Vital Alpha Testo Exercise №4 Vertical draft of the barbell to the chest with a wide grip Why should you do this? “Vertical rod pull to the chest can be a great way to pump up the deltas if you do this exercise correctly,” says Justin Grinnell , powerlifter and co-owner of State of Fitness in East Lansing, Michigan. As you know, deltas are a special group of muscles that are almost impossible to isolate. They strain when performing most exercises for the upper body, therefore, with insufficient training of the deltas, it is not recommended to perform a large number of “upper” exercises. As Justin Grinnell notes , vertical thrust with a wide grip allows you to effectively pump up the deltas - much more successfully than a narrow grip, but you need to perform the exercise correctly and accurately. How to complete this exercise? Stand straight with your barbell in front of you at hips. In this case, the arms should be fully extended, that is, the grip is much larger than the width of the shoulders. Legs should be slightly bent at the knees. Lift the barbell along the body, bending your elbows until it reaches chest level. In the process of lifting the bar, keep your back straight and do not raise your shoulders - leave them lowered in order to maintain tension in the deltas and, therefore, pump them up. Hold the bar for a few seconds in the upper position, then lower and start its lifting again. “The squat that the athlete holds over his head is definitely not an exercise to skip,” says Brian Strump, owner of Premier Health & amp; RehabSolutions and CrossFit Steele Creek in Charlotte, North Carolina. As Brian notes, upper squats combine functional strength, flexibility, effective muscle building and maintaining a stable shoulder line. Exercise involves so many muscle groups that it immediately causes a hormonal "response" in the body, forcing it to build muscle and burn fat. How to complete this exercise? Take a relatively lightweight Olympic barbell, set its bar on the racks in the same way as before doing traditional squats. Take the bar with a wide grip, sit under it, and then take the bar, applying load to the trapezoid. Take a step back and in one effort squeeze the barbell on completely straight arms. Keep your head straight, align your back and chest, put your feet shoulder width apart. Keep the bar not directly above your head, but a little further. From this position, slowly sit down as if you are sitting on a chair until your hips are parallel to the floor.
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