아이폰 14 폰테크에 대한 2개 리뷰

1. 

   5 중에서 3로 평가됨

   Jonnie – 2025년 03월 16일

   We’ve gone over the entire reasons why you should do it, however now we’re at crucial part.
   Make positive you employ right type so that you’re getting as a lot out of this exercise as possible.

   Verify out our energy requirements for Barbell Curl, Pendlay Row, Pull Ups,
   and more. Focus on preserving your elbows tucked in, it is easy to by accident allow them to rotate outwards.

   Don’t simply drop the barbell – actively information it again down slowly.
   The effectiveness of the Conjugate Technique could be attributed to the
   system’s capacity to deal with…
   The barbell upright row is likely certainly one of
   the best exercises to construct a stronger and bigger
   shoulder and upper again. Sturdy triceps are completely necessary in order to build a powerful bench press.
   Do Not simply focus all of your attention on growing your bicep’s brief and lengthy head; instead, spend
   a while growing your brachialis. Since it lies beneath the biceps, it could prop them
   up when well-developed, creating the attractive phantasm of bigger,
   wider-looking arms. Uncover the best workout routines you would do
   to target the brachialis and construct a higher bicep peak right here.

   Subsequently, past powerlifting, many athletes embody bench presses for the purposes
   of upper body improvement. However, if you are not competing as a powerlifter, you might profit from nearer grip bench press work instead of the extra broadly accepted extensive
   grip. If you notice your elbows flaring through the bench press you
   could benefit from adding close grip bench press into your
   weekly coaching so as to emphasize your triceps extra and de-emphasize your shoulders.
   A regular bench press grip takes advantage of how massive and strong your mid and
   decrease chest is, and it balances calls for between your chest, shoulders, and triceps, permitting you to lift more weight.
   As a end result, the close-grip bench press is often used as a lighter help carry that helps us
   acquire measurement in our entrance delts, higher chest, and shorter heads of our triceps.
   Whereas each the usual and narrow-grip bench presses are staples in enhancing higher body strength,
   incorporating incline and decline variations can also assist with complete
   muscular growth.
   Body Weight actions corresponding to inchworm with push up, wall slides, band pull aparts and front
   and side planks will have you prepared for the barbell. To maximize your shut grip bench press performance and restoration, choosing the
   proper dietary supplements can make a significant distinction.
   These expertly crafted products not solely improve your strength and endurance but additionally help muscle progress and repair,
   serving to you push through plateaus and achieve your fitness targets.

   You can depend every chest and delt pressing set at zero.5 sets
   for your triceps, too. For example, four sets of bench presses
   would depend as two sets on your triceps, even when your primary objective was coaching
   your pecs. In a large grip barbell curl, the hands are positioned wider than shoulder-width aside on the barbell, emphasizing the biceps’ brief head and brachialis.
   Shut grip barbell curls are one other of these barbell workouts for the
   biceps, and they’re the primary matter of this text.
   In our information, you’ll learn to perform the exercise optimally after which uncover the three advantages of narrow grip barbell
   curls. Particular exercises, often known as exercise variations, differ from the standard squat, bench
   press, or deadlift. Accessory workouts also can embrace special workout routines, such as the variety of barbell rows.

   As Quickly As the barbell has been locked out, we’ll keep our brace and posture whereas walking the
   barbell back into the rack. If you need to execute a front squat
   as strictly as possible, it will all boil right
   down to how well you probably can preserve a proper trunk brace and hold the thoracic
   spine in a neutral place. As we move via the concentric portion of the lift and lock the
   barbell out, we want to guarantee we keep the
   trunk brace and thoracic posture locked in. We wish
   to avoid losing posture through the concentric phase, contemplating this often results
   in the barbell either slipping down the athlete’s arms or being dropped to the floor.

   Most folks find it snug to grip the bar somewhere
   round shoulder-width apart, or barely wider. (MAINTAIN CONTROL AND RIGIDNESS WITH THE BAR.

