tag:blogger.com,1999:blog-84167917053683581692024-02-20T10:05:50.053-08:00Bill Starr | strength training for sport"William" bill Starr was a Major League Baseball catcher. He played in parts of two seasons, 1935 and 1936, for the Washington SenatorBill Starrhttp://www.blogger.com/profile/06379710294820126608noreply@blogger.comBlogger97125tag:blogger.com,1999:blog-8416791705368358169.post-77926060246519981092023-02-13T05:55:00.001-08:002023-02-13T05:55:08.465-08:00Estira tus isquiotibiales: Mejora tu flexibilidad y reduce el dolor 5/15<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td class="tr-caption" style="text-align: center;">Woman Doing Hamstring Stretch</td></tr>
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<div>Estiramientos de Isquiotibiales: Una manera simple y efectiva de mejorar la flexibilidad y reducir el dolor</div><div><br /></div><div>Una de las maneras más efectivas de trabajar tus isquiotibiales y mejorar la flexibilidad es incorporando estiramientos en tu rutina de entrenamiento. Para realizar este estiramiento, simplemente acuéstate boca arriba, dobla una rodilla y coloca una toalla bajo la pelota de tu pie. Estira tu rodilla y suavemente jala la toalla hacia atrás para sentir un estiramiento cómodo en la parte trasera de tu pierna. Mantén el estiramiento por lo menos 15 a 30 segundos y repite de 2 a 4 veces para cada pierna. Este ejercicio no solo mejorará tu flexibilidad en los isquiotibiales sino que también ayudará a aliviar cualquier dolor que estés experimentando. Comienza a sentir los beneficubrimientos de los estiramientos de isquiotibiales hoy y lleva tu rutina de entrenamiento al siguiente nivel.</div><center>
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Unknownnoreply@blogger.com0USA38.548165423046562 -104.414062513.026130923046562 -145.7226565 64.070199923046559 -63.1054685tag:blogger.com,1999:blog-8416791705368358169.post-30397103962198446112023-02-13T05:04:00.011-08:002023-02-13T05:43:33.202-08:00Adiós a los Abdominales: Conoce los Ejercicios de Fortalecimiento de Core Seguros 4/15<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7gtzVDgfAXm0NFMq23cQX7ufhGaD86Qwj6gbVoKkOIwetf21e3m3Lk78sOHGP9hhBoafpVU7i-Jo6o4nIssek4kbJU6IuP3-qeeo0tiwnXmGf60YlTfFtCIZXdG4Y55JzOcwXQ_09p4o3/s1600/photo_of_couple_doing_sit_ups.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Two People Doing Sit Ups" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7gtzVDgfAXm0NFMq23cQX7ufhGaD86Qwj6gbVoKkOIwetf21e3m3Lk78sOHGP9hhBoafpVU7i-Jo6o4nIssek4kbJU6IuP3-qeeo0tiwnXmGf60YlTfFtCIZXdG4Y55JzOcwXQ_09p4o3/s400/photo_of_couple_doing_sit_ups.jpg" title="Two People Doing Sit Ups" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Two People Doing Sit Ups</td></tr>
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</div><div dir="ltr" style="text-align: left;" trbidi="on"><div dir="ltr" trbidi="on">Evitando los Abdominales: Por qué Debes Cambiar a Ejercicios de Fortalecimiento de Núcleo Más Seguros</div><div dir="ltr" trbidi="on"><br /></div><div dir="ltr" trbidi="on">Muchas personas creen que los abdominales son una forma efectiva de fortalecer sus músculos abdominales y mejorar su fuerza en el núcleo. Sin embargo, los abdominales ejercen una presión significativa sobre las discos en la columna vertebral, y el músculo principal utilizado durante el ejercicio no es el músculo abdominal, sino el músculo de la cadera. Esto hace que los abdominales sean un ejercicio potencialmente peligroso para tu salud.</div><div dir="ltr" trbidi="on"><br /></div><div dir="ltr" trbidi="on">Para evitar poner en riesgo tu columna vertebral y efectivamente fortalecer tus músculos del núcleo, es esencial cambiar a ejercicios más seguros y efectivos. La clave es incorporar una combinación de ejercicios que trabajen tus abdominales, oblicuos y espalda baja para que puedas construir fuerza y lograr tus metas de acondicionamiento físico de manera segura.</div><div dir="ltr" trbidi="on"><br /></div><div dir="ltr" trbidi="on">Di adiós a los abdominales y dale la bienvenida a un núcleo más saludable y fuerte con esta guía integral sobre ejercicios alternativos de fortalecimiento de núcleo.</div></div>
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Unknownnoreply@blogger.com0USA39.639537564366684 -108.2812514.117503064366684 -149.589844 65.16157206436668 -66.972656tag:blogger.com,1999:blog-8416791705368358169.post-75676720316938328692018-04-06T22:48:00.004-07:002023-02-13T05:58:00.072-08:006/15 Avoid: Leg Lifts<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSu9uMJNuw5GI4OyZbWjWRBwTftA2HJvOGNKzKvCcAPxw7ipdFlxwuX8qx7h-FP8kvkTyGjsqmov3HFyyzcGAfPW88A68BA1CXYnkd_DPqwO8nUB6a-m2JZNsuNDG1bDFfXGOHTz1tgLlv/s1600/photo_of_leg_lift.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman Doing Leg Lift" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSu9uMJNuw5GI4OyZbWjWRBwTftA2HJvOGNKzKvCcAPxw7ipdFlxwuX8qx7h-FP8kvkTyGjsqmov3HFyyzcGAfPW88A68BA1CXYnkd_DPqwO8nUB6a-m2JZNsuNDG1bDFfXGOHTz1tgLlv/s400/photo_of_leg_lift.jpg" title="Woman Doing Leg Lift" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Woman Doing Leg Lift</td></tr>
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<blockquote class="tr_bq">
Leg lifts are sometimes suggested as an exercise to "strengthen your core" or abdominal muscles. Exercising to restore strength to your lower back can be very helpful in relieving pain yet &nbsp;lifting both legs together while lying on your back is very demanding on your core.&nbsp; If weak, this exercise can make back pain worse. Instead, try lying on your back with one leg straight and the other&nbsp;leg bent at the knee. Keeping your lower back flat on floor. Slowly lift the straight &nbsp;leg up about 6 inches and hold briefly. Lower leg slowly. Repeat 10 times, then switch legs.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-34046977711273414172018-04-06T22:48:00.002-07:002023-02-13T05:58:25.870-08:007/15 Try: Wall Sits<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsnrBnmWQyvID2qSwCWvcgIyMGoa_CIjrs9I9TwBdNUJAB5xdWsarbttBhcpOnJfJsSHCmiIPlBttJzGjSy28EagvobHAx_O73p8VlD54u3vy788ssbcKpOsOZuB6lVX6DDw2HlUWRbkye/s1600/photo_of_timed_wall_sit.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Man Doing Wall Sit With Trainer Timing" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsnrBnmWQyvID2qSwCWvcgIyMGoa_CIjrs9I9TwBdNUJAB5xdWsarbttBhcpOnJfJsSHCmiIPlBttJzGjSy28EagvobHAx_O73p8VlD54u3vy788ssbcKpOsOZuB6lVX6DDw2HlUWRbkye/s400/photo_of_timed_wall_sit.jpg" title="Man Doing Wall Sit With Trainer Timing" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Man Doing Wall Sit With Trainer Timing</td></tr>
