![]() Perform all reps on the same side before switching sides. Slowly lower yourself toward the floor by bending your weight-bearing knee and sitting back at your hips until you lightly tap your back knee on the pad, weight stack, or step. Your hands are outstretched in front of you as counterbalance. Stand on your left leg and lift the right foot off the floor with the knee bent and slightly behind your left leg. Alternately, use a small stack of weight plates with a mat on top, or a workout step. Stand in front of a pad that’s 2 to 3 inches thick. So with this upgrade it’s less awkward to maintain the upright torso position and potentially safer on the lower back. Combine that with keeping your torso upright and you’ve got the high likelihood that you’ll cap out of your available hip extension range of motion and be forced to have to overextend your lower-back in order to maintain an upright torso. And that hip extension range is steadily increased each time you lower your body down. The higher the surface you put your foot on, the greater the hip extension. Placing your back foot on a surface that’s around mid-shin height prevents the possibility of overextending your lower-back and placing unwanted stress in that area. Place your back foot on a surface that’s around mid-shin height, which for most people requires a shorter platform than a weight bench. This upgrade, however, applies to performing them with an upright torso. You can do the Bulgarian split squat while leaning your torso forward at about a 45-degree angle, which emphasizes the glutes and hamstrings, or while keeping your torso upright, which emphasizes the quads. Then drive your heel into the ground and push off with the leading leg to raise your body back to the start. Allow the knee of the trailing leg to lightly touch the floor. Lower your body toward the floor by bending the leading leg. So go ahead and increase the ROM for comprehensive shoulder training. So don’t fool yourself into thinking that front or side shoulder raises are miraculously going to spare your traps from any activity. The truth is, just about any upper body exercise, from seated rows to biceps curls, elicits low to moderate activity in the upper traps. They don’t raise their arms above shoulder level or even slightly below shoulder-level, yet many of these same people do shrugs, upright rows, and other trap exercises. When most lifters are doing shoulder raises, they try to minimize involvement of the upper traps. Stopping when your arms are parallel to the floor is like stopping a biceps curl when your forearm is parallel to the floor. ![]() This is important because strength and muscle gains are specific to the ranges of motion you train in.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |