字幕列表 影片播放 列印英文字幕 What's up, guys? Jeff Cavaliere, ATHLEANX.com. Today I want to show you just one thing that you could start doing at the end of every one of your workouts that will improve your posture, making you look better aesthetically, it will help you avoid injuries, and it's going to help prevent a lot of those ugly muscle imbalances that either have, or are developing because of the programs that you're following right now. That's where I just want to quickly start. As a strength coach, and a physical therapist it's impossible for me to separate the two. Yes, I want to get you stronger. I want you to look better. I want you to perform better. But I also have to make sure that we're doing it without risking your overall ability to perform and stay in the gym because you're screwing up your ability to stay balanced. If you're doing a lot of pushing stuff and not doing nearly enough pulling – which I know you likely are, unless you're following one of our ATHLEANX programs, because I make sure I build this into everything we do – then you've got to start intervening. This is all you have to do, I promise. It's not that complicated, but you'd better be consistent with it. It's one combination of this face pull, and overhead trap pull. What we're doing is, we start by setting this cable up high. If you don’t have a cable, you can simply put a band up somewhere if you're training at home. What I want to do is, I want to pull, and I want to get my hands so I'm turning here. Then I'm trying to get my thumbs pointing backwards. They're here, and I want to get them backwards. I want to keep my elbows down at this level. I don’t want to raise them up here, at the level of my shoulder. I want to keep them below my shoulder. Then I come in here, and I'm turning, and pull. Turn, and pull. All I'm going to do is go for 10 of these. The face pull here, by actually turning, and rotating out; I'm getting the external rotation of the shoulder to get the rotator cuff. Again, it never gets trained in most conventional training programs. With all that pulling that you're doing, or pushing that you're doing, you need to work on your pull. Now, as soon as I'm done with that, now I go into the trap raise, where I come straight up, overhead, and down. Overhead, down. Overhead. And as I get to the top I'm trying to lead with my thumbs. Back, and almost out, at an angle. Back here, and out at an angle. So what I'm working here are those all-important lower traps that help to stabilize my entire upper back during all the pushing exercises. So if you train your chest, absolutely do three circuits of these at the end of every chest workout. When you do your shoulders, do the same thing. If you're doing them as a push workout, do them. If you're doing your leg workouts, do them. Even if you're doing your pull workouts – because I don’t think if your pull workout consists of just rowing, or lat pull downs – where is the rotation component? Where are the more intricate exercise choices that hit those smaller muscles in the upper back? They're likely not there. This will go a long way toward helping you to get all those benefits I listed at the beginning of the video. It's not that hard to do. You've just got to be pretty damn consistent with it. All right, guys. On the other hand, if you're looking for programs that actually work all these things in at the appropriate time, in the right volume so you avoid all those things we talked about in the beginning; that's what I do with our ATHLEANX programs. They're all available at ATHLEANX.com. In the meantime, guys, if you've found the video helpful leave your comments and thumbs up below. Let me know what else you want me to cover and I'll do my best to do that for you in the days, and weeks ahead. See you soon.