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<blockquote class="tr_bq">
Stand 10 to 12 inches from the wall, then lean back until your back is flat against the wall. Slowly slide down until your knees are slightly bent, pressing your lower back into the wall. Hold for a count of 10, then carefully slide back up the wall. Repeat 8 to 12 times.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-51963176606033168832018-04-06T22:48:00.001-07:002023-02-13T05:58:26.067-08:008/15 Try: Press-up Back Extensions<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLK3LQxJypDwbUCbJSa_GrNGNF6NcJmI5QrZyn4jtAiTernwoMgjrls3BayT2RUURWrl592V5LBkKOZyn9T5PF8q8QoBK1yg-kBaIkoCsiBAN2OCC82q8Ys5BLyXoM2gA2l-xCokm8ZJmi/s1600/photo_of_press_up_exercise.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="People Doing Press Ups" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLK3LQxJypDwbUCbJSa_GrNGNF6NcJmI5QrZyn4jtAiTernwoMgjrls3BayT2RUURWrl592V5LBkKOZyn9T5PF8q8QoBK1yg-kBaIkoCsiBAN2OCC82q8Ys5BLyXoM2gA2l-xCokm8ZJmi/s400/photo_of_press_up_exercise.jpg" title="People Doing Press Ups" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">People Doing Press Ups</td></tr>
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<blockquote class="tr_bq">
Lie on your stomach with your hands under your shoulders. Push with your hands so your shoulders begin to lift off the floor. If it's comfortable for you, put your elbows on the floor directly under your shoulders and hold this position for several seconds.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-34585784423999947172018-04-06T22:48:00.000-07:002023-02-13T05:58:25.898-08:009/15 Try: Bird Dog<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF3SGuNlVm0scEWUfTMOijeCBCmo7BSd0qgWtDRktAEC6On7n0tc5Mj8joUvkz64uN6AcWDWAGm6GLTnCJcq5S32pfHLvrheUDScddspQa4oR6ONyKgGoqUo9ER4iIKq3PMiW6L7Xcu9m0/s1600/photo_of_bird_dog_exercise.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Couple Doing Bird Dog Stretch" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjF3SGuNlVm0scEWUfTMOijeCBCmo7BSd0qgWtDRktAEC6On7n0tc5Mj8joUvkz64uN6AcWDWAGm6GLTnCJcq5S32pfHLvrheUDScddspQa4oR6ONyKgGoqUo9ER4iIKq3PMiW6L7Xcu9m0/s400/photo_of_bird_dog_exercise.jpg" title="Couple Doing Bird Dog Stretch" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Couple Doing Bird Dog Stretch</td></tr>
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<blockquote class="tr_bq">
Start on your hands and knees, and tighten your stomach muscles. Lift and extend one leg behind you. Keep hips level. Hold for 5 seconds, and then switch to the other leg. Repeat 8 to 12 times for each leg, and try to lengthen the time you hold each lift. Try lifting and extending your opposite arm for each repetition. This exercise is a great way to learn how to stabilize the low back during movement of the arms and legs. While doing this exercise don't let the lower back muscles sag. Only raise the limbs to heights where the low back position can be maintained.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-35650566637325970502018-04-06T22:47:00.004-07:002023-02-13T05:58:25.925-08:001/15 Lower Back Pain: How Exercise Helps<div dir="ltr" style="text-align: left;" trbidi="on">
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOV-hDt3gcxYvLJQ1n7kdWsJu3HFySCJ3gFUwuLWmRh2Q0_0Mwg79qKawX0J2l8MkC56p2PYv2aT58gVxJr2BysRK0KPVmmk7XmsKKYLZw63ioO6HwQdVDrZX_c8iuKWpaBd5KNCZEjgKa/s1600/photo_of_woman_at_pool.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Older Woman About to Swim" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOV-hDt3gcxYvLJQ1n7kdWsJu3HFySCJ3gFUwuLWmRh2Q0_0Mwg79qKawX0J2l8MkC56p2PYv2aT58gVxJr2BysRK0KPVmmk7XmsKKYLZw63ioO6HwQdVDrZX_c8iuKWpaBd5KNCZEjgKa/s400/photo_of_woman_at_pool.jpg" title="Older Woman About to Swim" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Older Woman About to Swim</td></tr>
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<blockquote class="tr_bq">
You may feel like resting, but moving is good for your back. Exercises for lower back pain can strengthen back, stomach, and leg muscles. They help support your spine, relieving back pain. Always ask your health care professional before doing any exercise for back pain. Depending on the cause and intensity of your pain, some exercises may not be recommended and can be harmful.</blockquote>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR65ZHQ2k2YBD-a0j4ZUjV-YyWZNqBkxj0jYR85x_k_teq19F1fF8B9ks6-iL9eSuEX9hynk7CcuQjBijE2Y-bJhPWe_snozuTEKgdEjhwj8Ys3YKR8HBy0KfQmK_mRo2IKqqFRW-1psF-/s1600/photo_of_people_doing_crunches.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Three People Doing Crunches" border="0" data-original-height="335" data-original-width="493" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjR65ZHQ2k2YBD-a0j4ZUjV-YyWZNqBkxj0jYR85x_k_teq19F1fF8B9ks6-iL9eSuEX9hynk7CcuQjBijE2Y-bJhPWe_snozuTEKgdEjhwj8Ys3YKR8HBy0KfQmK_mRo2IKqqFRW-1psF-/s400/photo_of_people_doing_crunches.jpg" title="Three People Doing Crunches" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Three People Doing Crunches</td></tr>
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<blockquote class="tr_bq">
Some exercises can aggravate back pain and should be avoided when you have acute low back pain. Partial crunches can help strengthen your back and stomach muscles. Lie with knees bent and feet flat on the floor. Cross arms over your chest or put hands behind your neck. Tighten stomach muscles and raise your shoulders off the floor. &nbsp;Breathe out as you raise your shoulders. Don't lead with your elbows or use arms to pull your neck off the floor. Hold for a second, then slowly lower back down. Repeat 8 to 12 times. Proper form prevents excessive stress on your low back. Your feet, tailbone, and lower back should remain in contact with the mat at all times.</blockquote>
