What are straight leg deadlifts? What are they for? The straight leg deadlifts are defined as an exercise for the posterior kinetic chain, with which all the “posterior” muscles are considered, simplifying, dorsal, gluteus and hamstring mainly. The movement is a hip extension, technically defined as a “ hip hinge ”motor pattern. It can be guessed from the name that falls into the…
In bodybuilding the goal is generally to increase your muscle mass (depending on the stage of preparation you are in). The straight leg deadlifts are used for hamstring and glute training and placed in the split with different logics. The main exercise of progression in a rep range EXERCISE PROGRESSION Deadlift with straight legs 3 ″ descent 3-4x 6 RIR2-1 Seated leg curl 2-3x 10-12 concentric settlement…
We present to your attention a set of CrossFit exercises for women. The program includes exercises that allow you to effectively work out problem areas. Walking lunges Target muscle groups: gluteal muscles, front and back of the thighs, stabilizer muscles. Starting position: feet hip-width apart take weights in both hands, arms extended along the body. We take a wide…
Calf muscles and exercises As always, let’s start from anatomy, the main source of decisive inputs for setting-up exercises in the gym. The calf is a muscle composed of three different muscle bellies (tri-cipite of the sura): Two bi-articular (plantar and gastrocnemius ): the gastrocnemius is the most superficial and visible muscle, we will therefore refer to it, even if the plantar intervenes…
How many kgs to use and how many reps to do? Lateral raises are generally not an exercise suitable for too low repetition ranges, considering a classic execution time: ascent 1 ″ descent 2-3 ″, the most suitable working range is from 8 to 15+ repetitions. The advice, if you are an intermediate subject, is to move in this rep range and not fossilize only…
What are the side risers for? The lateral raises are an ” isolation ” exercise, the aim of which is to train mainly the medial head of the deltoid. Apparently, it is a simple motor pattern, but the different variations and the measures proposed over the years have created a lot of confusion. This veil of uncertainty is quite dangerous considering…
How much volume to do? How many series? The question that originates from “How many series should I do?” è “How many series do I need to obtain an adaptation that translates into the improvement of the training parameters ?”, here then we begin to develop an analytical capacity rather than adherence to numbers that most of the time are ends in themselves….