This guy gives the BEST biomechanics explanations!
"Strength is the ability to produce force and move something.
Stability is the ability to eliminate unwanted motion or control something.
So, if you can add in tempos and a pause into your stability work, you enhance that control to a greater degree than if you just do a movement up and down at a normal tempo."
Form and function is everything.
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Flex, Stretch and Compute
As we sit at the computer our shoulders are usually forward and we are hunched over for extended periods of time. Our bodies are not designed to sit all day. Sitting for long periods of time (10 hours or more per day) has a negative effect on health: circulation decreases, muscles tire, and tasks become more uncomfortable to perform.
It can cause pain and tightness in the back and neck, tingling in the extremities and poor posture.
Also, sitting after eating a meal causes high blood sugar spikes. Instead move around after eating to cut the sugar spikes in half … move around, clean the kitchen, walk the dog.
Incorrect computer posture habits combined with long-term sitting may cause medical problems such as: cumulative trauma disorder (CTD) or repetitive stress injury (RSI).
Reduce these effects of long term sitting; take breaks; switch things up:
Below are examples of some exercises / stretches that can be performed without leaving your desk area. Set your timer to take breaks and go for it! Start small and slowly work your way up to more movement.
Neck Flexors, Sitting or Standing
Stand (or sit) head comfortable in a centered position.
Draw in chin pulling head straight back. Keep jaw and eyes level.
Hold this position for 5 to 7 seconds. Release.
Repeat.
Side/Torso – Standing Bend
Stand with feet together and palms overhead touching.
Bend body to one side as far as possible.
Hold 5 to 7 seconds.
Resume original position.
Bend body to the other side as far as possible.
Hold 5 to 7 seconds.
Resume original position.
Chest Scapula Adduction with Pectorals
Stand in a doorframe, palms against frame and arms at 90 degrees.
Lean forward, squeezing shoulder blades together.
Hold 7 to 10 seconds.
Release, then repeat.
Hip Flexors/Quadriceps Stretch
Stand, may use chair as a support.
Slowly bend left leg feeling the stretch.
Hold for 7 to 10 seconds.
Release.
Repeat with other leg.
Dorsiflexion and Plantar Flexion, sitting
Sitting with feet on the floor.
Point toes up while keeping heels on the floor.
Hold position 5 to 7 seconds.
Now, press toes to the floor while raising heels.
Hold position 5 to 7 seconds.
Repeat several times.
Upper/Mid Back Stretch, sitting
Sitting in chair with knees apart, bend forward toward the floor.
Feel the stretch in the lower back.
Hold 7 to 10seconds.
Sit upright.
Repeat.
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The ability to unlock Arnold's Delts Masterplan holds the key to altering your body shape and making a significant impact on the size of your deltoid for an iconic X-Frame Physique. Arnold Schwarzenegger's method of strategic planning stresses the importance of forming solid, well-rounded shoulders and balanced development of the front, side and rear deltoids. When it comes to bodybuilding, shoulders play an important role along with abdominals and calves, which form the basis of a great body.
The importance of individual training for each head of deltoid and the minimum of 15 sets in each session highlights Arnold's rigorous routine. For traps, he recommends the use of at least six exercises, with five sets for each. Arnold's guidance is applicable from beginner to advanced bodybuilders with an emphasis on addressing weaknesses and creating harmony, proportion and harmony.
Moving to pressing exercises, Arnold's wisdom shines through in the selection of four exercises, which includes the legendary Arnold Press. The emphasis on seated presses that have a broad grip will prevent arm lockout and enhance side deltoid involvement. Arnold's advice on the prevention of arm lockout in presses and ensuring the deltoids are in a constant state of tension echo the principles that lead to successful deltoid engagement.
In the lateral exercise, Arnold's commitment to focusing on precise movements that target the front, side and rear deltoids is evident. The importance of an exact form, as well as the full range of motion and a focus on the wrist, hand elbow, thumb, and hand positions, demonstrates the precise approach that has defined Arnold's career.
Arnold's Shoulder Workout encapsulates an exercise program and an overall philosophy that emphasizes consistency, a keen eye for details and an organized approach to eating. The quest for large cannonball delts and broad shoulders is a nod to Arnold's timeless wisdom and an ideal goal for anyone who is committed to the goal of achieving the highest quality in bodybuilding.
Read Full Article in Details:- https://www.herculesbodybuilding.com/2023/11/arnolds-ultimate-shoulder-training-guide.html
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Shoulder exercises with the straight bar, EZ bar, and T bar
Do you have a desire to build and amplify your shoulder muscles in the gym? You need to include shoulder exercises with the straight bar - EZ Bar - T-Bar in your training schedule
The question here is why are shoulder exercises with the straight bar - EZ Bar - T Bar considered one of the most important and best training plans to amplify the shoulder muscles?
These exercises are considered complex exercises that target the shoulder muscles from all areas. Since the shoulder muscles need many exercises and contribute to many movements, they will need more than one exercise to build and strengthen them from all aspects. The shoulder exercises with the straight bar - EZ Bar - T Bar This will work to amplify and build the shoulder muscles in the way you desire. It will also give you greater physical fitness and strength
In this video, we provide you with more shoulder exercises with the straight bar - EZ Bar - T Bar, and if you want to diversify your training program, you are in the right place. I will leave you in the description some links to different shoulder exercises and some other exercises for the rest of the body
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There’s many reasons why you might experience shoulder pain.
In my case, training under archaic methods pushed my body beyond breaking point multiple times in my earlier days, causing painful rotator cuff and cartilage labrum tears.
I am proud to say, all of which I rehabbed successfully without surgery.
In the process I learnt that most shoulder rehab programs fall short because they lack the necessary strength progressions to properly fix your issues.
My formula for success was to first correct my technique for the best exercises, know when and how to progress them properly beyond the initial diagnosis period and how to put it all into a practical workout that would complement my regular training routine.
If you suffer shoulder pain, or know someone who does, then you’ll get a lot of value from the latest video uploaded to our Youtube channel.
Let’s reinvent how you train for strength and flexibility.
So you can do more of what you love without pain!
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Scapular Pull Ups: How To Do, Muscles Worked & Benefits
Scapular Pull Ups: How To Do, Muscles Worked & Benefits
Scapular pull ups, or Scapula pull ups are one of the best exercises for strengthening the upper back muscles and improving shoulder strength and mobility.
Incorporating retract scapular pull up into your exercise routine can help to build additional strength, muscle mass and improve weak areas in your shoulders and upper back.
In this article, you will learn everything you need to know…
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my 2023 year of art in review
i drew SOO much it's been a while that i had more than one drawing a month to choose from. i didn't draw for the first half of the year because of Reasons but then a dear friend said she started reading tgcf so i read with her and you know how it went from there
drawing fengqing is soooo fun and everyone is so kind to me!! 🏹⚔️💝 i did fengqing week in september, then the web event in october and the advent calendar in december !!
the december illustration was for the fq advent calendar and i will post the full image when i can 🥰
anyways it's been a while since drawing has been fun so it was a quite good year. my wish for 2024 is all my friends to have fun creating things and staying silly !! ✨
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