"kneecaps" - 1 õppematerjal

The 4-Hour Body - An Uncommon Guide to Rapid Fat-Loss, Incredible Sex, and Becoming Superhuman - Timothy Ferriss

called the "reverse drag curl." The First Compound Exercise: The Two-Handed Kettlebell Swing We covered this exercise in detail in "Building the Perfect Posterior." Reps are 50+. The Second Compound Exercise: The "Yates" Bent Row Named after six-time Mr. Olympia Dorian Yates, who used it as a staple of his back routine, this exercise is a palms-up bent row performed with a slight 20­30-degree bend at the waist from standing. The bar will generally be at the top of the kneecaps in the bottom hang position. To minimize wrist pain, perform with an EZ bar if possible (here demonstrated with a standard Olympic barbell) and pause for a second at your hip crease, where the bar should make contact. The Reverse Drag Curl This exercise, ideally performed with a thick bar, develops the brachialis on the side of the upper arm and provides more constant tension than traditional curls. Traditional curls often place the elbow under the weight at the top of the moment,