Сколько реально нужно поднимать на плечелучевую, чтобы на равных бороться с чемпионами? Ответ в третьей серии проекта «Цирк или реальная сила».
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«Железный рейтинг» представляет уникальный образовательный проект «Спортивный класс — путь к славе» ironrating.ru/sportclass www.instagram.com/ironrating.sportclass/
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#Армрестлинг #ОлегСакович #ДзамболатЦориев
Konrad odwiedził vice mistrza świata — Mateusza Kieliszkowskiego, który udzielił mu kilka rad i wskazówek w przygotowaniach do Arnolda.
Zgarnij 10% rabatu w sklepie www.centrumodzywek.net wpisując kod: YOUTUBE
А ты знал, что за первым приземлением Мрии в Варшаве наблюдали онлайн более 80 000 человек? Взлет и посадка этого фееричного гиганта всегда привлекает внимание многих людей в любом аэропорту мира, который он посещает. Не менее эффектно смотрится и взлет таких громадин, как Airbus Beluga XL и Boeing 747 Dreamlifter. Итак, полетели!
Александр Шлеменко смотрит бой Магомеда Исмаилова против Ивана Штыркова и не стесняется в выражениях.
00:00 Опять Шлеменко!
00:38 Слова Шлеменко до боя: очень жесткий прогноз для Штыркова
02:35 Первый раунд. Про глупейшую затею Штыркова и усталость Маги
03:57 «Мага прыгает, скачет. У него нет нокаутирующего удара»
04:19 «Они уже оба еле дышат»
06:18 Второй раунд. «Ваня очень предсказуемый. Не работает то, чему он учился в Дагестане»
07:30 Ваня не бьет, а толкает
08:40 Емельяненко просто валялся, поэтому его было легко добивать. А Штырков поднимается из партера
10:03 Третий раунд.
10:49 У Маги нет жесткого удара в стойке. Но если ты упал и не поднимаешься — он тебя добьет, как Василевского и Емельяненко
11:59 «Я Магу сильно переоценил»
12:44 «Бой года? Два парня устали, еле дышали и с языками на плече махались, толкая друг друга в стену»
13:17 Для Штыркова это хороший бой. Но он так бил, как будто штангу толкал
14:21 С кем драться Магомеду Исмаилову, если не со Шлеменко?
15:39 «Для ACA наш бой с Магомедом неинтересен. Хочу посмотреть, кто им будет интересен как соперник для Маги»
16:17 О том, почему у Маги был язык на плече
17:32 Грустно вспоминаем, что случилось ровно год назад. «Скоро люди узнают, чем я занимался между интервью»
Бой Магомед Исмаилов — Иван Штырков прошел на турнире ACA 115. Победу одержал Магомед Исмаилов (единогласное решение судей).
Магомед Исмаилов, 34 года. Статистика в ММА: 17 побед, 2 поражения, 1 ничья.
Иван Штырков, 32 года. Статистика в ММА: 17 побед, 2 поражения, 1 ничья.
Александр Шлеменко, 36 лет. Статистика в ММА: 59 побед, 13 поражений, 1 бой признан несостоявшимся.
Having lats that don’t respond to normal training and resist growth is actually pretty common. The reason for this however is pretty straight forward and not so difficult to fix. In this video, I show you the most common reason for lats that won’t get wider or bigger and give you ways to fix that with one simple exercise. In fact, this is one back exercise that you are likely doing in every back workout you do already.
The one armed row showcases exactly why you probably aren’t getting your lats to respond. Most of the time, we perform this back exercise incorrectly which leads to more back thickness being developed and less back width. In search of the added width, we seek out other exercises that spread our arms out over our heads (as in pullups) but still don’t get the results we are looking for. That is because the solution was not what exercise you did but how you did the ones you were doing.
With the one armed row, you need to do two very important things if you want to maximally affect the lats. First, you must keep your upper arm tight to your body as you pull through each rep. Your elbow must stay tucked to your side in an adducted position. This is not the most comfortable thing to do however, as you are likely to feel an intense contraction if you aren’t used to performing your reps this way.
But that is just the beginning. In fact, beyond just the position of the elbow in relation to the torso you also must limit that amount that the elbow bends if you want to force more lat spread. The tendency is to let the elbow bend a lot as you pull but this is because you are recruiting extra help from the biceps to help you lift the weight up. Good for your biceps but bad for your lat recruitment.
Back to the position of the elbow, realize that as it tracks away from your body almost perpendicular to the torso you are shifting the majority of the work to the traps, rear delts and rhomboids. Again, this is not a bad thing if you are trying to build more back density and thickness. When looking for back width however and that elusive V Taper, you are going to get it from training the lats and to do this the elbow must stay tight to your side.
The move you are trying to accomplish is very similar to the straight armed pushdown. This move allows you to get your elbows tight to your sides while getting the upper arm to pass behind your body into extension. You should feel as if you are mimicking the same motion as you pull with an arc and limit elbow flexion on the row variation I show you here.
For more advanced tips to help you get those stubborn muscles to grow, head to athleanx.com and get the TNT series workouts. Each one of these programs is designed to help you to kick start the growth you are seeing in your must stubborn muscles groups. The best part is that each of them integrates directly with the ATHLEAN-X Training System as well.
For more videos on how to get wider lats and back workouts for a wider back, be sure to subscribe to our channel here on youtube at youtube.com/user/jdcav24
There are so many exercises you can do in your workouts but these 5 in particular are ones you are going to want to swap out right away. In this video, I’m going to show you the five most popular exercises that deserve to be replaced with alternatives that are not just more effective but safer in the process.
