|Bodybuilding Mandatory Poses Overview Part 1 and 2
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IFBB Mandatory Poses Overview PART 2
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Side Chest Pose:
For this pose, the bodybuilder will stand sideways so the judges can see his profile. To execute the pose, He will fold the arm located in front of him, in a 90 degrees angle position, with a closed fist and the other hand wrapped around the rear arm's wrist. The front leg, should be slightly folded and rest on the toes.
The bodybuilder then should pull back the forward arm, bulge the chest and by applying pressure to the top of the folded arm, contract the biceps as much as possible.
The judge will pay attention to the pectoral muscles, the rib cage expansion, leg development and the biceps contraction. The abs should always be flexed.
Side Triceps Pose:
The Bodybuilder will stand in a similar position as the Side Chest Pose, but will place the two arms behind his back. He can cross the fingers to catch the other hand or hold the arm by the wrist with his back hand. The forward arm is stretched all the way down and the back arm is posed across the lower back.
The bodybuilder will then exert a pressure on his forward arm, thus causing the contraction of the triceps. He will also bulge the chest and will contract the abdominal muscles, the muscles of the thighs and the calves.
Front Lat Spread Pose:
Facing the judges with his feet close from one another positioned in a V-shape, the bodybuilder will place his hands on the bottom of the waistline and will deploy his dorsal muscles. While executing the pose, the bodybuilder must try to contract as many frontal muscles possible.
The judges will consider if the bodybuilder is able to display a large widening of the dorsal muscles (v-taper), fallowed by overall symmetry and conditioning.
Back Lat Spread Pose:
Facing the back of the stage, the bodybuilder will place both closed hands on the waist, the elbows drawn aside to spread the lats as largely as possible and put one foot behind; resting on the toes.
He will then contract the calf by supporting his toes on the ground and flexed the hamstrings and glutes.
The judges will seek a wide opening of the lats, rhomboids and traps but also a good muscular density.
IFBB Mandatory Poses Overview PART 1
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