   DO NOT JUST LET IT SIT ON YOUR CHEST) for 1-3 seconds (Number of
   seconds based on coaching program, periodization, and athlete readiness).
   His specialty is helping folks build muscle to enhance their strength
   and basic well being, with purchasers including faculty, professional,
   and Olympic athletes. However, so as to get the position of the barbell over your torso,
   verses your chest, you need to tuck your elbows
   in so it looks like they’re brushing up towards your
   sides as you progress the load up and down. A full extension is vital to maximizing
   triceps energy and making certain you’re engaging the muscle tissue by way
   of their complete vary. By retracting and squeezing your shoulder blades collectively on the flat bench, you not only shield your shoulders but
   in addition create a extra secure base to lift heavier weights safely.
   Here are the most typical Bench Press mistakes seen on this bench variation and how to keep away from them to ensure your bench
   press performance is each efficient and protected.
   The wide-grip barbell upright row is preferable to the common upright row because it prevents the elbows from going too excessive, stopping rotator cuff accidents.
   When done accurately, the bar upright row is an effective train for building
   higher again and shoulder muscular tissues. You can alter between standard and extensive
   grip bench press as you see match. For instance, one session you utilize standard,
   the subsequent you utilize wide grip. Actually, go gentle if you are new to the reverse grip barbell bench
   press. The primary good factor about shut grip preacher curls is that they’re an efficient way to promote muscle progress
   in your arms. The change in grip also means your biceps have to work more durable than they do in normal bicep curls, as fewer
   other muscles are acting as stabilizers.
   The barbell upright row isn’t inherently bad,
   however it does carry a higher danger of shoulder impingement, especially if performed with incorrect form or excessive weight.

   At All Times watch out when lifting heavy in the course of the upright row, particularly if you’re new to it.
   The shoulder joint is complicated and weak to improper form or extreme load damage.
   Following these points will assist you to maintain proper kind
   and technique during the barbell upright row, which will guarantee an efficient and
   secure workout.
   While the dearth pof a bar lets you choose a grip width, in reality this is fairly tough to implement and you’ll more than likely find yourself with one thing similar to the usual grip
   width barbell bench press. This exercise is almost identical to
   carry out, nevertheless when the bar strikes it’s
   going to only journey up and down on its fixed frame, eradicating the steadiness
   part. This makes the train simpler and therefore reduces stress on the muscle tissue, leading to less muscle growth.
   Sure, the CGBP is usually practiced within CrossFit, but it isn’t a basic CrossFit train.
   It also calls upon your pectoral muscles and anterior deltoids to join the celebration as secondary muscles, making it a complete upper-body resistance exercise.
   You’ll generally discover that Barbell Shrugs are a bit easier and you’ll probably be capable of add more weight,
   especially if utilizing an alternated grip. You can throw grip adjustments into your biceps workout within the
   following ways. Proceed pushing the dumbbells collectively for the whole set length.
   If you’ll have the ability to’t discover this bench, consider using a flat bench with rack instead.

   Be sure to add the Close-Grip Bench Press to your subsequent arm day and
   keep in mind you’ll find more “HOW TO” videos in the EXERCISE part of the net site.

   Whether you select the Barbell Close-Grip Bench Press,
   the Close-Grip Dumbbell Bench Press, or even variations like the Incline Close-Grip Bench Press, understanding and making use
   of the best approach is paramount. The whole motion pattern of the Close-Grip Bench Press, from the managed descent to the powerful push-up, ought to be easy
   and deliberate. Chopping your motion quick not only hampers muscle growth however also can foster bad habits that are
   onerous to interrupt. This retraction is crucial for stabilizing your shoulder joints and providing a strong foundation from which to press.

   In a daily flat bench press, your grip can be slightly wider than shoulder width.
   The bicep anatomy has two main jobs; flex the elbow
   and supinate the forearm. If you can find an train that trains each
   of these functions concurrently, then you’ve hit the muscle-building jackpot.
   To ensure we are properly braced, we need to
   take a deep breath to broaden the diaphragm and create as much intraabdominal strain as possible.

   Use it to focus on the upper chest, as it is proven to lively the higher head of the pec major very well.

   So, it is not going to be your main chest train, however an assistant/accessory carry.
   Conversely, if you have trouble benching due to shoulder pain, then you may discover
   the reverse grip is one of the simplest ways to bench press (i.e.
   if you probably can’t do commonplace or broad grip, see if reverse grip works!).
   As with any resistance exercise, you should use a weight that you could carry safely but which
   also challenges you.
   At Westside, we now have an amazing amount of experience
   producing a few of the strongest bench pressers on the planet.
   Regardless of whether or not you might have a bicep harm or not, close-grip pulldowns are massively efficient.

   As are chin-ups – one other Cavaliere advice – because of the compound nature
   of the movement using multiple muscle teams and sharing the load on other joints aside from
   the elbow. I was attempting to prevent my son from falling on the ice after he slipped, and the sudden grab to catch him resulted
   in a 99% tear of the distal biceps tendon off the bone.
   Up to that time, I had done lots of heavy barbell curls, chin-ups,
   waiter’s curls and drag curls to build the biceps that
   I have today,’ Cavaliere said. Cavaliere recommends the close-grip pulldown over anything as it actually works everything of the bicep muscle.
   That stated, there are circumstances the place it’s necessary so that you
   simply can sprinkle isolation actions into your arms programming.

