By Brett Stewart
ARE you prepared FOR the last word energy problem?
Follow the 7-week application during this e-book and you’ll hugely elevate your energy, muscle tone and total health to such an severe that you’ll have the ability to do 10, 20 or perhaps an grand 50 consecutive pull-ups!
Offering numerous field-tested, daily plans, this ebook has whatever for everybody: from newbies embarking on a brand new exercise routine routine to athletes trying to extend their strength-training options.
Packed with transparent charts and important photographs, 7 Weeks to 50 Pull-Ups tells you every thing you must find out about the final word strength-building workout and includes:
• directions on how one can do an ideal pull-up
• Easy-to-follow innovative education programs
• difficult pull-up variations
Read Online or Download 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups PDF
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Additional resources for 7 Weeks to 50 Pull-Ups: Strengthen and Sculpt Your Arms, Shoulders, Back, and Abs by Training to Do 50 Consecutive Pull-Ups
Sample text
3 Raise your right knee to your chest while pulling your navel toward your spine. Hold the position at the top. Best for • rectus abdominis • rectus femoris • tensor fasciae latae • gluteus maximus • transversus abdominis • obliquus internus 4 As you continue to pull your navel toward your spine, lower your right leg onto the floor while controlling any movement in your hips. 5 Alternate legs to complete the full movement. Repeat six to eight times. core stability • 35 Do It Right Quick Guide biceps femoris Target • Lower abdominals Look For • Your navel to be pulled in toward your spine throughout the exercise.
Core stability • 37 Modification Easier: Roll down to a plank position on your elbows, rather than on your hands. Supporting your torso with your forearms and maintaining the plank position, dip up and down three times. trapezius pectoralis minor* pectoralis major coracobrachialis* rectus abdominis transversus abdominis* quadratus lumborum* obliquus internus* latissimus dorsi rhomboideus gluteus maximus vastus lateralis teres major deltoideus rectus femoris gastrocnemius soleus tensor fasciae latae triceps brachii biceps brachii peroneus tibialis anterior brachialis Best for • pectoralis major • pectoralis minor • rectus abdominis • coracobrachialis • biceps brachii • triceps brachii • deltoideus • vastus lateralis serratus anterior • transversus abdominis • obliquus externus • rectus femoris • tibialis anterior • brachialis • serratus anterior • trapezius flexor digitorum annotation key Bold text indicates active muscles Gray text indicates stabilizing muscles * indicates deep muscles 38 • Core training Anatomy C or e stability spine twist 1 Sit on the floor, with your back straight.
2 Raise your left leg toward your chest by bending your left knee. Grasp your toes with your left hand. Rest your right hand on your right hip. 3 Extend your left leg, straightening it while pulling your foot inward as your extended leg moves to come in line with your torso. 4 Gaze at a single spot on the floor about a body’s length in front of you. Flex your foot so that your toes curl back toward you. Hold for five seconds. 5 Lower your foot to the floor, and repeat five times on each side. Best for • rectus femoris • vastus lateralis • vastus medialis • pronator teres • flexor carpi radialis • palmaris longus • biceps femoris • semitendinosus • semimembranosus • quadratus lumborum • piriformis • gemellus superior • gemellus inferior • tibialis anterior • gracilis • gluteus maximus Quick Guide Target • Leg stability • Abdominals Benefits • Strengthens legs and ankles • Stretches backs of the legs • Improves sense of balance Not Advisable if You Have • Ankle injury • Lower-back injury core stability • 59 Do It Right biceps brachii deltoideus Look For • Your hips to be squared, facing forward—even when you raise your leg.
