Watch my face turn red with this mad routine 😳 My hamstrings and glutes are showing signs of development 😁 and soon I'll be able to catwalk down the beach in my bikini 👙!! Regrann from @nickhedayatpour22 - A great way to overload the eccentric (lowering down) portion of this exercise to give your posterior chain a HARD time.
This exercise helps with building acceleration for example 0-10m in sprinting or skating sports as well as bulletproofing the back to withstand high loads such as the catch position of the Olympic lifts.
@germaineyeap killing it here.
#strengthtraining#FitMalaysia#learnmoretoearnmore#lowbackstrength#kualalumpur - #regrann
Got my results and now I know which areas to improve on 😁Strength training forms an essential part to better my performance in martial arts and avoid injuries.
Regrann from @nickhedayatpour22 - If you are not assessing, you are guessing. Worlds' top performers always assess to find out what they need to work on. So why shouldn't you?
DM me to find out about the details of this assessment.
#assessment#strengthtraining#fiximbalances#brainchemistry#nutrition - #regrann
1. Seated Goodmorning with Vipr
This exercise strengthens the lower back in the bottom portion of the strength curve. The most amount of tension is when the torso and legs are at about 90'.
I'm holding a Vipr in front of me as opposed to a barbell to reduce the stress on my shoulder.
Back should stay straight throughout the movement. It's best to perform with a slow tempo to avoid rounding the back.
This is a great exercise to overcome inertia so getting out of a lockdown in BJJ or skating athletes or sprinters accelerating out of a dead start can benefit from this exercise.
2. Hamstring Drop
Attempting to make a straight line from the knee through the hips and the shoulders, slowly lower the body until knees are straight. This is a great work out for the hamstrings and helps the legs, knees, back and hips function properly.
Strong hamstrings help increase the speed of runners, cyclists, swimmers and others who participate in high-speed sports.
Credit to @nickhedayatpour22 for the training and knowledge.
Credit to from @nickhedayatpour22 - Skull Crushers give you elbow pain? Then try this variation.
- it reduces the tension on the elbow joint as the elbows do not need to put on the break and reverse into the concentric (lifting) portion.
- The long head of the Triceps (and lats) are stretched more this way which means they'll do most of the concentric work when Dumbbells go behind your head.🤘(instead of your elbow joint in a traditional skull crusher)
-start by bending the elbows and lower the DBs above your head simultaneously until you get about 180' shoulder flexion. (Upper arm almost parallel to the floor)
-on the way up, initiate from the shoulder and start to straighten your elbow into a full lock-out. -----------------------------
You can do this exercise with chains since Triceps have an ascending strength curve which means they are strongest at the top and chains help to match that.
@germaineyeap building guns. 💪
#strengthtraining#fitnesseducation#elbowhealth#jointmechanics#fitmalaysia#theplaygroundkl#theplaygroundfit#personaltrainingmalaysia#triceps#skullcrushers#kualalumpur - #regrann