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What's up guys? Jeff Cavaliere, ATHLEANX.COM.
Today I'm going to show you a perfectFfinisher for a Shoulder Workout to help take you
not just to the end of your workout but through the end your workout.
To that point where we create muscle overload. And that's the most important thing if you're
looking to add size.
Now you don't have to be a Seismologist to understand this technique because we call
this the tremors technique,
and you don't have to have a real background in earthquakes to figure that out,
but it actually works very similar to an earthquake and how it affects your muscles.
We know that with an earthquake there's an epicenter and that's where all the action's
occurring,
that's where the brunt of the earthquake is and then people will still feel tremors around
the area of the earthquake usually a long distance away.
Well we can do the same thing here by actually creating sort of the epicenter in the weakest
area of our Shoulders.
In this case it's going to be most likely for you your rear Delt, your Posterior Deltoids.
So we'll take the weight that we'd normally fail in, in a 10 to 12 rep range for a Bentover
Lateral Raise, ok.
That is the guiding weight that we'll use for the rest of this set, this tremor set.
And from there you move then up to a Side Lateral Raise.
Well we know that a properly executed Side Lateral Raise will actually have your Arms
traveling in a position here,
because again I'll actually put the whole video out on this if I have to in the future,
but the proper position is actually with our thumbs a little higher than our pinkies, not
the opposite way around,
which will actually get a little bit of external rotation in at the Shoulder and still keep
some work going in those Posterior Deltoids.
So you're going to still feel a little bit of that tremor in the back even though you've
traveled a little bit forward to the Medial Delt.
Then of course once you go to failure there, you're going to now go up into the Front Raise.
And now the Front Raise, we've moved the focus now into the Front Deltoid,
but we're going to feel a little bit of that tremor carrying through into the side Delt
and of course all the way back to the rear Delt
because we haven't rested between any of these legs of this journey.
And then finally we go the the all so simple, Overhead Press,
except at this point, fourth in line in our exercises, it becomes pretty damn hard.
And yes, guess what, when you do these you'll start to feel some of those tremors still
going on in the back side,
all the way back on the other side of your Shoulder because of this cumulative fatigue.
So I'll actually demonstrate it for you, exactly what this looks like in action.
We're going to take our Dumbbells again, I'm going to use the ones that would allow me
to fail in the 10 to 12 rep range on a Rear Delt Fly.
Ok, so I'll position here so you can see what's going on.
I'm just going to come up and back.
I'm trying to make almost a 'W' here with my arms so that this positioning here alright,
so that I get a little bit of that external rotation at the top as well.
Let me go lay up now for the sides. Alright from here and up.
I can feel it in the back too.
10, 11, 12.
And now up to the front, catch your breath.
1, 2, 3, 4, 5, 6, 7, 8, god 9, 10, 11, one more 12.
And now, got to finish them off with that really light 20 pound Overhead Shoulder Dumbbell
Press,
but it's already killing me to get them in this position right here.
And press up and I can already start to feel that way back in the back of my shoulders
as well.
6,7,8,9 ohhhh.
And guess what, you rest about 30 seconds, those were 20's.
I come back down here, I've got my 15's and then I repeat it all over again.
And this is your finisher guys.
You go until the last set.
I've even performed some, where I take my hands and I go through the motion with just
as hard a squeeze as I can possibly get,
through here and the Rear Delt, up here again for the Sides, really trying to squeeze as
hard as I possibly could right at the top.
And then come up to the front here and try to squeeze as hard as I possibly can.
And then go back up to the Press one more time and squeeze as hard as I possibly can.
And I can tell you, right after a hard shoulder workout, it doesn't get any better than that.
That is a great way to finish off a high intensity Shoulder Workout capable of taking you to
that next level, capable of producing growth for you.
Guys, if you're looking for a way to train intensely in a much shorter period of time,
you've got to start being willing to trade in some of that workout length for intensity.
You can't just keep coasting through your workouts, thinking that doing the same thing
over and over again is going to give you better results.
Unfortunately it's going to give you the same results that you've been getting.
If you want that jolt and you're looking for me to coach you through every step of the
way, I'll do that.
Head to ATHLEANX.COM, get our ATHLEANX Training System,
and I will walk you through every workout, every technique I've got in the next 90 days.
I hope you guys found this video valuable. If you want more like, let me know.
We've got finishers for other areas as well.
I'll make sure I can bring them back to you here, right here on this channel.
Alright guys, I'll see you back here soon.
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健身迷看這邊:高間歇肩膀訓練 (Shoulder Workout Finisher (WORKS EVERY TIME!!))

681 分類 收藏
陳信宇 發佈於 2017 年 2 月 8 日

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