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How non-power lumbar exercise

a158537112542010-02-19 14:11:02 +0000 #1
Once a year I had the opportunity recruitment because we need to carry 160 pounds to go 150 meters, before admission. I would like to ask how to train ah! 3 months can do carry the move? The last time did not carry the movement can not fail
sqh192010-02-19 14:15:04 +0000 #2
l. straight leg dead lift

Initial posture: legs open, with shoulder width or slightly narrower, straight legs and body flexion, two hand residence surface barbell bar, grip slightly wider in the shoulder.

Action short range: Hold the barbell with both hands, force his arm pulled back, supreme body completely straight, and then slowly back along the same route, repeat.

Action Role: This action enables the body most of the muscles, tendons, bones and joints are all subject to greater stimulation, in particular, to highlight the training back muscles and thighs biceps femoris, gluteus maximus and so on.

Action points: straight leg dead lift asked not to be bent legs, the waist should be straight, do not Gongyao. As is usually dead lift the weight of larger, so fierce early bogey pull up to avoid injury waist.

2. Goat to come forward to

Initial posture: prone to come forward in the frame or box horse goat, the upper body naturally drooping, feet fixed on the shelves, or by others hold him down, Shuangshoubaotou.

Action Process: shrink back muscles, so that the body on the Gong Qi, to peak a little to stop a moment, then slowly along the same route back, repeat.

Action Role: The main train back long brevis muscle and back, right gluteus maximus and thigh muscles after the group has a good stimulating effect.

Action points: speed of movement is not uniform since Meng Meng down, try to tighten up when bent back muscles, strength, when Shuangshoubaotou, no power may be placed both hands behind the waist.
gamboleoy2010-02-19 14:46:17 +0000 #3
sit-ups, and then hand to the body sticks up, lift up his legs at the same time, each of 10 a day 4-5 group.
Dream Field States2010-02-19 15:24:57 +0000 #4
ah

you have to work a good candidate special Oh. I come out in rural areas, and do not know what the high professional approach, according to my way, you can carry heavy things up again in situ to do squat movement, This is pretty useful, I think that the faster method. Then that is your usual candidates or when there is carry things, and try not to stand too straight legs, common sense is not necessarily true.

I wish you every success
frankzane12010-02-19 14:37:52 +0000 #5
lighter weight material to span and gradual increase in weight until it reaches the required carry starting weight.

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