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  • 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 pullingwhich

  • I know you likely are, unless you're following one of our ATHLEANX programs, because I make

  • sure I build this into everything we dothen 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 workoutsbecause I don’t think if your pull workout consists

  • of just rowing, or lat pull downswhere 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.

What's up, guys?

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B1 中級

すべてのワークアウトの後にこれを行う(NON-NEGOTIABLE) (Do This AFTER Every Workout! (NON-NEGOTIABLE))

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    Yu-Heng Hsieh に公開 2021 年 01 月 14 日
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