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Unknownnoreply@blogger.com0USA37.71859032558816 -103.7109375-14.993487674411838 173.671875 90 -21.09375tag:blogger.com,1999:blog-8416791705368358169.post-80131257342024411112018-04-06T22:47:00.000-07:002023-02-13T05:58:27.029-08:002/15 Avoid: Toe Touches<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6HFQWI8XVociBjgsd7gEZR6U0jicPka17ftg89z-YMF5JfNpNp5eO7_PCr2KoYOCzNimB43yI0So6coc1Fce6W9nJKayDl7Y7f__X_GCfXomkNgfz_eFMuDrjlM-v3RErSYKV7YVc5J50/s1600/photo_of_toe_touch_exercise.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Women Doing Toe Touches" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6HFQWI8XVociBjgsd7gEZR6U0jicPka17ftg89z-YMF5JfNpNp5eO7_PCr2KoYOCzNimB43yI0So6coc1Fce6W9nJKayDl7Y7f__X_GCfXomkNgfz_eFMuDrjlM-v3RErSYKV7YVc5J50/s400/photo_of_toe_touch_exercise.jpg" title="Women Doing Toe Touches" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Women Doing Toe Touches</td></tr>
</tbody></table>
<br />
<blockquote class="tr_bq">
Exercise is good for low back pain -- but not all exercises are beneficial. Any mild discomfort felt at the start of these exercises should disappear as muscles become stronger. But if pain is more than mild and lasts more than 15 minutes during exercise, patients should stop exercising and contact a doctor. Some exercises may aggravate pain. Standing toe touches, for example, put greater stress on the disks and ligaments in your spine. They can also overstretch lower back muscles and hamstrings.</blockquote>
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</center>Unknownnoreply@blogger.com0USA38.8225909761771 -104.765625-48.351098023822892 75.234375 90 75.234375tag:blogger.com,1999:blog-8416791705368358169.post-31071541355090892182018-04-06T22:46:00.001-07:002023-02-13T05:58:25.843-08:0010/15 Try: Knee to Chest<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZDTGcZ9IKJ1f0ZjjFWG4aaSouTrJQYm_LsvyOtehRkzgAjC7S9guVhqvGhjG3rEfk9ezKHXGOeA48cvxNpYNXggkLrTLUQ8W_-IgGUcfqqyo32JrSSGL3PGolVZ9344WVnuxFyBkukDxD/s1600/photo_of_knee_to_chest.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman Doing Knee to Chest Exercise" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhZDTGcZ9IKJ1f0ZjjFWG4aaSouTrJQYm_LsvyOtehRkzgAjC7S9guVhqvGhjG3rEfk9ezKHXGOeA48cvxNpYNXggkLrTLUQ8W_-IgGUcfqqyo32JrSSGL3PGolVZ9344WVnuxFyBkukDxD/s400/photo_of_knee_to_chest.jpg" title="Woman Doing Knee to Chest Exercise" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Woman Doing Knee to Chest Exercise</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Lie on your back with knees bent and feet flat on the floor. Bring one knee to your chest, keeping the other foot flat on the floor. Keep your lower back pressed to the floor, and hold for 15 to 30 seconds. Then lower your knee and repeat with the other leg. Do this 2 to 4 times for each leg.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-38858029847519722622018-04-06T22:46:00.000-07:002023-02-13T05:58:25.952-08:0011/15 Try: Pelvic Tilts<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-meqAttlR2-RgNQ_vMcRkRLO73z9RDUSSoAfrhCpDCzpNjrYcCai3PLzVRcW-LPmaCuezIiP2Tpkh7lgfH13NBXhTOojI6bS2f0mcm3J4uYVqMARdBmxvf1V1_wvS18SHprOmU3Qj0PqL/s1600/photo_of_pelvic_tilt.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman and Trainer Doing Pelvic Tilts" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-meqAttlR2-RgNQ_vMcRkRLO73z9RDUSSoAfrhCpDCzpNjrYcCai3PLzVRcW-LPmaCuezIiP2Tpkh7lgfH13NBXhTOojI6bS2f0mcm3J4uYVqMARdBmxvf1V1_wvS18SHprOmU3Qj0PqL/s400/photo_of_pelvic_tilt.jpg" title="Woman and Trainer Doing Pelvic Tilts" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Woman and Trainer Doing Pelvic Tilts</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Lie on your back with knees bent, feet flat on floor. Tighten your stomach by contracting it as though you were preparing for a punch. You’ll feel your back pressing into the floor, and your hips and pelvis rocking back. Hold for 10 seconds while breathing in and out smoothly. Repeat 8 to 12 times.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-19882706263797734532018-04-06T22:45:00.003-07:002023-02-13T05:58:25.674-08:0012/15 Try: Bridging<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSBk-s5cGYUPRORD51g4gKQd0JriOJcuCoVMWTJzqnjR8Sc_k0jBHEOHaRjN2iEVOMzsQOs6m0IyAsC07MI4NJ_ACtuCdqKez9ZItrDDL_beMgDMUSae6koqz-OemlYklwnUyg_wDIr3da/s1600/photo_of_woman_doing_bridge_stretch.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Woman Engaged in Bridge Stretch" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgSBk-s5cGYUPRORD51g4gKQd0JriOJcuCoVMWTJzqnjR8Sc_k0jBHEOHaRjN2iEVOMzsQOs6m0IyAsC07MI4NJ_ACtuCdqKez9ZItrDDL_beMgDMUSae6koqz-OemlYklwnUyg_wDIr3da/s400/photo_of_woman_doing_bridge_stretch.jpg" title="Woman Engaged in Bridge Stretch" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Woman Engaged in Bridge Stretch</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times. Avoid arching your lower back as your hips move upward. Avoid overarching by tightening your abdominal muscles prior and throughout the lift.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-21795802027993101652018-04-06T22:45:00.002-07:002023-02-13T05:58:25.730-08:0013/15 Lifting Weights May Help<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgopDkoG_WiKdfO2fGnYnSUGNIE_i0ePB3rSlEUZ8y8qDPi6T4wQIm5oiaA_EqB47QOOQ5LACjCXbSN_OW8BF87Cw94M1QwaMVU84cnHRnwdjnrX33UcoDvjDyejrMkbIrOvWk3t_h0VvkN/s1600/photo_of_man_with_hand_weight.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Man Lifting Weight in Gym" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgopDkoG_WiKdfO2fGnYnSUGNIE_i0ePB3rSlEUZ8y8qDPi6T4wQIm5oiaA_EqB47QOOQ5LACjCXbSN_OW8BF87Cw94M1QwaMVU84cnHRnwdjnrX33UcoDvjDyejrMkbIrOvWk3t_h0VvkN/s400/photo_of_man_with_hand_weight.jpg" title="Man Lifting Weight in Gym" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Man Lifting Weight in Gym</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Done properly, lifting weights doesn't usually hurt your back. In fact, it may help relieve chronic back pain. But when you have acute (sudden) back pain, putting extra stress on back muscles and ligaments could raise risk of further injury. Ask your doctor whether you should lift weights, and which exercises to avoid.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-20010919001135600602018-04-06T22:45:00.001-07:002023-02-13T05:58:25.702-08:0014/15 Try: Aerobic Exercise<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA4qijVjT3hz0qUU2-C1O8z2Q9IhAB0KOPCzgRaDE2OnXTJR1JY_aGDC3ctayPCPjPNCElhrRGox_PHUV5lMa5gYHwfIrrL878el9QGkD1u92umbr5GKTvikmprQHJsqHY5AXyARPIqx8T/s1600/photo_of_woman_swimming_in_ocean.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Older Woman Swimming in the Ocean" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhA4qijVjT3hz0qUU2-C1O8z2Q9IhAB0KOPCzgRaDE2OnXTJR1JY_aGDC3ctayPCPjPNCElhrRGox_PHUV5lMa5gYHwfIrrL878el9QGkD1u92umbr5GKTvikmprQHJsqHY5AXyARPIqx8T/s400/photo_of_woman_swimming_in_ocean.jpg" title="Older Woman Swimming in the Ocean" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Older Woman Swimming in the Ocean</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Aerobic exercise strengthens your lungs, heart, and blood vessels and can help you lose weight. Walking, swimming, and biking may all help reduce back pain. Start with short sessions and build up over time. If your back is hurting, try swimming, where the water supports your body. Avoid any strokes that twist your body.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-69908046221283226712018-04-06T22:45:00.000-07:002023-02-13T05:58:26.948-08:0015/15 Try: Some Pilates Moves<div dir="ltr" style="text-align: left;" trbidi="on">
