關於 bench workout with bar ，我們在網路上蒐集到這些相關的討論、資訊與評價

Main reason for me to stay motivated during training is the thought of eating my fave fruit after workout. Another reason to try this back focused exercise on Monday is because you don't need to queue for Bench Press on #InternationalChestDay
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T-Bar Rows for upper body support that strengthened the muscles of upper & mid back
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1. Grab the barbell with a neutral grip, palms shoulder width apart
2. Maintain neutral head & spine throughout exercise
3. Position the torso to at least 45 degrees from the floor
4. Start exercise by pulling with your elbows & retract your shoulder blades
5. Hold at the top for 1 second, then return to starting position in a controlled tempo of 2 seconds

Preacher Curl Tips:
Grab an EZ-Bar with an underhand grip, hands shoulder-width apart, and sit on a preacher bench. Place the back of your upper arms against the padding, fully extending your arms. Contract your biceps to curl the bar toward your shoulders.
You can perform this exercise 3-5sets from 10-15reps.
#teamscitec #scitecnutrition #musclemania #pro #workout #arm #biceps

普通舉餅一，二百磅輕鬆，但加埋舉前膊，兩餅25kg 已經好癲。如果想做 Planche等street workout 動作, 呢個係好嘅練習～
Front Deltoid Raise + Chest press on Bench with Bar
Type: Strength
Main Muscle Worked: front deltoid, chest
Equipment: Bench, Barbell
Level: Advance
Force: Push & Pull

#workout #gym #bodybuilding #fitness #pushup #barbell #ffg #武術健身
#planche #rocktape #rocktapehk #rocktapehongkong

*Closed Caption is available in this video*

How to set up your home gym with simple equipments

Additional things you may need
1. Workout/Floor Mat (this is a must but I forgot to mention this in the video)
2. Resistance band
3. Barbell with a Squat Rack (this is the final piece of equipment to make a home gym complete! this requires more space and more investment)

▷Connect with Me
Instagram: https://www.instagram.com/jordanyeohfitness
Facebook: http://facebook.com/jordanyeohfitness
Personal Training Web App: https://ironmastery.com

Disclaimer: Before beginning this or any exercise program, please consult a physician for appropriate exercise prescription and safety precautions. The exercise instruction and advice presented are in no way intended as a substitute for medical consultation. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy, or have physical discomfort, you should stop immediately and consult a physician.

#TrainWithJordan #JYtraining #IronMastery

FITNESS SERIES: GINA’S ARM WORKOUT ROUTINE


WATCH TO FIND OUT Gina’s arm workout routine for lean, cut, summertime arms! Do this routine at the gym, at home or even at the office! It’s easy and the results are real!!

*Disclaimer: we not certified trainers , just simply showing you guys what we like to do and what works for us. :)

This video is about Gina’s fitness arm routine FOR BICEPS AND TRICEPS. Please note Gina definitely likes to do other exercises as well but these are her FAVES!

As we say in the video, you just have to find what works for you! For us, we have learned so much from being in the gym and working with trainers (we are still learning), and we hope that from this video you can learn something too and achieve those lean cut arms!

There are 6 exercises in total (3 for biceps and 3 for triceps) to complete this arm workout routine. Feel free to follow along below, and try these exercises out for yourself. Please do what works for you and of course at anytime if something doesn’t feel right or causes you pain please stop! Always listen to your body :)


1. BICEP HAMMER CURL
-Choose a weight that is heavy enough for resistance
-Stand hips width apart
-Hold the weights with your thumbs facing upward, keep your elbows at your side
-Lift straight up and down x10 times
-Do 3 repetitions of 10
(For Level 2 lift one foot onto your toes and do the same steps described above. Alternate each side. This will also work your core while working your biceps)

2. BICEP STRAIGHT UP CURL
-Choose a weight that is heavy enough for resistance
-Stand hips width apart
-Hold the weights with your palms facing upward, keep your elbows at your side
-Lift straight up and down x10 times
-Do 3 repetitions of 10
(For level 2 lift one foot onto your toes and do the same steps described above. Alternate each side. This will also work your core while working your biceps)

3. BICEP STRAIGHT BAR CURL
-Choose a weight that is heavy enough for resistance
-Stand hips width apart and slightly bend your knees
-Light straight up and down x10 times
-Add your breath with a strong exhale as you lift up
-Do 3 repetitions of 10

4. TRICEP KICKBACKS
-Choose a weight that is heavy enough for resistance
-Hold the weights with your thumbs face up
-Stand hips width apart, lean forward so your back is at a 45 degree angle, and slightly bend your knees
-Keep your elbows at your sides at a 90 degree angle and push the weights back x10 times
-After 10 times keep the weights behind you, turn your palms up and lightly pump for another x10 times
-Do 3 repetitions of 10

5. TRICEP PULLDOWNS
-Choose a weight that is heavy enough for resistance
-Stand hips width apart and slightly bend your knees
-Keep your elbow at your side and pulldown the rope separating at our hips
-Do 3 repetitions of 10

6. TRICEP DIPS
-Grip the edge of the bench or chair with your hands
-Step away for the bench or chair and bend you knees at a 90 degree angle
-Lift our butt off the bench or chair and dip down while keeping your elbows pointing upward and close to your sides
-Do 3 repetitions of 10
(For level 2 extend the legs straight out and follow the same steps as described above)

Let us know in the comments below how you like this arm workout!

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Keep #TubingAlong


With love,
J & G
(mother-daughter duo)



Follow us on Instagram too! xx

INSTAGRAM:

www.instagram.com/jjayda

www.instagram.com/ginaforever


MUSIC:

Music by Insta Models - https://thmatc.co/?l=9B64A65A

Music by Kap Slap - https://thmatc.co/?l=66BE6A4

Music by Jasper Sawyer - https://thmatc.co/?l=6DCC8C5A