   Additionally, by keeping your elbows braced towards your physique all through
   the entire length of the set, you naturally resist the urge to swing the load up with your shoulders.
   This helps to make sure that the tension stays squarely in your biceps, which maximizes the effectiveness of
   this isolation exercise. As Soon As an athlete has found out the method
   to carry the barbell, it is time to consider stance width.

   While we are ready to certainly perform a entrance squat with a
   large stance, we’ll most often execute entrance squats with
   a slightly extra slim stance than our typical competitors squat stance.

   The narrowing of the stance helps to extend the demand placed on the quadriceps and
   hip flexors. Sometimes, we’ll feature the entrance squat as a major and accent exercise.

   The traditional bench press and the broad grip bench press both involve
   a higher vary of movement and might allow for
   more muscle activation in the chest. The close grip
   place might place extra emphasis on the triceps, however could not
   fully interact the chest muscle tissue. The broad
   (overhand) grip barbell bench press is a grip that’s 1.5-2X
   the width of your shoulders. This variation maximally recruits the upper
   chest muscular tissues and reduces the range of motion which decreases the amount of labor it takes to lockout.

   Ideally, the close grip bench press ought to be executed with the correct
   technique, under good management. This permits for optimum activation of the triceps
   muscle and more muscle built. One drawback of the close
   grip bench press is that it puts more stress
   on the elbow joint. The nearer grip place causes the elbows to flare out more during the press, which might result in elbow pain and discomfort.
   This is very true for many who have already got elbow
   issues or those that are utilizing an extreme quantity of weight.
   Using a wider grip, corresponding to within the traditional bench press or
   the extensive grip bench press, can help alleviate a
   few of this stress on the elbows. The close-grip bench press is
   a bench press, so the primary focus shall be on the chest muscle
   tissue.
   Activating much less chest and putting the load on the triceps means you’ll carry much less weight.
   But if you’re looking to construct triceps and improve your lockout energy then that is good.

   Plus, as a outcome of the shoulder is more internally rotated and fewer externally rotated, you’ll take the
   onus off your shoulder joint. And the close grip press
   has nice carry over to the lockout portion of the overhead and
   commonplace bench press.
   We practice the triceps in a wide range of ways, with our most well-liked actions being close
   grip bench press, JM press, rolling dumbbell tricep extensions, and cable pressdowns using completely different attachments.
   We may also carry out excessive rep sets of extensions using light weights or bands to “burn out” the triceps in the path of the end of
   the accessory exercise. The barbell biceps curls are considered the king of biceps
   exercises, but you want selection to enhance measurement and avoid overuse accidents.
   Changing grip positions, physique positions, and vary of motion enhance arm energy
   and muscular growth. These 10 variations maintain your muscle tissue adapting
   and ensure peak flex attraction by hitting both the biceps’ quick and long heads
   and forearms.

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2. 

   5 중에서 3로 평가됨

   Shayne – 2025년 03월 24일

   “These muscle tissue are important for higher extremity motion and stability of the shoulder joint,” explains John Gallucci Jr.,
   bodily therapist and CEO of JAG Bodily Therapy. Building strength in any muscle group helps you armor your
   body to maneuver extra ably and effectively, and that very a lot contains your rhomboids.
   We have all the small print right here, including some rhomboid workouts that’ll make sure you always remember
   these infants again. Single-arm machine rows often allow a deeper pull, further partaking the focused muscle tissue.
   I love to do it with a neutral grip, and through my last few units, I actually have accomplished it with a single arm.

   Decrease the weights again to the beginning position and repeat for desired reps.
   This train is an ideal different for those trying to add variation to their shoulder routine.
   Bent over rear delt raises are an efficient approach to target many of the same muscles as chest supported rows without using any tools at all.
   Lat pulldowns are a great alternative to chest supported rows for targeting
   the same muscles. This exercise is carried out by sitting at a cable machine and gripping the bar with
   an overhand grip, barely wider than shoulder-width apart.
   With your elbows bent and tucked close to your sides, slowly convey the bar down until it
   reaches chin stage whereas squeezing your shoulder blades collectively.

