22 أكتوبر 2019

Correct Pec-Dec Rear Delt Fly

Correct Pec-Dec Rear Delt Fly

muscular tissues operating : the reverse % deck is wanted for full improvement and definition of the rhomboid, mid trapezius and posterior deltoid .

how to do it ?
>>>>>>>>>>>
1- adjust the handles so that they're completely to the rear. make the precise weight choice and modify the seat peak so the handles are at shoulder stage. grasp the handles along with your hands going through inwards. this could be your starting function.

2- in a semicircular motion, pull your hands out on your side and again, contracting your rear delts.

three- keep your palms barely bent at some point of the movement, with all of the motion happening on the shoulder joint.

4- pause at the rear of the motion, and slowly return the weight to the starting role.

- rest : 30-90 seconds between units , 3-4 sets , 10-12 reps, breath deeply and always preserve hydrated in the exercise.
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the appropriate way to exercise the front drag at the device
 (is the greater the grip of the bar .. all that become better .. there may be no rumor has no foundation of scientific fitness?!)

 - the modern-day studies proved that the extra the grip of the bar and the device .. the less the effect at the back muscle groups, especially the
 lats muscle groups
 it is also not allowed to do a complete movement of the exercise well.

 - however studies have shown that ideally the breadth of your fingers as soon as and a 1/2 the breadth of your shoulder width to make sure the appropriate concentrated on of muscle groups, inclusive of muscle tissues of
 lats, trapezius and infraspinatus muscle tissue
 with the aid of doing the exercise nicely and absolutely, and to avoid damage, specially damage to the shoulder and decrease returned .. god forbid.

 - try to choose a weight suitable in your stage, and control the burden within the rise and descend slowly to make certain the benefit of workout and to avoid injury.
 top luck to all god willing

 #make_make 
#make_mention_ on your buddies
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Correct Biceps Curls

Correct Biceps Curls
first: maintain your head and chest length of the workout raised up, and your back immediately or immediately throughout the exercise to keep away from harm, and to target the muscle properly.

 - 2nd: maintain your shoulder to be wrapped again .. because the point of interest on the muscle pai sips, and to keep away from injury on your shoulder, and preserve your respiration all through exercising.

 - third: htaml exercise from three-four agencies, 10-12 repetitions or several for every institution, and selected the ideal weight, and targeted that important to be a complete movement, and successfully and in each package or repetition is necessary to experience the strain on the muscle ..  neuromuscular communion.

 * preserve your respiration at some stage in exercise, and ingesting water between businesses could be very critical.
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Correct T-Bar Row Workout Tips

Correct T-Bar Row Workout Tips
maintain your spine is neutral role and your back is instantly .

- keep your shoulderblades are locked down and returned 

- make full ( rom ) range of movement .

- arms in placed successfully .

- your knees are not locked to save you harm

#share_knowledge 
#mention_your_friends
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Correct V-Bar Seated Cable Row Tips

Correct V-Bar Seated Cable Row Tips
preserve your spine is neutral and your returned is straight.

- keep your shoulders starting protracted and then retract them earlier than the pull.

- make complete ( rom ) variety of motion.

- fingers are located effectively now not too high and no longer concentrating returned.

- maintain your knees are not locked to prevent harm.
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الاثنين، 21 أكتوبر 2019

shoulders+triceps workout

shoulders+triceps workout

this exercising includes nine types of sports:


1- ball slams
- 3-four units ,8-10 reps

2- kettlelbell swings
- three-4 sets , eight-12 reps

3- seated dumbbell shoulders press
- 3-4 units , 10-12 reps

four- seated arnold press
- 3-four sets , eight-12 reps

five- dumbbell lateral raises
- three-four units , 10-12 reps

6- dumbbell rear delt raises
- three-four sets ,eight-10 reps

7- barbell mendacity triceps extension
- three-4 sets , 8-12 reps

8- seated dumbbell overhead triceps extension
- 3-four units , 10-12 reps

9- standing triceps press-down
- three-four sets , 10-15 reps

* relaxation : 30-90 seconds between sets and continually hold hydrated within the exercising.

- observe : this exercising for intermediate and advanced degree now not amateur stage.
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chest+biceps Worokut

chest+biceps Worokut

this workout consists of eight forms of sports :


1- chest bench press

- 4-5 sets , five-10 reps


2- chest incline press

- 3-4 units , 8-12 reps


three- dumbbell chest flys

- 3-4 units , 10-12 reps


four- chest cable flys

- three-4 sets , 10-12 reps


5- ball pushups

- 2-3 sets till failure


6- barbell biceps curls

- 3-four sets , 6-10 reps


7- dumbbell hammer curls

- 2-3 sets , 10-12 reps


8- biceps cable curls

- three-four sets , 10-20 reps


* relaxation : 30-ninety seconds among sets and constantly keep hydrated in the workout.


- word : this exercising for intermediate and advanced stage not beginner stage.

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