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpN244p0_U1KyRZp5K9CsNu77hQ8tUGNdLJmlHNFXQW_JYJMsLx2GP2Iu7r2yrcXuLia5ppl_4C0bRIHms_KItLr1Wiow4NraEQLvqQQl0z72UIqnoQjvbXsAEumjKdNotk-I0um58BArO/s1600/photo_of_woman_doing_pilates.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Smiling Woman In Pilates Class" border="0" data-original-height="335" data-original-width="493" height="271" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgpN244p0_U1KyRZp5K9CsNu77hQ8tUGNdLJmlHNFXQW_JYJMsLx2GP2Iu7r2yrcXuLia5ppl_4C0bRIHms_KItLr1Wiow4NraEQLvqQQl0z72UIqnoQjvbXsAEumjKdNotk-I0um58BArO/s400/photo_of_woman_doing_pilates.jpg" title="Smiling Woman In Pilates Class" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Smiling Woman In Pilates Class</td></tr>
</tbody></table>
<blockquote class="tr_bq">
Pilates combines stretching, strengthening, and core abdominal exercises. Under the instruction of an experienced teacher, it may help some people with back pain. Be sure to tell your teacher about your back pain, because you may need to skip some moves.</blockquote>
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Unknownnoreply@blogger.com0United States37.09024 -95.712891000000013-36.4162205 99.052733999999987 90 69.521483999999987tag:blogger.com,1999:blog-8416791705368358169.post-53620776106919135122018-03-18T14:07:00.002-07:002023-02-13T05:58:26.156-08:00Seated Rows 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Seated Rows 4 sets and 12/10/8/6 reps<br />
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Seated Rows Workouts<br />
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Powerlifting Workouts Seated Rows 5 sets and 12/10/8/6 reps video & image guide<br />
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK7_6STZx7lMjT6W1Rhasu6ccs9o1Bzyknofp-d3KS04nSmOLH3ISP7Iw48-iqv_bco_AA38mHpXuw26nEiLCpSpEDPlPa69zjbEcC5-Zu6U10LdbI1S2PvanIMe-JwrprsGYJ8JBpjaEq/s1600/seatedrows1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Seated_Rows_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjK7_6STZx7lMjT6W1Rhasu6ccs9o1Bzyknofp-d3KS04nSmOLH3ISP7Iw48-iqv_bco_AA38mHpXuw26nEiLCpSpEDPlPa69zjbEcC5-Zu6U10LdbI1S2PvanIMe-JwrprsGYJ8JBpjaEq/s320/seatedrows1.png" title="Seated_Rows_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated Rows 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
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<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg59F5h30s8FbozwHduR5e-7zhmlpQrUxLyffnPZhNji_0N7dFSNOEEMJWE2TLmQgCLXZdAxUYqjPA2hshIEH0mIJ1YLJrALUmNHPsYU3ltZrI57Mfwp8AS4ftvvsLp8b41J3Da0Y1zcbKW/s1600/seatedrows2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Seated_Rows_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg59F5h30s8FbozwHduR5e-7zhmlpQrUxLyffnPZhNji_0N7dFSNOEEMJWE2TLmQgCLXZdAxUYqjPA2hshIEH0mIJ1YLJrALUmNHPsYU3ltZrI57Mfwp8AS4ftvvsLp8b41J3Da0Y1zcbKW/s320/seatedrows2.png" title="Seated_Rows_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated Rows 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXiEWsL7HTH0BOCSGOqFMbVRGE3YD9PZ7b3x1Tc2TQMkOI2deaaDX8yyTa0ZzhqlKuAvQcmpjlNyCgYKcUg0Gbyq6gOertbXUW48p4TXRSHPxCaVDPoNc6ydQPw48UbwYGQ6LVlYypTmM/s1600/seatedrows3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Seated_Rows_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjKXiEWsL7HTH0BOCSGOqFMbVRGE3YD9PZ7b3x1Tc2TQMkOI2deaaDX8yyTa0ZzhqlKuAvQcmpjlNyCgYKcUg0Gbyq6gOertbXUW48p4TXRSHPxCaVDPoNc6ydQPw48UbwYGQ6LVlYypTmM/s320/seatedrows3.png" title="Seated_Rows_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated Rows 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr8oA_jkN8rWjAufylTHphtIHA64tuc5AnfteJ033ocf0RZZpi-1sbUlI-ELRgMfmQWVyar1i8BnrTDvm2d6qexCAtkbIn7bT5ue-FBpDYk9TpUEjPk_12AfV2Etx1QolF4QCLjDH0Aq24/s1600/seatedrows4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Seated_Rows_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhr8oA_jkN8rWjAufylTHphtIHA64tuc5AnfteJ033ocf0RZZpi-1sbUlI-ELRgMfmQWVyar1i8BnrTDvm2d6qexCAtkbIn7bT5ue-FBpDYk9TpUEjPk_12AfV2Etx1QolF4QCLjDH0Aq24/s320/seatedrows4.png" title="Seated_Rows_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated Rows 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqiiYeWtKyTG8PVCkGArjjvC5ikhp9RX7aB3Q0WMyYDKt7ubwCAyidkveuXZYj6dSBJ7-FKpw2I7i3Sy_zWEEqizF81kRcF2lxW8Ycy7j49-HSg0NwBwbfs1WeOu0VGNanVZJrlxqFnzI9/s1600/seatedrows5.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Seated_Rows_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqiiYeWtKyTG8PVCkGArjjvC5ikhp9RX7aB3Q0WMyYDKt7ubwCAyidkveuXZYj6dSBJ7-FKpw2I7i3Sy_zWEEqizF81kRcF2lxW8Ycy7j49-HSg0NwBwbfs1WeOu0VGNanVZJrlxqFnzI9/s320/seatedrows5.png" title="Seated_Rows_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Seated Rows 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Latissimus Dorsi<br />
<br />
Step 1: Place your feet on the platform, keeping. a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso the handles should come all the way in until it reaches your navel.<br />
<br />
Step 2: Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended
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position, your back going slightly forward; and with your knees slightly bent.<br />
<br />
Step 3: Repeat for the desired number of reps.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-30902951831748505372018-03-18T14:07:00.001-07:002023-02-13T05:58:25.815-08:00Dumbbell Lunges 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Dumbbell Lunges 4 sets and 12/10/8/6 reps<br />
<br />
Dumbbell Lunges Workouts<br />
<br />
