I have never got to grips with reverse crunches either. They just seem so hard and I can barely do one (if any) if I make sure all movement is coming from the abs and I am not just movbing my legs up from the hips.).
Seems very hit or miss, last night I couldn't manage one, usually I can get a good 4 or 5, either way very tricky, I may ask Ant if there's an "easier" alternative
Richy23 wrote:
Regarding lat pulldowns, do you do it on a machine or with a bar and cable stack? Do you use an underhand grip; if not do so as you'll but you're bideps in a stronger position to better work your back. I always find if done properly, lat pulldowns are one of the best upper back exercises. .)
It's a cable stack machine, I use a narrow underhand grip (narrow to avoid forearm discomfort)
Richy23 wrote:
If I were you, I'd drop the weight down a bit as if you justy feel it in your back it sounds liuke you may have built up teh qweight topo quickly and lost thr form a bit. So drop it down a bit then.....
I think I will, I was "feeling it" more a few weeks back when using a lower weight
Richy23 wrote:
Sit upright with abs in (and lean back a very slight amount from the hips (not waist) if you wish). Hold the bar with an underhand grip. Then before you bend your arms, pull your shoulder blades back together and down. Then you can begin pulling the weight down; but imagine that ypou're forearms are there purely as hooks to hold the bar, and imagine that you therefore only have upper arms; so the point which you pull through is the elbow. I alweays imagine that I am performing more of a straight arm pulldown than actually bending the arms; yes the arms will bend as a result, but imagine just using the upper arms and pulling the elbow down in an arc around the shoulders whilst squeezing your shoulder blades together. As you pull, stay sitting up-right, as always dont over-arch you're lower back.
Perhaps try it sat in the chair now with no weight to get a feel for it then as I said try it with a lighter weight next time and con centrate on all that above.
It's the "pulling back the shoulder blades" part I have trouble with, how do you pull back your shoulder blades when your arms are gripping the bar overhead? It just doesn't seem to happen. With a row I can, no problem as it feels natural, with Pulldowns it just feels wierd. When my upper arms have pulled down & are by the side of my ribs I can pull my shoulder blades back.
It's the "pulling back the shoulder blades" part I have trouble with, how do you pull back your shoulder blades when your arms are gripping the bar overhead? It just doesn't seem to happen. With a row I can, no problem as it feels natural, with Pulldowns it just feels wierd. When my upper arms have pulled down & are by the side of my ribs I can pull my shoulder blades back.
just practice it sitting me now eight to get a fell for it. If you put yopur arms directly overhead then its impossible, but if they are overhead but slightly out inn front then you can do. So maybe you need to either sit back from teh cable stack a little so the cable isnt directly overhead, or if the seat doesnt move, then lean back FROM THE HIPS; so dont arch your back. So the cable is more out in front, then try it.
It's the "pulling back the shoulder blades" part I have trouble with, how do you pull back your shoulder blades when your arms are gripping the bar overhead? It just doesn't seem to happen. With a row I can, no problem as it feels natural, with Pulldowns it just feels wierd. When my upper arms have pulled down & are by the side of my ribs I can pull my shoulder blades back.
just practice it sitting me now eight to get a fell for it. If you put yopur arms directly overhead then its impossible, but if they are overhead but slightly out inn front then you can do. So maybe you need to either sit back from teh cable stack a little so the cable isnt directly overhead, or if the seat doesnt move, then lean back FROM THE HIPS; so dont arch your back. So the cable is more out in front, then try it.
I think that may be it mate :) I'm practising in the office now, if I sit further back & lean back slightly it feels a lot easier to pull back the shoulder blades. I want to gym to the gym now to give it a try. Cheers bud. I've asked Ant too so he may be able to shine some extra light on it, though I'm sure he's answered it before on here so I'll have a look around :)
It's the "pulling back the shoulder blades" part I have trouble with, how do you pull back your shoulder blades when your arms are gripping the bar overhead? It just doesn't seem to happen. With a row I can, no problem as it feels natural, with Pulldowns it just feels wierd. When my upper arms have pulled down & are by the side of my ribs I can pull my shoulder blades back.
just practice it sitting me now eight to get a fell for it. If you put yopur arms directly overhead then its impossible, but if they are overhead but slightly out inn front then you can do. So maybe you need to either sit back from teh cable stack a little so the cable isnt directly overhead, or if the seat doesnt move, then lean back FROM THE HIPS; so dont arch your back. So the cable is more out in front, then try it.