   Knowing the means to do workout routines accurately is
   just a small part of the battle—it’s up to you to get to know your physique well sufficient to sculpt the physique
   you’ve at all times wanted. If they’re moving freely round during the movement, the possibilities of straining
   your shoulder sharply improve. You’re on the lookout for
   shoulder stability—and probably the most steady place for them is
   pushed again. Respiration is essential with the Seated Cable Pull to find a
   way to assist set up a strong, stable core always. Avoid these frequent errors to keep progressing and
   building strength and muscle.
   Additionally often identified as dead-stop rows, every rep of
   Pendlay rows starts and ends with the weight resting on the
   floor. This helps get rid of unwanted momentum and provides your decrease back and grip with
   a quick rest between reps so you must use extra weight. If you’re
   a beginner, you may have to work your method up to
   this amount. The main objective is to grasp your approach before growing the reps or weights, so begin with 2 units of 6 or 8 reps and attempt to fit it
   into your schedule twice per week before advancing over time.
   A wider grip shifts the main target a little extra
   to sure again muscular tissues greater than your arm muscle
   tissue.
   The two D-handles, as an example, permits for extra motion and range
   of movement. Nonetheless, you should be affected person while incorporating
   eccentric-focused coaching into your training.
   Stick to a rep tempo for a minimal of a few weeks to get the best outcomes.

   The dumbbell row is a unilateral (one-sided) rowing exercise, as opposed to the barbell
   row which is bilateral (two-sided). This
   usually permits for greater give consideration to the muscle tissue of every facet, however with the
   added price that you must perform twice as many sets.
   The standing single arm cable row works your lats, traps, rhomboids,
   and deltoid muscles. You’ll discover that you’ll
   most likely have the power to carry way LESS than with a seated cable row,
   and that’s since you don’t have the support of your legs against
   the footstands. As A Substitute, your legs are actually
   working, and your physique has much less resistance in opposition to the weight throughout a standing cable row.

   Flaring elbows will interact extra of the traps and upper back, often occurring
   when lifting too much weight. This article will element the muscle tissue
   worked by the cable row, the way to perform the movement with proper form, and a few of its major benefits.

   Relying on your height, you might have to tweak your angle of pull to focus in your higher again musculature.
   Taller people should pull the bar to the underside of
   their rib cage to bias their traps, rhomboids, and rear deltoids.
   Latissimus dorsi, popularly often identified as the lats, are the primary goal muscle of the seated cable row.

   The dumbbell lateral increase is a great complementary train to
   the seated underhand cable row. It focuses on the lateral head of the deltoid, whereas the seated
   underhand cable row works the medial and posterior deltoids.
   To carry out the dumbbell lateral increase, stand together with your toes
   shoulder-width apart and hold a dumbbell in each hand with a impartial grip.
   Keep your arms straight and lift the weights up to shoulder peak, focusing on contracting your lateral deltoid.

   Many skilled bodybuilders switch to machine-only exercises while prepping for a show to limit
   their odds of getting hurt whereas training.

   How you incorporate higher again and rhomboid exercises into your workout routine is actually as a lot as you.

   The best methodology for you’ll depend in your targets, how
   much time you have to train, and what tools you’ve.
   Pair the seated row with another again exercise, similar to a lat pulldown, and carry out them back-to-back with minimal rest in between. Draw the handle in toward any point between you navel and
   just below your sternum; I personally choose pulling
   to navel level, as is proven above.
   When performing low rows, you will want to maintain your
   core engaged and use proper type to keep away from harm.

   The low row exercise is an important strength-training
   move that could be carried out with quite a lot of
   gear, however it’s important to maintain proper type and avoid common mistakes.
   Use mild weights to begin off because it helps construct the muscle
   memory needed to carry out actions appropriately.

   Heaving the weight backwards and forwards, using one’s entire physique, is
   not the manner during which this kind of row is supposed to be
   done. As An Alternative, once the beginning position is assumed,
   there must be very little motion of the torso.
   For instance, you can try using a sandbag, kettlebells, single kettlebell, weight plate (gripping the edge) or health tube.

   It’s the standing machine excessive row and simply has you stand whereas performing
   the motion. Because you’re standing, you’ll pull the burden down a lot lower, likely to your stomach.
   The machine high row is exclusive as pulling at an angle can’t be
   duplicated with free weights.
   The main muscle targeted with the cable row is the latissimus dorsi.

