Barbell wrist curl exercise

The most basic and important thing you need in your training development is a great desire to become better.

Apart from this in fact nothing else is needed.

After all, if there is a desire, then there will be a place for training one of The best exercise you can use to improve your grip and build your forearms wrist curl is the barbell wrist curl or the wrist curl bar .

Seated Barbell Wrist Curl Instructions

that barbell wrist curls exercise across a bench are probably the best overall forearm exercise there is Typically sets and reps for Frank second time 100 are 5 or 7 sets of 10 to 25 reps.

For doing the exercice of BARBELL WRIST CURL you should to Sit at the end of a flat bench with your legs in front of you and feet flat on the floor, hip-width apart.

While holding a barbell with a shoulder-width, underhand grip, rest your forearms on the tops of your thighs so that your wrists and hands hang off your knees.

Extend your wrists so that your hands hang down from your wrists at about a 90-degree angle.

The bar should be supported with just your fingers.

Curl the weight up, starting with your fingers and then your wrists, until your wrists are flexed and your hands are as much past parallel with the floor as possible.

Hold this position for a second while forcefully contracting your forearm muscles, then slowly return the bar back to the start in the reverse manner.

Wrist curls are a high-repetition exercise, so aim for 15 to 20 repetitions per set.

This one really burns, but that’s what you want. Four or 5 sets of 15 to 20 reps twice a week should improve your wrist strength and forearms greatly.

Tips :

you will feel uncomfortable. Only with this approach everything will be fine.

Barbell wrist curl exercise

By Doheib Tuesday 7 September 2021

Gironda dips

How do Execution Gironda dips

Gironda Vince had unorthodox training methods. The bench press was for him an uninteresting exercise of musculation, which gives unsightly breasts in the shape of breasts of woman; not wide and flat like a gladiator's breastplate.

For this, he had his students do dips in a very special way, the famous "Gironda dips", in order to obtain pecs with a classic shape.

Gironda Dips Properties

Main Muscle: Chest

Secondary Muscles: Triceps, Shoulders

Equipment: Body

Exercise Type: Compound

Force: Push

Position In Exercice Of Gironda dips

With your arms almost locked,hold your body above the bars.

Execution Of Gironda dips

The Sir Gironda said :

Use a wide parallel bars set up which permits you to have a spacing of 33 wide. Remember that the elbows must be wide and straight out from the shoulders. The head is down chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can.

And Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Also He said that they are many type of doing dips

First Wide Parallel Dips:

Wide grip parallel dips produces a sharp line under pees such as no other exercise in the can produce. Round upper back, chin on chest, elbows painted straight out to the sides (never even slightly back) Feet together, toes pointed down and under face.

Second Parallel Dips:

This pec exercise is done on a 32 wide parallel dip. The form is as follows. This exercise is done with the body in a crescent position, head down looking at feet, back is rounded, chest concave and elbows at right angles to body. The first part of the dip (low position) is the most important part of the exercise. Pushing from a hanging position between the bars up to the first 12" is very isolated pec. In fact if you can't do a full rep this part of the dip is all you need to do. 3 sets of 12 reps on this exercise.

Third nude pec dips

Use a parallel bar 33 wide and remember this above everything else -- elbows must be wide and straight out from the shoulders.

The head is down, chin on chest and the back rounded forward. The feet are under the face or slightly in front. Dip as far down as possible and return as high as you can. Never change this position as this isolates the pectoral muscle and does not bring the triceps into play as in the elbows back style.

Finally V Bar 1/2 Dips

32 wide grip facing V end of dip bars. Back rounded, chin on chest and toes pointed to floor. Press out from low position to lateral position (upper arms) horizontal to floor and back down. (Use weight belt around waist for added weight!.

Tips & Safety

- If you don’t have enough strength to perform this exercise, ask a spotter to hold your legs or use a dip assist machine.

- By using a weight belt, you can increase the difficulty.

Variations

- Dips can be done as either a triceps or a chest exercise. The more you lean forward while

performing the exercise, the more your chest will be involved.

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Gironda dips

By Doheib Monday 30 August 2021

The Technique Of Pull-up

Second :When you perform any pull-ups (or pull-up variants), the shorter the distance your body must move to the bar, the easier the exercise will be.

As I have spoken countless times, in order to do perfect and efficient pull-ups, your entire body needs to function as a synchronous unit like When many people perform pull-ups, instead of moving towards the bar on a more vertical trajectory shorter and more efficient, your body moves toward the bar in a longer and completely inefficient arc.

This faulty shape will greatly hamper your ability to perform any pull-up variant. Poor pelvic and lumbar stability, inability to control scapula movement, and poor technique may be the reason why many people do not have the best path. My program will help correct

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By Doheib Friday 27 August 2021

The 7 Benifits of Pull-up is :

Improve your pull-up technique
Improve upper body strength
Improve shoulder blade and shoulder control flexibility
Improve your grip strength
Improve upper body muscle hypertrophy
Improve front core strength and lumbar pelvic stability. This includes gluteus maximus
Improves the strength of your lower limbs (hypertrophy to some extent)

how To do thecnique of Pull-Up:

So first Before you start each pull-up, support your center (imagine that you are going to be punched in the stomach, or utilize whatever signal works for you), tenderly fold your ribcage down towards your hips (close the space in your midriff), and crush your glutes.

This will settle your pelvis and spine and will permit you to zero in on your chest area.

Consider your body a chain. Your center muscles (regardless of your muscles from your appendages) are what connect your upper and lower body.

On the off chance that a connection in the chain is frail or broken, your capacity to perform pull-ups (and most different activities) will be fundamentally compromised.

Solid center muscles, including your glutes, can represent the moment of truth your capacity to perform pull-ups.

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By Doheib Friday 27 August 2021

The pull-up

Pull-ups are one of the worst, most powerful, and most beneficial exercises you can do.

This multi-functional compound self-weight exercise can be performed times anytime, anywhere, because it only requires one barbell, and it can master different shifts.

The beauty of pull-ups is that can back out and come in.

No matter where you are, can meet your current fitness level, technical ability, and experience.

The pull-up is one of the most interesting exercises you can do, it produces feelings of empowerment.

This is what wellness ought to be about!