Machine Trunk Rotation

machine trunk rotation abs

What’s up ? This is THE stephane ANDRE ! I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Attention

Torso’s rotation in the machine are proscribed for people suffering from lower back or having already had a herniated disc, as they might aggravate or reappear this lumbar pathology.

machine trunk rotation abs

Standing on the turntable with your hands on the handles :

  • Rotate your pelvis from one side to the other, keeping your shoulders fixed and controlling the rotation. Your knees are slightly bent to avoid the risk of ligament stretching.

This exercise works mainly external and internal obliques and a little less rectus abdominis. Sets with high reps give better results.

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-Steph

Incline Leg Raises

incline leg raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Lying on the incline bench with your hands gripping the handles :

  • Raise your legs up to the horizontal

  • Raise your pelvis by rounding your spine to try to touch your head with your knees

This exercise works your muscles in 2 phases :

  1. When you raise your legs, it’s iliopsoas, rectus femoris and tensor fasciae latae that work.

  2. When you round your back, it’s your abs, mainly the part under your navel of the rectus abdominis that work.

incline leg raises pelvic movement

Note

This exercise is great for people who have difficulty to feel the work on abs. As this movement is difficult, it’s advisable for beginners to adjust the bench with a low inclination.

incline leg raises

Share this article if you think it can help someone you know. Thank you.

-Steph

Machine Crunch

machine crunches

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your hands holding the handles. Your feet wedged under the pads :

  • Inhale and round your back to bring your torso to your thighs.

  • Exhale at the end of the movement

This exercise is excellent because it allows you to adjust the weight relative to your level. You can use lightweights if you’re a beginner or heavyweights, without risk, if you’re an athlete.

Share this article if you think it can help someone you know. Thank you.

-Steph

Be A Curious Entrepreneur To Boost Sales

be curious

I watched an Olivier Roland’s video  and I learned good stuff.

I read an article about Otzi, a man who died about 3255 or 3300 BCE. It’s been over 5000 years. Otzi is the name given to a frozen and dehydrated human being discovered on 19 September 1991 at an altitude of 3210 meters nears Hauslabjoch on the border between Austria and Italy. Otzi discovered with his axe in wooden handle and a copper blade. But why a copper blade because copper is soft ?

Apart from gold, the first metal used by men to make tools was cooper. It’s just because at the time, they didn’t know that by adding tin, it made a stronger alloy, bronze.

Now, it seems obvious to people with knowledge of metallurgy but for a long time nobody knew this alloy.

What I mean is that we’re all ignorant of something. This may be something that a small minority of the population knows or something everyone knows. I’m talking about it in a broad sense, it goes to confidential discoveries to widespread discoveries. We’re ignorant of many of these discoveries, no matter how popular these discoveries are.

Here is an example. Since 1977, it has been scientifically proven that when you make a request to a person (no matter the demand), if you touch the forearm or the shoulder of this person, you can even double your chance that the person tells you « yes ». There are still plenty of people who don’t know this and there are also people who know that but don’t use it. When you become aware of this, you realize that staying alone in you corner doesn’t help you to know the discoveries that there are in the world. And over time, you’ll become the last person to know what everyone starts to learn.

Stay in touch with innovations/discoveries

innovation discovery

What is important to understand for an entrepreneur is that it’s a duty, a philosophy and a way of life to always be in touch with innovations in the scientific field and also in other fields.

Today, there are many techniques or methods that have been used and proven in thousands of sectors to sell effectively on internet. What I find amazing is that there are still a lot of entrepreneurs who don’t know that selling their products on internet is possible. It’s almost a malpractice of theirs because they cut themselves off from an enormous potential for growth.

We all know people who have recently learned things that everyone knew. We have already discovered something and realize that everyone already knew that (or almost).

What is necessary for you to be successful in the long term and build your legacy is that you need to be constantly on a process of meeting people in your field and outside of your field to learn all the time from new things. Which means that you have to read books, follow trainings, follow Youtube educational channel. You also have to go to place to meet people who inspire you and people who motivate you.

Think about it : « If you’re always in a room where you’re the smartest person, you’re in the wrong room ». It may work for a while, but soon you will not evolve and during this time, the world is moving very fast. Be part of the people who take a few steps forward to learn and execute new things and let others stand-still.

Share this article if you think it can help someone you know. Thank you .

-Steph

Machine Hip Extensions

machine hip extensions

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

The torso tilted forwards with your hands on the handles. You’re standing on one leg and the other is slightly forward with the pad placed under the knee joint at mid-distance from the ankle :

  • Inhale and move your thigh to the rear until your hip is fully extended backward (hyperextension).

  • Keep the contraction in isometry for 2 seconds and return to the starting position

  • Exhale at the end of the movement

This exercise works mainly gluteals and a little bit semitendinosus, semimembranosus and biceps femoris long head.

Share this article if you think it can help someone you know. Thank you.

-Steph

Cable Back Kicks

cable back kicks glutes anatomy

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Standing in front of the machine with your hands on the handle. Your pelvis tilted forward. You’re standing on one leg and the other connected to the low pulley :

  • Tilt your pelvis forward

  • Bring your leg back

The extension of the hip is limited by the stress placed on the iliofemoral ligament, also called ligament of Bertin.

cable back kicks glutes anatom iliofemoral ligament

This exercise works mainly gluteus maximus and a little bit of hamstrings with the exception of biceps femoris short head.

This exercise allows you to develop shapely legs while increasing muscle tone to your gluteals.

Share this article if you think it can help someone you know. Thank you.

-Steph

Seated Leg Curls

seated leg curls

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Sitting on the machine with your legs straight and your ankles on the pads. Your thighs wedged with your hands on the handles :

  • Inhale and flex your legs

  • Exhale at the end of the movement

seated leg curls

This exercise works all hamstrings muscles and in depth popliteus muscle. This exercise works a little bit the gastrocnemius muscles.

Note

Having a sitting position means that you have your pelvis anteversion and this allows you to stretch semi-membranous, semi-tendinous and long portion of biceps femoris favorably to better target the work on this muscle group.

Variants

anatomy leg hamstrings leg curl

  • By doing this exercise with your ankle in flexion, you transfer some of the work on your gastrocnemius muscles.

  • By doing this exercise with your ankles in extension, you mainly target the effort on your hamstrings.

Popliteus muscle

anatomy popliteus muscle

Popliteus muscle is deep in the posterior side of the leg, on the level of the knee joint. This muscle works the hamstrings and gastrocnemius to flex the leg on the thigh.

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-Steph