   This muscle begins within the lower again and runs at an angle towards the higher again,
   where it ends under the shoulder blade. Any time you pull a bar, dumbbell, barbell or another weight towards your physique, you activate
   this muscle. This single-arm dumbbell row variation permits you to target each side independently,
   offering extra control during motion execution than two-handed variations like bent-over rows.
   Once you have pulled up absolutely pause briefly on the high before
   returning arm downwards once more in slow managed method; once finished
   with first set repetitions repeat identical course of for other
   facet.
   It’s all about focus and isolation to enhance your muscular improvement.
   Nevertheless, because you don’t have the pads to brace your self,
   you won’t be able to make use of as excessive of loads.
   Further, you’ll use your core muscle tissue to a a lot greater diploma
   to stabilize your physique. While not quite the same,
   a research examined pull up options and looked on the kneeling lat pulldown.
   Couple this with having a flat stomach, and touching the barbell to your stomach could be a very totally different ordeal than it is for a
   short-armed person with a thick torso. In barbell rows, you sometimes row the barbell toward your abdomen or low chest.
   If you have been to switch to an underhand grip, also
   identified as Yates rows, you transfer extra of the work to
   your biceps, away out of your higher again. The barbell row is also known as the
   bent-over row, which refers to the bent-over place you maintain throughout the train. A place for for
   many who believe that correct food regimen and intense training
   are all you have to build an incredible physique.
   Focus On NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA,
   and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more!
   All are welcome right here however this sub is intended for intermediate to advanced lifters, we ask that beginners utilize the weekly and daily discussion threads on your wants.

   Their major motion is elbow flexion, however additionally they perform shoulder flexion and wrist supination. The barbell row is
   a staple in most again exercises for a purpose — it works!
   Bodybuilding legends and Mr. Olympia champs like Ronnie Coleman,
   Dorian Yates, and Lee Haney relied on this
   exercise to build a thick, broad again. Of Us that spend most of their days hunched over
   a pc or smartphone end up with poor posture. Back exercises that work the higher posterior
   muscle tissue all through their full range of movement can help undo a few of
   this injury. The rhomboid muscles are a group of muscular tissues in your higher
   again, between your spine and shoulder blades.
   It is a variation of the traditional row that uses an underhand grip to target different muscle tissue.

   This exercise is great for individuals who have bother with their posture, as it promotes good alignment of the
   spine. Utilizing the cable machine can even allow
   for a variety of motion, making it a flexible train to add to your routine.
   Lat Pulldown is a good complementary train to the Seated
   Underhand Cable Row. Both workouts target the back muscles, however
   Lat Pulldown places more emphasis on the latissimus dorsi, or lats.
   By utilizing a wide grip, you can really isolate the lats and get
   an excellent pulldown.
   But if you’re just determining the method to perform a row, the standing cable row could be a nice
   choice. The standing cable row could be a actually great
   possibility for newbies to the exercise world as a result of the exercise itself is designed for lighter weight.

   There are a nice deal of benefits to adding the standing cable row in to your
   exercise routine.
   Lastly, the Yates row (named after bodybuilder Dorian Yates) is
   a barbell row with an underhand (supinated) grip. The
   commonest reason for swinging in the barbell row is that you’re using an extreme amount of weight.

   Strive decreasing the weight and performing the row with a more
   strict type. If your function of doing the barbell row is to work those
   upper back muscular tissues, you must keep away from swinging the barbell up.

   Usually, a narrower grip will allow for a longer vary of
   movement but additionally a tougher prime of the movement (where the barbell meets your
   abdomen).
   You want to avoid excessive swinging and as a substitute focus on the muscle connection. Jeff
   Cavaliere is a Bodily Therapist, Power Coach and creator of the ATHLEAN-X Training Packages and ATHLEAN-Rx
   Supplements. His programs produce “next level” achievements in muscle measurement, strength
   and performance for skilled athletes and anyone seeking to construct
   a muscular athletic physique. Absolutely, Seated Cable Rows are some of the efficient workouts for building a powerful, well-developed back.
   Control the motion to take care of weight under tension on the
   muscles all through the train. Weight trainers ought to prioritize
   lower weight with quality reps as an alternative of merely lifting
   heavier weights.
   Moreover, low row exercises can even help to strengthen and stabilize
   the core muscle tissue. To construct the ultimate back, you need a steadiness of vertical and
   horizontal pulling exercises. Like reverse grip rows, reverse grip pulldowns
   put your biceps in a stronger-than-usual position,
   so you must discover you can raise extra weight or do extra reps than with the overhand version.
   This exercise helps with shoulder extension and
   exterior rotation, making it useful for total shoulder stability and energy.
   Proper vary of movement might also forestall stubborn accidents and improve overall muscle density.
   Ditch your ego and decide for gentle weight, slowly increase within the weight plate numbers.
   Maintaining good form with abs engaged is crucial for a secure and efficient workout.
   All The Time maintain your chest up, shoulders back, and maintain a neutral place.
   Pull your shoulder blades back and collectively without bending your elbows.

   References:

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