BodybuildingPro.com Training Database Advanced Training Tips Hard Habits to Break
A Few Exercises to Break up the
It doesn’t just happen
once you walk into the gym.
It happens everywhere, every place you venture throughout your day,
be it the living room, the bathroom, or the workplace. There are
certain things you do day after day after day.
It’s called the force of habit.
For instance, say you have a favorite sandwich shoppe around the
corner from where you work. When your lunch break rolls around, not
only do you head off to this very same sub joint, but you order the
same old steak & cheese sandwich time and time again. It could
be a routine that lasts weeks, months, even years. The same old
sandwich. It’s a process you don’t even think
Because it’s comfortable, because it’s safe. It
requires no thinking whatsoever, to order that sandwich, it’s
instilled within you like the pledge of allegiance. It’s a
routine you know by heart.
That’s why, when you stumble into the gym for your nightly
workout, you serve us the same old menu. Bench presses, incline
dumbbell flyes, dips, triceps extensions, twenty-minute treadmill,
whatever the case may be.
Start today to delve into a totally foreign exercise, one that is
going to shock your muscles like an episode of Real TV. That
machine you’ve walked by a thousand times over the past year?
Instead of just brushing past it it’s a homeless vagrant,
give it a little attention. Invest a few minutes in it. You may be
amazed at what it can do for you.
So, try some of these obscure, yet effective exercises that can
inject the variation you need in your workout to spawn new
REVERSE CABLE TRICEPS EXTENSIONS:
These are very similar to triceps extensions, except that the
palms are faced upward. You cannot use the V-handle on this,
you’ll need to use a small straight bar. With your palms
faced upward, grasp the bar so your elbows are close to your sides
at a 45-degree angle. Lower your forearms toward your sides,
squeezing the triceps muscles, as your elbows lock out. Slowly
return to the starting position.
ALTERNATE CABLE CURLS:
Find a pair of D-handles and attach them on the bottom hookups of
a parallel cable machine. Facing away from the machine – not
toward it – take the handles, one in each hand, and perform
alternate curls. As one curl is rising toward the point of
contraction, the other should be lowering toward the starting
position. These really burn!
This is a fitting name because these can really ‘hack’
your legs up. These are performed with the same range of motion as
barbell squats, however, most hack squat machines and placed on an
incline. This exercise will force you to use the proper range of
motion, and allow you to pay more strict attention to form, because
you won’t be performing a tightrope-balancing act with eight
plates on your shoulders. Plus, it’s much safer!
AND THERE’S NOT REALLY A NAME FOR THESE, HOWEVER
After a set of side lateral raises or front dumbbell raises, you
can really blast your delts and traps with this one. Grab a plate
– perhaps a 35- or 45-pounder, holding it firmly between your
palms. With your elbows straight out in front of you, slowly raise
the plate in a circular motion, taking it all the way above your
head. Once it is directly above your head, slowly lower the plate
to your thighs. These are great for toning the traps and delts.
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