The first of these exercises is the lat pulldown. While this is a great exercise for building the lats it just isn’t the most functional or powerful movement you can do if you want to train like an athlete. The same can be said for the king of the bodyweight exercises, the pullup. The pullup has your body suspended off the bar hanging freely. There is no grounding of the feet and therefore no power transfer up the kinetic chain. With the one arm cable pulldown however, all is improved. You are not only standing up but you’re letting the abs and lats work together as they prefer to while getting a much better stretch on the lat muscles on every rep.
Next up is the seated dumbbell shoulder press. Once again, you lose a big amount of athleticism the second you sit on the bench to perform this exercise. Beyond that, you are driving your back into the pad and disrupting the normal scapular rotation that should occur when you lift your arm above your head. The easy swap here is to perform this exercise standing. Even better, clean the dumbbells off the floor at the start of every set for an even more functional exercise without compromising the growth of your shoulders.
Next is the back squat. In no way is the back squat a bad exercise. The problem with it however is that it can hide a lot of mobility and flexibility restrictions that could make performing it long term an unwise idea. Instead, if you swap to the front squat you will see very quickly what areas and restrictions you have that need to be fixed. Maybe your thoracic extension is limited. Maybe your ankles lack mobility. Whatever the issue you will want to reveal it with the front squat and then fix it before returning to back squatting.
Next is the upright row. This is a flat out terrible exercise for your shoulders. While some may like the benefits it provides the delts in terms of growth there is no debating the punishment it places on your shoulder joint over time. There is a quick and easy fix however and that is to swap it out with the dumbbell high pull exercise shown in this video. The act of externally rotating the shoulder rather than internally rotating it is enough to turn this exercise from bad to good quickly.
The dumbbell fly is another potential long term shoulder killer by artificially stressing the anterior shoulder capsule under an insecure load. On top of that, it’s again a non functional pressing exercise since it removes a good deal of the cooperation from the rest of your body by having you lay down on a bench. Stand up and perform the 3D crossover instead. You will still get the horizontal adduction of the arm that the fly is known for while protecting the shoulder joint and getting muscles to work together that prefer to in the first place.
The concentration curl is an added bonus. Once again, training your biceps is always going to involve some version of a curl. That is what your elbow joint does. That said, this is the worst one you can do. There is absolutely no functional carryover at all. Stand up and curl those dumbbells together at the same time. This will require the entire core to work harder than if you were to curl one dumbbell at a time.
These 5 exercise swaps are just the beginning of what it means to train like an athlete. If you want a complete program to get you training, and gaining, like an athlete right away then head to athleanx.com and get the ATHLEAN-X Training System. I
For more videos on the 5 worst exercises that you need to stop doing as well as the best exercises for building muscle be sure to subscribe to our channel here on youtube at youtube.com/user/jdcav24
One armed dumbell rows are one of the most commonly performed exercises in the gym. Given their minimal equipment requirement of just a single dumbbell and an optional bench, they are actually a great exercise for home workouts too since you can do them with your hand supported on a piece of furniture. The problem is, the one armed dumbbell row is also one of the most abused and misperformed exercises which can quickly ruin your back up and down your spine if you don’t fix how you’re doing them. In this video, I’m going to show you how to perform a dumbbell row safely so you can build your muscles without wrecking your back.
The problem with the one armed row starts with the position of your feet during the exercise. If you let your feet get too close to your arm planted on the bench you will be forced to row too high which will take the focus of the exercise away from your lats. Instead, you will build up your upper back with the dumbbell row far more than your lats and lose out on the benefits of the exercise for building a bigger wider back.
To fix this, take a step back with your foot that stays on the ground and slide the knee that is on the bench further back on it. Then, reach forward more with your hand that is supported by the bench. Not only will this help you to put the lat more on stretch and get it involved in the movement more but it will help you to start fixing the second and much more serious problem we commonly see and that is the bad positioning of the thoracic spine.
When you row, either with a dumbbell or standing with a barbell for that matter, you must be able to stick your chest out and get into thoracic extension. If you cannot, then by virtue of the fact that your spine is one continuous unit, will find that your lumbar spine has a harder time getting into the proper position which can leave you at risk for a lower back strain.
The two tips you want to visualize to ensure that you can get your back into the right alignment to perform the row is first you want to raise your butt up towards the ceiling. The second is that you want to stick your chest out as far as you can. If you can do both of these then you will not only get more from the exercise but you will be doing it as it was intended. If you cannot get into this position not all hope is lost. You can actually do the mobility drill I show you here as well as foam roll the thoracic spine prior to your back workout.
The one armed row is not a bad exercise. It just happens to be one of the most common exercises that is performed in the wrong way quite often. If you are knowingly doing this wrong then it will be easy for you to fix this after just watching the correct form. If you are struggling to do it right I would advise you to use the mobility techniques a few times to allow your mobility to improve enough to do the exercise more safely.
In the meantime, if you are looking for a complete training program that will not only train you to make the best muscle gains and fat losses than at any other point in your training without compromising your joints in the process, head to athleanx.com and get one of our ATHLEAN-X Training Programs.
For more videos on how to do bench dips, how to bench press and how to build muscle without ruining your joints, be sure to subscribe to our channel here on youtube at youtube.com/user/jdcav24