I think that may be it mate :) I'm practising in the office now, if I sit further back & lean back slightly it feels a lot easier to pull back the shoulder blades. I want to gym to the gym now to give it a try. Cheers bud. I've asked Ant too so he may be able to shine some extra light on it, though I'm sure he's answered it before on here so I'll have a look around :)
cool, make sure that when you do lean back, it is from teh hips so you're back stays in its natural and strongest position. And you only have to lean back a tiny amount; about 10-20deg. Don't go leaning right back and turning it into a row like some people do!
cool, make sure that when you do lean back, it is from teh hips so you're back stays in its natural and strongest position. And you only have to lean back a tiny amount; about 10-20deg. Don't go leaning right back and turning it into a row like some people do!
I'll drop the weight on Sunday & give it a bash :)
13st dead!!!!! (182lbs) - 3 lbs on last week, 10lbs loss in total, 39lbs since the start of MM08.
13st is the lowest I’ve weighed as an adult! Quick skinfold pinch over the weekend gave an Abdominal reading of 22-3mm, so it’s on its way down, happy days.
Bank Holiday weekend coming, so I can see the calories going out the window, though I will be sensible & try my best not to rack up thousands of needless calories.
Also next weekend is the wedding, so calories will go a bit Pete Tong at least one day, though, again, I’ll try & be sensible. Off to catch up on the weekend, looks like it’s been nice & busy on here
13st dead!!!!! (182lbs) - 3 lbs on last week, 10lbs loss in total, 39lbs since the start of MM08.
13st is the lowest I’ve weighed as an adult! Quick skinfold pinch over the weekend gave an Abdominal reading of 22-3mm, so it’s on its way down, happy days.
Bank Holiday weekend coming, so I can see the calories going out the window, though I will be sensible & try my best not to rack up thousands of needless calories.
Also next weekend is the wedding, so calories will go a bit Pete Tong at least one day, though, again, I’ll try & be sensible. Off to catch up on the weekend, looks like it’s been nice & busy on here
Well dont mate! That's good stuff, 39lbs loss is super dooper.
LOL at you having a hot chocolate for your supper - you're like a women on a period :-)
The stuff Anthony said I needed to concentrate on for some exercises.
Probably personal to me.
Leg Press
Keep your feet very slightly wider than shoulder width apart, and point your toes outward, again very slightly.
Push your lower back into the seat, and push through your heels.
When you push, don't push with your shoulders, again push with your lower back.
Pull your stomach in to which will brace your midsection and help protect your spine.
Machine Row
I know the video for this one is a different machine, but you remember how it's done.
When you pull the lever, keep looking forward, and try not to move your head about when it gets tough.
When it does get tough, pay particular attention to pulling the handles all the way back until they're in line with the chest pad.
Relax you face and neck. Remember how your shoulders dropped at the end when you did this? That's what we want. We don't want shrugged shoulders.
Chest Press
Use the top seat setting so the handles are at nipple height.
When you push, don't imagine pushing the handles forward, imagine pushing your chest muscles together to bring your upper arms across your chest.
Keep an eye on your shoulder and let me know if you experience any problems.
Dips
Use the outer handles, and hunch slightly forward.
Again, focus not on pushing yourself away from the bars, but squeezing your chest together to bring your upper arms inwards.
It is the same movement, but it will help you focus on using your chest more, and keeping your technique.
Don't look up on this exercise, keep looking down so you have a straight line between your head and neck.
Concentrate on keeping your shoulder blades apart. Particularly when the going gets tough, really concentrate on this at the bottom of the movement when you're likely to collapse your shoulder blades inwards.