Powerlifting Workouts Dumbbell Lunges 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgckLscpdrAaqQMYp9JLPLgx7_LvCT7c-2syJftCMRHjaCGLANiojHcfD23-VNDZ5zBu0rXcrLO1J0FBBYD5-XCc0Hx0dGvAszNx-FfM2_VC59kqdZsgbtfuKUck4bcAMEbGVjf3YLv0bqh/s1600/dumbbelllunges1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Lunges_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgckLscpdrAaqQMYp9JLPLgx7_LvCT7c-2syJftCMRHjaCGLANiojHcfD23-VNDZ5zBu0rXcrLO1J0FBBYD5-XCc0Hx0dGvAszNx-FfM2_VC59kqdZsgbtfuKUck4bcAMEbGVjf3YLv0bqh/s320/dumbbelllunges1.png" title="Dumbbell_Lunges_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Lunges 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCPxvrJhuzTjSzv_lgpJcsAEw5AK_scmnKoHKVp2pTJubf8Li2Nfw_KzJ9HYIRDvaqM49LhFKIJ1LhQh40qedbVjx7XLuUqLKMGDd-yNEo7MCiHB9dMhVRfWoA7gXwozsKW_VOgs61MDOE/s1600/dumbbelllunges2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Lunges_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCPxvrJhuzTjSzv_lgpJcsAEw5AK_scmnKoHKVp2pTJubf8Li2Nfw_KzJ9HYIRDvaqM49LhFKIJ1LhQh40qedbVjx7XLuUqLKMGDd-yNEo7MCiHB9dMhVRfWoA7gXwozsKW_VOgs61MDOE/s320/dumbbelllunges2.png" title="Dumbbell_Lunges_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Lunges 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiZSpSfOE62Ymr1pdbqazPOrQN6bWoaK4wI0D-Giikdmxchq45JK8CxXAumliOulYRC1noAar5WiQxHEdqHZFH3D0zv7V0U1CUu_Uk-EtlLv8HhbHUwewPC0U5juhSHWx1RqORG-Ge5pdH/s1600/dumbbelllunges3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Lunges_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgiZSpSfOE62Ymr1pdbqazPOrQN6bWoaK4wI0D-Giikdmxchq45JK8CxXAumliOulYRC1noAar5WiQxHEdqHZFH3D0zv7V0U1CUu_Uk-EtlLv8HhbHUwewPC0U5juhSHWx1RqORG-Ge5pdH/s320/dumbbelllunges3.png" title="Dumbbell_Lunges_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Lunges 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Quadriceps<br />
<br />
Step 1: Stand with dumbbells grasped to sides. Lunge forward with first leg. Land on heel then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor.<br />
<br />
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Step 2: Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-54714660217710262642018-03-18T14:07:00.000-07:002023-02-13T05:58:26.212-08:00Leg Extensions 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Leg Extensions 4 sets and 12/10/8/6 reps<br />
<br />
Leg Extensions Workouts<br />
<br />
Powerlifting Workouts Leg Extensions 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl6nz8aaVx_3I-CC-2oY57t1nioR5nBUdGdnlFEA_xD0PNLwUWWMWukAxQjjScDWZ5sRfvdmiR4l8PdQeeb8OdMjunkBUVOL84EE2-ARIfyf5VNETC88fHGGX1bKL7zI_MRimllSpzV10d/s1600/legextensions1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Leg_Extensions_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhl6nz8aaVx_3I-CC-2oY57t1nioR5nBUdGdnlFEA_xD0PNLwUWWMWukAxQjjScDWZ5sRfvdmiR4l8PdQeeb8OdMjunkBUVOL84EE2-ARIfyf5VNETC88fHGGX1bKL7zI_MRimllSpzV10d/s320/legextensions1.png" title="Leg_Extensions_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leg Extensions 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWOvpiGpnsrsT4ZokgFu1_AWZkCt8WEhidtWzy6faezl4A-eNt0IP866RCl_1IKwNM54y-FgDdDZLCOWS8Uw0TXZdJ3KMs4EfXT5McUFuhCJYc4Kho7UznydD6tQoZF3eI6YSftPdjOW0Y/s1600/legextensions2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Leg_Extensions_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWOvpiGpnsrsT4ZokgFu1_AWZkCt8WEhidtWzy6faezl4A-eNt0IP866RCl_1IKwNM54y-FgDdDZLCOWS8Uw0TXZdJ3KMs4EfXT5McUFuhCJYc4Kho7UznydD6tQoZF3eI6YSftPdjOW0Y/s320/legextensions2.png" title="Leg_Extensions_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leg Extensions 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGGVedZkS7rit0vOo_IqBqKVIspBnb-SiyrFPT95O2ORPRKpPdgflWPrrhXICuP3nh-u0x9crU2dtatjqQeET-BQQF2v3kTXJKXySdh_Rbho5gztxWQF43lxlDnivYmmsvLCLfcMBmFZ7J/s1600/legextensions3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Leg_Extensions_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjGGVedZkS7rit0vOo_IqBqKVIspBnb-SiyrFPT95O2ORPRKpPdgflWPrrhXICuP3nh-u0x9crU2dtatjqQeET-BQQF2v3kTXJKXySdh_Rbho5gztxWQF43lxlDnivYmmsvLCLfcMBmFZ7J/s320/legextensions3.png" title="Leg_Extensions_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Leg Extensions 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Quadriceps<br />
<br />
Step 1: Slowly raise the weight by extending both legs upwards to the straightened position.<br />
<br />
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Step 2: Do not jerk the weight up. Hold this position for one second. Slowly lower the weight back to the start position. Repeat movement.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-88287094235227592932018-03-18T14:06:00.006-07:002023-02-13T05:58:27.139-08:00Sit-Ups 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Sit-Ups 4 sets and 12/10/8/6 reps<br />
<br />
Sit-Ups Workouts<br />
<br />
Powerlifting Workouts Sit-Ups 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcYziw3sEPbYvtpaUsE1gqok-VWpWGq6pkoBfS9zdHNWAlid0QoNVJXwnM0NFvPTTqsLR6g5SzuWPBS0jVNORXStuDwPw_iGhLzJtNGsvbZUUIP7FciNrVzN8NNXQm8jamehZoY6jMVFXe/s1600/situps1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Sit-Ups_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgcYziw3sEPbYvtpaUsE1gqok-VWpWGq6pkoBfS9zdHNWAlid0QoNVJXwnM0NFvPTTqsLR6g5SzuWPBS0jVNORXStuDwPw_iGhLzJtNGsvbZUUIP7FciNrVzN8NNXQm8jamehZoY6jMVFXe/s320/situps1.png" title="Sit-Ups_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sit-Ups 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS4IUt47kxtjl_ox0QtggHxhClKO3oJQVZfacoWKzTGtHRuw_EuYvDtn8MI6Pki4MGpEUxgJsaS3-R2Eu9O50Rl3Bfctp6cMzUcTHxzf-_UytmyPZuvdnlsh2T23d2yWWLrpEIReIz0Pbq/s1600/situps2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Sit-Ups_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjS4IUt47kxtjl_ox0QtggHxhClKO3oJQVZfacoWKzTGtHRuw_EuYvDtn8MI6Pki4MGpEUxgJsaS3-R2Eu9O50Rl3Bfctp6cMzUcTHxzf-_UytmyPZuvdnlsh2T23d2yWWLrpEIReIz0Pbq/s320/situps2.png" title="Sit-Ups_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sit-Ups 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxoHLbGyBHZEMAeyEvQWhjSBS1DlX-uXRAL4BMjhP41wzluvkIImt7pdHPg6y0Ww7TrwVUYxEVCVfT1_l049CIRCzzTDUadtaor7sgBplEX5DTHor3QMKZ1WyI6aZWNWXRkgEtKtzEMR5z/s1600/situps3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Sit-Ups_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxoHLbGyBHZEMAeyEvQWhjSBS1DlX-uXRAL4BMjhP41wzluvkIImt7pdHPg6y0Ww7TrwVUYxEVCVfT1_l049CIRCzzTDUadtaor7sgBplEX5DTHor3QMKZ1WyI6aZWNWXRkgEtKtzEMR5z/s320/situps3.png" title="Sit-Ups_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sit-Ups 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWt_Wz5D0lEox2Hs6qeH7Nnv0mU1FUxETDRUF2Wbib2dzD9NAGBfjDq7aRVre3KxT2ciAq8YEBUbB3tpxprKodjp_Em5610GBZZ2WbZ_a9qTs0_65dvsruE4B4P-WurFk9q-PgfHSTO4Hc/s1600/situps4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Sit-Ups_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiWt_Wz5D0lEox2Hs6qeH7Nnv0mU1FUxETDRUF2Wbib2dzD9NAGBfjDq7aRVre3KxT2ciAq8YEBUbB3tpxprKodjp_Em5610GBZZ2WbZ_a9qTs0_65dvsruE4B4P-WurFk9q-PgfHSTO4Hc/s320/situps4.png" title="Sit-Ups_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sit-Ups 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Rectus Abdominis<br />
