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Secret
Training Tips #1-10 - Exercise Tips and Tricks For Your Favorite Exercises
- Part I
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The following information is a supplement to the article entitled "Secret Training Tips #1-10 - Exercise Tips and Tricks For Your Favorite Exercises - Part I" found in Issue #34 of BetterU News. This page demonstrates the training techniques described in the article.
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| These pictures demonstrate the bar rebounding technique that you can use to reduce the body's tendency to decelerate the limbs as you come to the top of the exercise. The first picture is the start position, kneeling on the bench in front of the bar. Now fall forward, catching yourself on the bar. Don't pause but explode upwards back into the start position. |  |
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| This shows the body position for the pulldown and chin-up exercises. Note how you should be leaning slightly back and puffing the chest out to meet the bar. If you stay vertical, your biceps will get more of the work. This important for activating the lats. | |
| Note the position of the hands on the bar - around shoulder-width or a little inside shoulder-width. This forces the forearms to supinate as you curling, increasing the effect on the biceps. If you ploace your hands on the inside, smooth part of an Olympic bar, you should be just fine. |  |
| Through the entire movement, keep the dumbells tilted down and in, like you're pouring water on your head. This keeps the tension on. |  |
This movement is so subtle that it is not possible to demonstrate with pictures. Go by feel on this one.
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| Holding the weighted dip belt around your waist effectively increases your bodyweight, allowing you to use far more weight on the pushdown exercise without breaking your form. The more weight you hang from yourself, the more weight you'll be able to handle on the pushdown. | |
Self-explanatory. Wear solid work boots, court shoes, or go barefoot (be careful!).
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| As you crunch up, push against the wall hard with your feet. This increases the tension on the abs. | |
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| Note the position of the body as well as how the arm is set up on the leg. The elbow should be in the inner thigh, just below the hip bone. Your free arm should be braced on the bicep of the working arm. Your forearm is angled down about 45 degrees. | |
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| To hit the inner hamstrings, the toes are pointed in as you do the movement. | |
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| To hit the outer hamstrings, the toes are pointed out. | |
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