proGymTips

WHAT ARE SERIES AND REPETITIONS?

As I said at the beginning, series and repetitions (along with rest times) are the main ones responsible for providing organization and structure to our workouts.And, while it’s pretty intuitive, each term has a particular meaning, let’s look at this and then the optimal values of sets and reps for volume, strength, and endurance.

HOW TO MAKE THE PULLEY TO THE CHEST?

Sit so that the bar is directly above your head and body. Now with your feet firmly on the floor, set the equipment so that the pads fit your thighs. Take the curved part of the ends of the bar, with your palms facing forward. The back should be straight, the arms fully extended, and the shoulders in position to form a large “Y”.

HOW TO PERFORM TRICEPS EXTENSION WITH REVERSE GRIP?

Place a straight handle on a high pulley cable. Stand in front of the weight pile and place one leg slightly in front of the other. Take the bar with a narrow hand spacing (about shoulder width), and palms up. Start with your forearms just above the parallel with the floor and elbows near your sides. Keeping your elbows static, contract your triceps to extend your elbows until your arms are straight.

HOW TO PERFORM TRICEPS EXTENSION WITH LOW PULLEY?

Attach a rope to the lower pulley of a pulley station. Take the rope for both hands with a neutral handle (palms facing each other). Turn your body away from the equipment so that your back faces it.

HOW TO PERFORM THE TRICEPS EXTENSION IN DECLINED BENCH?

Lie on your back on a declined bench set at an angle of 30 to 45 degrees below the horizontal. Take an EZ bar with the correct load and place it on your chest with your arms outstretched, palms up. Their hands should carry a narrow grip, approximately 15-20 cm apart from each other. While keeping your elbows inside and the top of your arms still, slowly bend your elbows and lower the load towards forehead height.