<br />
Step 1: Lie back on the stability ball. Position hands on your head and feet on the floor.<br />
<br />
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Step 2: Raise your upper body upward while keeping your lower back on the stability ball. Hold for one second. Return to starting position.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-4431464339157290152018-03-18T14:06:00.005-07:002023-02-13T05:58:25.618-08:00Preacher Curls 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Preacher Curls 4 sets and 12/10/8/6 reps<br />
<br />
Preacher Curls Workouts<br />
<br />
Powerlifting Workouts Preacher Curls 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidOWd54L_G5_UkxXVIScYC3RFG2iiUCevUgLpmJVVHu6bJlvNraRsqHetqcp_PoA9aJ9_25l6pbawNZV1VrhCJEWKRMOjAeiIu2X94WCCntNZuL3VyNe6B1xigdxMQ-EuzvZeryAFf7FuN/s1600/preachercurls1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Preacher_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEidOWd54L_G5_UkxXVIScYC3RFG2iiUCevUgLpmJVVHu6bJlvNraRsqHetqcp_PoA9aJ9_25l6pbawNZV1VrhCJEWKRMOjAeiIu2X94WCCntNZuL3VyNe6B1xigdxMQ-EuzvZeryAFf7FuN/s320/preachercurls1.png" title="Preacher_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Preacher Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5fptoGEatotvaQYiBfVX0y5F4wkn9qglmNjCdNUi0BCx4MZ17SaLdvrfdG516LeRBo-xK9XW5qRmrkAJNbMFx2DN0QaS11aqyy9yNE0s2EtHg1G2ZSGaGcXX2J61k6FOSuKFlebPtep61/s1600/preachercurls2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Preacher_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5fptoGEatotvaQYiBfVX0y5F4wkn9qglmNjCdNUi0BCx4MZ17SaLdvrfdG516LeRBo-xK9XW5qRmrkAJNbMFx2DN0QaS11aqyy9yNE0s2EtHg1G2ZSGaGcXX2J61k6FOSuKFlebPtep61/s320/preachercurls2.png" title="Preacher_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Preacher Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg58XoOHtzuppN0SoO22Nj4et59_BnDxYXtMlxXS6obZAsIV07fGbwMjRmfN1wk0qrGSNT2HC20_ZpFdvfSLlDZTv6oJqE87ecBAGkGQNdXf2U3KTVW5TQoSBt1TMP69h4WwHKpFvoQuvI-/s1600/preachercurls3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Preacher_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg58XoOHtzuppN0SoO22Nj4et59_BnDxYXtMlxXS6obZAsIV07fGbwMjRmfN1wk0qrGSNT2HC20_ZpFdvfSLlDZTv6oJqE87ecBAGkGQNdXf2U3KTVW5TQoSBt1TMP69h4WwHKpFvoQuvI-/s320/preachercurls3.png" title="Preacher_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Preacher Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXtL1BOAwzU5eOnjG66UqEeb1trZga4zvicZLfKVVcDitK5S-PUbLVpiQtu-T0DwmPAlz9gztihAsJWmIo-Lf2638JsITIBIeP2O2nN5pFoHEPO8CJcmFVU9at5_u74nh60dEYaIYOeQDY/s1600/preachercurls4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Preacher_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXtL1BOAwzU5eOnjG66UqEeb1trZga4zvicZLfKVVcDitK5S-PUbLVpiQtu-T0DwmPAlz9gztihAsJWmIo-Lf2638JsITIBIeP2O2nN5pFoHEPO8CJcmFVU9at5_u74nh60dEYaIYOeQDY/s320/preachercurls4.png" title="Preacher_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Preacher Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Biceps Brachii<br />
<br />
Step 1: Using an underhand grip, hold onto Fa EZ-curl bar. Rest your upper arms on the sloping preacher bench, as illustrated, while holding the bar at an arm's length in front. Try to have a slight bend in your elbows.<br />
<br />
Step 2: Lift the bar as high as possible while keeping your upper arms firmly planted on the pad.<br />
<br />
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Step 3: Pause, then slowly return the bar to the starting position.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-45447102240127446292018-03-18T14:06:00.004-07:002023-02-13T05:58:25.981-08:00Dumbbell Pullovers 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Dumbbell Pullovers 4 sets and 12/10/8/6 reps<br />
<br />
Dumbbell Pullovers Workouts<br />
<br />
Powerlifting Workouts Dumbbell Pullovers 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg00laZVO6igPEgqxSFntA7eoJ1t118d-pmsqSon5w_s0h2FsjXXfmo-uG2MLkxP5cVaDz3-zsIHNY04lN8aUkakMTFPp6YwBFNCTTsOPdC8Rn_RJrqf2-JOypZBJVzEs67SQc6Qyg8n_WM/s1600/dumbbellpullovers1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg00laZVO6igPEgqxSFntA7eoJ1t118d-pmsqSon5w_s0h2FsjXXfmo-uG2MLkxP5cVaDz3-zsIHNY04lN8aUkakMTFPp6YwBFNCTTsOPdC8Rn_RJrqf2-JOypZBJVzEs67SQc6Qyg8n_WM/s320/dumbbellpullovers1.png" title="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Pullovers 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTo7nBzf3dZDhCXgMwLXLGIBU82_8EcMcmFMdCya730caKAbdOdTmB8uOg_5q9PL2vf7PDt9cf3S8YWZKdJt1wF9ZkuPGBKwcWu2l1muHC7bDZO9SMnR-Xv86PMsafp02xxJJj9F-__TNm/s1600/dumbbellpullovers2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhTo7nBzf3dZDhCXgMwLXLGIBU82_8EcMcmFMdCya730caKAbdOdTmB8uOg_5q9PL2vf7PDt9cf3S8YWZKdJt1wF9ZkuPGBKwcWu2l1muHC7bDZO9SMnR-Xv86PMsafp02xxJJj9F-__TNm/s320/dumbbellpullovers2.png" title="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Pullovers 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia6wLfGYME3TRvMucgePtdurSENoJsetzVq8_H9cvaYDGNL0V3M3y4hoaYpYy1ZKgkxJvSDNkvZmlrj0Q6p7-fpbJRsTk_UPlwNFXaiZVBP2FwFxhSL8D6VaN9nXfxrqkD0kuZGrY72x9H/s1600/dumbbellpullovers3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEia6wLfGYME3TRvMucgePtdurSENoJsetzVq8_H9cvaYDGNL0V3M3y4hoaYpYy1ZKgkxJvSDNkvZmlrj0Q6p7-fpbJRsTk_UPlwNFXaiZVBP2FwFxhSL8D6VaN9nXfxrqkD0kuZGrY72x9H/s320/dumbbellpullovers3.png" title="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Pullovers 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCG_38F_PdlUDmFdVUoOWvyYpUFmY15-jQeL9p9GNeXr093s_9hg_P3V20_D2Q64nt8roIEGR-JqWaVIBwdzBgVZwOKeXxHSNOm7xMmdvw4PAxOOwnkGbf6bPgcqJq2Xud_2R_i8YO8nl0/s1600/dumbbellpullovers4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCG_38F_PdlUDmFdVUoOWvyYpUFmY15-jQeL9p9GNeXr093s_9hg_P3V20_D2Q64nt8roIEGR-JqWaVIBwdzBgVZwOKeXxHSNOm7xMmdvw4PAxOOwnkGbf6bPgcqJq2Xud_2R_i8YO8nl0/s320/dumbbellpullovers4.png" title="Dumbbell_Pullovers_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Pullovers 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Pectoralis<br />
