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Incline Dumbbell Bench Press
Lie on your back on an incline bench set between 15 and 30 degrees, and hold a pair of dumbbells above your shoulders with your arms straight. Lower the dumbbells to the sides of your chest. Pause, and then push them back up. Do 10 reps and rest for 20 seconds. Decrease the weight of the dumbbells by 20 to 30 percent and perform 10 more reps.
Elevated Plyometric Pushup
Assume a pushup position with your hands on a bench. (The higher the bench, the easier the exercise.) Your body should form a straight line from ankles to head. Bend your elbows and lower your body until your chest nearly touches the bench. Then push up with enough force so your hands leave the bench. Land with your hands on the bench and repeat. Do 5 to 10 reps.
Pullup
Hang at arm's length from a chinup bar using an overhand grip that's slightly beyond shoulder width. Squeeze your shoulder blades together and pull your chest to the bar. Pause, and then return to the starting position. Do 5 to 10 reps.
Towel-Grip Inverted Row
Secure a bar in a power rack at about waist height. Drape two towels over the middle of the bar so they're slightly beyond shoulder width. Grab the ends and hang from them with your knees bent, your feet flat on the floor, and your body straight from knees to head. Pull your chest toward the bar. Pause, and then slowly return to the starting position. Do 10 reps.
Supported Single-Arm Dumbbell Row
Hold a dumbbell in your right hand, place your left hand on a bench in front of you, and assume a staggered stance, left foot forward. Hold your elbow in as you row the wight to the side of your torso. Do 10 reps, switch arms and leg positions, and repeat the movement.
Dumbbell Triceps Kickback
Grab a pair of dumbbells, bend your knees and lean forward so your torso is nearly parallel to the floor. Tuck your upper arms next to your sides, bend your elbows, and hold your forearms about parallel to the floor, palms facing up. Simultaneously extend your arms straight back and rotate the weight so your palms end up facing each other. Return to the starting position. Do 15 reps.
Dumbbell Hammer Curl and Press
Standing with your feet shoulder-width apart, hold a pair of dumbbells at arm's length by your sides, palms facing each other. Without moving your upper arms, curl the weights to your shoulders, and then press them overhead until your arms are straight. Reverse the move to return to the starting position. Do 10 reps.

Friday, June 2, 2017
5 Reasons Not To Use Lifting Gloves
1)Gloves make the exercises even harder. The thicker the bar, the harder to grip it. Try to train with a ”fat” bar and you will understand what I’m talking about. Those lifting gloves adds a lot of thickness to bar. To illustrate everything more – try gluing your hands to bar and do some exercises where you need to pull weight bar downwards.
2)They are not even safe! In some exercises where weight is above your head (bench or military press, for example) you need to grip the bar very hard, but thicker bar is harder to grip, gloves adds some more thickness to bar – do we need that? No. Give those gloves to your grandma – surely she will need them for some garden work!
3)Lifting gloves prevent proper technique. The bar must be as close to your wrist as possible, and guess what – gloves prevent that! Then closer the bar to your wrist then more force is applied to it! What do we really want? Sweaty hands in gloves or power and technique?
4)Lifting gloves can cause eczema. Heavy sweating can cause eczema in your fingers.
5) Lifting gloves are not allowed on competitions. Don’t say to yourself ”I’m not a powerlifter anyway…” If you aren’t a cook that doesn’t mean that you can’t make food for yourself! Build proper habits from the beginning and you won’t have to worry about anything after.
Ask yourself one question ”Why am I using lifting gloves?” Be patient, you will grow stronger every workout! Your hands are sweaty? Use chalk… have you seen any lifter in Olympics using gloves? They use chalk. Think of it. PLUS lifting gloves cost money – better invest that money in some food or supplements.
What is your opinion about lifting gloves?
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