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  • What's up, guys?

  • Jeff Cavaliere, ATHLEANX.com.

  • I’m going to show you something to do every, single morning.

  • I promise, if you do this it’s going to help you a lot.

  • Youre going to improve your posture, youre going to improve your grip strength, and youre

  • going to improve your abs.

  • Youll also have a little bit of an indicator of where your CNS is, in terms of your training,

  • and where you might want to dial it back a little bit.

  • We can do this all in two and a half minutes.

  • The first thing I do when I roll out of bed everydayyou guys know, I’ve shared

  • this with you before – I drink water.

  • I try to get at least 20oz to 24oz of water in.

  • I’ll leave two bottles out that are room temperature so it’s easier for me to drink

  • and it sets me off on the right foot.

  • I think it’s very, very important.

  • You are dehydrated when you wake up.

  • There’s no two ways about it.

  • Unless youre getting up in the middle of the night to drink waterwhich a lot of

  • us don’t doyoure going to be dehydrated.

  • It’s your great opportunity here to make a habit of getting water in first thing in

  • the day.

  • Then we take this all-important stop here as I walk through the bathroom.

  • I have a pullup bar that I hang from my closet.

  • What this does is gives me a one-minute opportunity, two times, to get something really important

  • done.

  • The first thing I do is, I want to try and decompress my spine.

  • What I do is grab the bar and drop my pelvis.

  • My toes can be in contact with the ground here.

  • I’m actually advising it.

  • Very, very lightly though.

  • When I do that and drop, my pelvis – I’m able to decompress that lumbar spine.

  • You can literally feel the pelvis drop and the weight of the pelvis drop, which allows

  • those spinal segments to decompress.

  • So, it should allow you to feel a bit looser, and better through there.

  • The second thing is, posturally I’m able to get extension here through my thoracic

  • spine.

  • That mid-back area is the area we always sit hunched over through the whole day.

  • This is our chance to always get good extension every, single day for at least a minute, to

  • start off the day.

  • It’s the cumulative effect that has the biggest impact when you do this.

  • I try to reach my head through here to reinforce as much extension as I can through that area.

  • Obviously, just gripping the bar for a minute is going to have that cumulative effect of

  • working on our form and our grip strength.

  • I’ve indicated before how that could be a signan early signof whether or

  • not you might be doing too much, frying yourself out with the training.

  • If your grip strength is not where it needs to be, and you start to lose strength during

  • these two, one minute sessions; it’s probably an indicator that youre tiring out a little

  • bit.

  • But next we want to go, immediately, as soon as were done we turn around and now we

  • turn this into an ab exercise.

  • You really just have to hang.

  • I mentioned before, when I had my hernia one of the hardest things I could do to get myself

  • back on track was just hanging from a bar.

  • That’s one of the biggest things that your abs are responsible for.

  • What you do is just hollow out in here and just hold.

  • This time, for my arms, instead of just dropping down I want to get a little bit of stability.

  • Pull down through the shoulder blades so I get some scapular stability, too.

  • That’s another thing I think we lose sight of; developing those muscles in the back.

  • So, I hold it.

  • So, I’ve got one-minute holding with the purpose of decompressing, one minute of holding

  • to actually work on the abs.

  • The cumulative effect, knowing that the two, one-minute holds are going to help us build

  • our form, strength, and forearms in general, and also have an indicator of where we might

  • be in our training.

  • It’s such a short, quick routine.

  • It’s so easy to do.

  • All you need is that pullup bar and to remember to start making some new habitsthe good

  • habitsfor the long term.

  • If youre looking for a program that sets you off on the right track to having really

  • good habits, to change your whole body around; that’s what we do with the ATHLEANX program.

  • I literally lay it out step by step, so you don’t miss a step.

  • You get into a habit and you make this a lifestyle, youll start making huge, huge changes in

  • your body.

  • That’s over at ATHLEANX.com.

  • In the meantime, if youve found this video helpful leave your comments and thumbs up

  • below.

  • Let us 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.

  • All right, guys.

  • See you soon.

What's up, guys?

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A2 初級 美國腔

每天早上都這樣做!(是否健身) (Do This EVERY Morning! (WORKOUT OR NOT))

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    Yu-Heng Hsieh 發佈於 2021 年 01 月 14 日
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