<br />
Step 1: This is very similar to the bent arm barbell pullovers, except that you will be using a dumbbell instead of a barbell. Lie flat on your back on a flat bench. Begin by holding the dumbbell above your chest with your elbows slightly bent. Slowly lower the dumbbell back so as to stretch your arms and the dumbbell) back behind your head as far as you can reach.<br />
<br />
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Step 2: Your arms and the dumbbell will actually go behind/above your head and will drop down below the bench this will really give you a great stretch! Return the dumbbell to the start position slowly, focusing on keeping your elbows locked in the slightly bent position.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-54452316590844594362018-03-18T14:06:00.003-07:002023-02-13T05:58:26.184-08:00Cable Crossover Flys 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Cable Crossover Flys 4 sets and 12/10/8/6 reps<br />
<br />
Cable Crossover Flys Workouts<br />
<br />
Powerlifting Workouts Cable Crossover Flys 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCbOIRxfF9TfM7Fc46BATvxbd6w_DoitYmdCzUUp7bVYtSKKoRn3VYS88s8fTB5cFAP70v9mWkq3SuQnwWJn5afFzGpMS08yayhtNi7QV4f2gBZsDFRYbDoAZpMQIIzlAyw4UYKwNggKNL/s1600/cablecrossoverflys1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Cable_Crossover_Flys_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCbOIRxfF9TfM7Fc46BATvxbd6w_DoitYmdCzUUp7bVYtSKKoRn3VYS88s8fTB5cFAP70v9mWkq3SuQnwWJn5afFzGpMS08yayhtNi7QV4f2gBZsDFRYbDoAZpMQIIzlAyw4UYKwNggKNL/s1600/cablecrossoverflys1.png" title="Cable_Crossover_Flys_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cable Crossover Flys 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkjwUaWabcbzqCTHxwoyrsGSJiYCt2oO00rqixrgEaf2_Rjv6bg-OzKDfjpwIn4zFpUMZSHlDymFyVlcO_P_IdmrinOzEaCJsPNSOqwKhIVxlfWWGleTj-sGtvFnL7dU_lQNYkWAKOnTxS/s1600/cablecrossoverflys2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Cable_Crossover_Flys_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkjwUaWabcbzqCTHxwoyrsGSJiYCt2oO00rqixrgEaf2_Rjv6bg-OzKDfjpwIn4zFpUMZSHlDymFyVlcO_P_IdmrinOzEaCJsPNSOqwKhIVxlfWWGleTj-sGtvFnL7dU_lQNYkWAKOnTxS/s1600/cablecrossoverflys2.png" title="Cable_Crossover_Flys_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cable Crossover Flys 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUmE3q1-ruf5QVXUmqVwr_qNNOGHaeGjGdo9V6JpxKOi_Gn_ztvO-jMxDx8ArAEM2FAJeLhxEMSG-BrNhJP4EdWat8tQxZeR2XJNd25a82fPURkYbgeTR97bxyEhtTdfMNoX6EKPrsryMg/s1600/cablecrossoverflys3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Cable_Crossover_Flys_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjUmE3q1-ruf5QVXUmqVwr_qNNOGHaeGjGdo9V6JpxKOi_Gn_ztvO-jMxDx8ArAEM2FAJeLhxEMSG-BrNhJP4EdWat8tQxZeR2XJNd25a82fPURkYbgeTR97bxyEhtTdfMNoX6EKPrsryMg/s1600/cablecrossoverflys3.png" title="Cable_Crossover_Flys_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Cable Crossover Flys 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Pectoralis<br />
<br />
Step 1: This exercise is performed using the cable pulley machine that has a pulley on two opposite sides. Set each pulley up so that it is locked in the high position (if you are not sure how to do this, ask a trainer at the gym you workout at to assist you).<br />
<br />
Step 2: While standing, grab each high pulley using a small one- and attachment for each hand. The position our body will be in will look like a giant letter. Slowly bring your arms together in a slow and controlled fashion.<br />
<br />
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Step 3: While doing so, visualize that you are hugging a giant tree trunk. At the peak of this movement, really flex your pec muscles together for a one- count and then return to the start position and repeat.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-81789750793324767882018-03-18T14:06:00.002-07:002023-02-13T05:58:27.056-08:00Dumbbell Side Bends 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Dumbbell Side Bends 4 sets and 12/10/8/6 reps<br />
<br />
Dumbbell Side Bends Workouts<br />
<br />
Powerlifting Workouts Dumbbell Side Bends 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyYvo1NU0gXz18VDPtK3l7dAkHAP1wC_qCdnMVaUUDxW1u7pnfVSrf77W0Rq9tyrJYwkr0CUu1AWt70MUYH8zLLSMw8rPIsCqsuBORNtX1MuQBuvPCyoD40MhyQlpsh3k7P0yBoMCk8N7/s1600/dumbbellsidebends1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgwyYvo1NU0gXz18VDPtK3l7dAkHAP1wC_qCdnMVaUUDxW1u7pnfVSrf77W0Rq9tyrJYwkr0CUu1AWt70MUYH8zLLSMw8rPIsCqsuBORNtX1MuQBuvPCyoD40MhyQlpsh3k7P0yBoMCk8N7/s1600/dumbbellsidebends1.png" title="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Side Bends 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkJurRsoX0I5LYTN9ckG89TJkWnlIje3KCcEEwt-VRl72sEWm89z4SFucs-AaSHGfWxXqzTuIDCgD4GU1j6A32-YjOpTnt5e_SlsKxu0Hanzwe26w1QrfqmQLV9ssvzr5bg7Z0bAhDXgdR/s1600/dumbbellsidebends2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkJurRsoX0I5LYTN9ckG89TJkWnlIje3KCcEEwt-VRl72sEWm89z4SFucs-AaSHGfWxXqzTuIDCgD4GU1j6A32-YjOpTnt5e_SlsKxu0Hanzwe26w1QrfqmQLV9ssvzr5bg7Z0bAhDXgdR/s1600/dumbbellsidebends2.png" title="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Side Bends 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8OK2ftJ7jIVF3Ie8ABHr4uIu6L6O4R5IuQFu9vGr-YMzXjy4dCK9RkiLFwT2xop9Jnl6H03yFadqG3W2_quWy7OjrW8CSVWBiAFrh7QXiBMV7ZjquBM5k7tKdbNsDRXrXT2hyla3lF0NF/s1600/dumbbellsidebends3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi8OK2ftJ7jIVF3Ie8ABHr4uIu6L6O4R5IuQFu9vGr-YMzXjy4dCK9RkiLFwT2xop9Jnl6H03yFadqG3W2_quWy7OjrW8CSVWBiAFrh7QXiBMV7ZjquBM5k7tKdbNsDRXrXT2hyla3lF0NF/s1600/dumbbellsidebends3.png" title="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Side Bends 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9JaSh0YfP0vJDiHHOq3e-EBIYnyABKN0IxfOQ0W5tvkIb61aNa1fylp0i-L2h-euYmeeB6MkFGQpwvv9dVYeTg9mLAcn1vVAhyldU-DnPvraKLRicCJhBlXerup0lEOFVZxByVZ4SS-If/s1600/dumbbellsidebends4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9JaSh0YfP0vJDiHHOq3e-EBIYnyABKN0IxfOQ0W5tvkIb61aNa1fylp0i-L2h-euYmeeB6MkFGQpwvv9dVYeTg9mLAcn1vVAhyldU-DnPvraKLRicCJhBlXerup0lEOFVZxByVZ4SS-If/s1600/dumbbellsidebends4.png" title="Dumbbell_Side_Bends_4_sets_and_12/10/8/6_reps" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Side Bends 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Oblique<br />
