SLAP Tears

What's up ? This is THE stephane ANDRE. With my training, I'm interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff. SLAP is an acronym for superior labrum anterior to posterior. The labrum is a rim of tissue that adds depth to the bony socket of the shoulder. The superior or « top »…

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Anterior Cruciate Ligament Injuries

What's up ? This is THE stephane ANDRE. With my training, I'm interested in biomechanics to avoid injuries. I read « Sport Medicine Media Guide » and I learned some good stuff. Knee is the largest and most complex joint of the body. There are 4 primary ligaments (with their muscles and tendons) and secondary ligaments for the knee to function properly. Here…

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Abs Stretching

What's up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on your stomach on your hands with your arms extended : Straighten up your chest slowly by tilting your head back slightly Maintain this position for few seconds while breathing slowly to feel the stretching of your abs. Variant…

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Stretching For Squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Here is a stretching exercice often done by the powerlifters to avoid having muscle tears during the squat. It's a stretching exercise to do during the warm-up session and between the first sets. This stretching exercise involves crouching slowly while hanging on a stable support such…

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How To Do Front Squat

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Standing with your feet apart at about the shoulder’s width. You take the barbell with a pronated grip and you put the barbell on your upper chest and your anterior deltoid : Inhale deeply to maintain intrathoracic pressure that prevents your torso from sagging forward. Arch slightly…

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Stretching Of Trapezius And Neck

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. A hand on your head, you pull slowly to tilt your head to the side. This exercise stretches the sternocleidomastoid, all (anterior, middle and posterior) scalenes muscles, the upper part of the trapezius, splenius capitis , splenius cervicis , semispinalis and small spine muscles like longus…

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How To Do Close-Grip Lat Pulldowns

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Podcast: Sitting at the machine with your knees under the pads: Inhale and bring the handle back to the sternum by swelling your chest and tilting your back slightly Exhale at the end of the movement This exercise works the latissimus dorsi and teres major. This…

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Dumbbell Pullovers

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on a bench with your feet on the ground. You take a dumbbell with both hands and your arms outstretched. The dumbbell is on your palms and your thumbs and forefingers encircling the handle: Inhale and lower the dumbbell behind your head by slightly bending…

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Incline Dumbbell Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Sitting on an inclined bench (no more than 60° because you don’t want to work only your deltoids) with your elbows bent. You have a dumbbell in each hand with a pronated grip. Inhale and extend your arms vertically by bringing the dumbbells closer together Exhale…

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Leverage Bench Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on a horizonzal bench with your butt glued to the bench and your feet on the ground : Inhale and press Exhale at the end of the movement This guided exercise works the pectoralis major, mainly the sternal parts at the end of the movement. This…

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Decline Bench Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. By lying on a bench with you head down and fix your feet so as not to slip. The bench is declined between 20° and 40° Take the barbell with a pronated grip and a hand gap equal to or wider than your shoulders. Inhale and…

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Close-Grip Bench Press

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff. Lying on a horizontal bench with your butt glued to the bench and your feet on the ground : Takes the barbell with a pronated grip. The distance between your hands varies from 10 to 40 cm (3.9 to 15.7 inches) of your wrists flexibility. Inhale and…

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