<br />
Step 1: Stand straight with feet shoulder width apart. Hold a dumbbell in each hand.<br />
<br />
Step 2: Bend downwards in one direction, with minimum movement to your lower body.<br />
<br />
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Step 3: Return to starting position.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-52622731076417449682018-03-18T14:06:00.001-07:002023-02-13T05:58:26.127-08:00Dumbbell Shrugs 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Dumbbell Shrugs 4 sets and 12/10/8/6 reps<br />
<br />
Dumbbell Shrugs Workouts<br />
<br />
Powerlifting Workouts Dumbbell Shrugs 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6JcMZQOk2AwBGKq0kM4qH67gUPC4V7F4gforXYy6z8aa5a9nWuV85DAFpYNiDpDkOrskq31r4ahUZCAKbZsiqXair5W1KeQEtnUfo11OS5ojY1lKkAkxUXzSQviJbfhDqbk8RsTTzZgDb/s1600/dumbellshrugs1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Shrugs_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6JcMZQOk2AwBGKq0kM4qH67gUPC4V7F4gforXYy6z8aa5a9nWuV85DAFpYNiDpDkOrskq31r4ahUZCAKbZsiqXair5W1KeQEtnUfo11OS5ojY1lKkAkxUXzSQviJbfhDqbk8RsTTzZgDb/s320/dumbellshrugs1.png" title="Dumbbell_Shrugs_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Shrugs 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTm97MFUbsI1OZ273bfUz8uHxd8jmHgSTe6RLIINx2erNNnHN9ShopwzEc9067njeXSaGIgucDd-xl582qxG7WpFZDEpEe3AhGEA-i5zvCw7vPXk5MoaoVNKN19wZ5fc612DAMWJdpHV5W/s1600/dumbellshrugs2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Shrugs_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTm97MFUbsI1OZ273bfUz8uHxd8jmHgSTe6RLIINx2erNNnHN9ShopwzEc9067njeXSaGIgucDd-xl582qxG7WpFZDEpEe3AhGEA-i5zvCw7vPXk5MoaoVNKN19wZ5fc612DAMWJdpHV5W/s320/dumbellshrugs2.png" title="Dumbbell_Shrugs_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Shrugs 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5RHEfS5O_X2OfDNeRlrTf7VKYBsYqyfpvw1DWRyDw9lzwbPruz-QSUtBV2hH4jDtsi3_DCmHOyB4Z2Fv3eBZQFtYZzDsR4k84409Savb0ZBafTNOqWvP5AgMh7rbhN5SF71fAiWOei7q6/s1600/dumbellshrugs3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Dumbbell_Shrugs_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh5RHEfS5O_X2OfDNeRlrTf7VKYBsYqyfpvw1DWRyDw9lzwbPruz-QSUtBV2hH4jDtsi3_DCmHOyB4Z2Fv3eBZQFtYZzDsR4k84409Savb0ZBafTNOqWvP5AgMh7rbhN5SF71fAiWOei7q6/s320/dumbellshrugs3.png" title="Dumbbell_Shrugs_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Dumbbell Shrugs 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Trapezius<br />
<br />
Step 1: Stand upright and hold two fairly Heavy dumbbells at your sides, with your palms facing each other (neutral-grip).<br />
<br />
Step 2: Keep your shoulders relaxed Shrug your shoulders as if you were trying to touch them to your ears.<br />
<br />
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Step 3: Hold the top most position, then gradually lower them to the starting position. Do not bend your elbows or shift your head forward during the motion. Repeat.</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8416791705368358169.post-23905382525441350292018-03-18T14:05:00.009-07:002023-02-13T05:58:25.758-08:00Hammer Curls 4 sets and 12/10/8/6 reps<div dir="ltr" style="text-align: left;" trbidi="on">
Hammer Curls 4 sets and 12/10/8/6 reps<br />
<br />
Hammer Curls Workouts<br />
<br />
Powerlifting Workouts Hammer Curls 5 sets and 12/10/8/6 reps video & image guide<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhghh-os8Xvvv6I3VA2l6gUaZTT86NosIt0_86n_Z-W84Ei30GW0n1FL5xcL5SZCBXe-UtiJ47lUlFgjYb81y6rZeVgja9H9XH8CBskwUrOsR9k9h8tKaJcjl6xDZDSiIVRF2FzoHfT-WwF/s1600/hammercurls1.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Hammer_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhghh-os8Xvvv6I3VA2l6gUaZTT86NosIt0_86n_Z-W84Ei30GW0n1FL5xcL5SZCBXe-UtiJ47lUlFgjYb81y6rZeVgja9H9XH8CBskwUrOsR9k9h8tKaJcjl6xDZDSiIVRF2FzoHfT-WwF/s320/hammercurls1.png" title="Hammer_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hammer Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd9Xu8GYHVKqAmNuMHguaAjMxUEl5nZuuAML5bwJ8EkNRx-iO9PnHa8s98_21P-TqZ2qBqyE5_17uVkWcHCQAKoxaKDwbHRNm0IGvfdnPh_hGrfusK1l4og2Jr7PEfcsDO5wKtUXMuT5PM/s1600/hammercurls2.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Hammer_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd9Xu8GYHVKqAmNuMHguaAjMxUEl5nZuuAML5bwJ8EkNRx-iO9PnHa8s98_21P-TqZ2qBqyE5_17uVkWcHCQAKoxaKDwbHRNm0IGvfdnPh_hGrfusK1l4og2Jr7PEfcsDO5wKtUXMuT5PM/s320/hammercurls2.png" title="Hammer_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hammer Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEJpQd_vqbzx5It9OY6p80hbuMOKR80uI9XErBYelhocsKYtfLetBOK5PIy0rdFj-oDFfraF0W6dQd9l_ynAX5UBL0-RrC9byhjBXE_s4GDcwxN0XGDhkFIMkvncXw5cwFF86aC8SgCUio/s1600/hammercurls3.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Hammer_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEJpQd_vqbzx5It9OY6p80hbuMOKR80uI9XErBYelhocsKYtfLetBOK5PIy0rdFj-oDFfraF0W6dQd9l_ynAX5UBL0-RrC9byhjBXE_s4GDcwxN0XGDhkFIMkvncXw5cwFF86aC8SgCUio/s320/hammercurls3.png" title="Hammer_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hammer Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHT9AeCtRomRoUZLp0A2VFpEzYDeFGYbUYg4ibyHBieT3J4Zwf2xQnsWFbsv-LozYaDBy21LfC417JHtoaqsa78jIufDlCN8zkWhyphenhyphenfvEUgkTnu4XdC_TRvqthyphenhyphenJWBY7r2m1_2_s1ukK4hG/s1600/hammercurls4.png" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img alt="Hammer_Curls_4_sets_and_12/10/8/6_reps" border="0" data-original-height="640" data-original-width="640" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHT9AeCtRomRoUZLp0A2VFpEzYDeFGYbUYg4ibyHBieT3J4Zwf2xQnsWFbsv-LozYaDBy21LfC417JHtoaqsa78jIufDlCN8zkWhyphenhyphenfvEUgkTnu4XdC_TRvqthyphenhyphenJWBY7r2m1_2_s1ukK4hG/s320/hammercurls4.png" title="Hammer_Curls_4_sets_and_12/10/8/6_reps" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Hammer Curls 4 sets and 12/10/8/6 reps</td></tr>
</tbody></table>
<br />
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<br />
Muscle: Biceps Brachii<br />
<br />
Step 1: Hold a dumbbell in each hand with your palms and weights facing outward. Your arms should form a 90 degree angle.<br />
<br />
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Step 2: Keeping your elbow close to your body and in a steady position, curl the weight up towards your shoulder. Lower weights slowly back to starting position.</div>
Unknownnoreply@blogger.com0