#rhomboids

MOST RECENT

Cours Personnalisé en Duo pour Nadia et Claire sous forme de Circuit 40/20 . Travail sur le haut du corps avec des Haltères , Kettlebell , Trx et Elastique Band puis un travail sur le bas du corps avec un Step , un Tapis et du poids de corps . On fini par du Gainage Planche , Latéral et lombaires . #renaudfoixpersonaltrainer #coachsportif #coaching #jambes #quadriceps #ischios #fessiers #deltoides #dorseaux #rhomboids #coachingadomicile #duo #frenchcoach #coachdiplome #🇫🇷

SHOULDER DEPRESSIONS
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- strengthens scapular stabilizer muscles, specifically lower trapezius and rhomboids (responsible for retracting the scapula and drawing it down) -
-one of the issues with Maggie is her tendency to shrug when doing pulling exercises (rows, Upright row, reverse flys) which would naturally cause tightness in your upper traps and contribute to rounded shoulders
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-Sooo, I included this exercise in Maggie's program to train her ability to retract and her scapula and set her shoulders down and back.
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-instead of adding reps for difficulty, I chose to increase the time that she has told it in that position.
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-1st Clip shows her first session with me, and you can see how she still rolls her shoulders forward as she does the exercise. 2nd clip is her on our 4th session, and she's able to hold it solid for 3 seconds, 3 sets of 12.
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#refurbrishing #fitlife #fitness #posture #lift #posturaltraining #posturalintegrity #basestrength #rhomboids #glutes #back #core #stretch #musclerelease #sparksurrey #sparkcloverdale #sparkfitness #fixme #roundedshoulders #anteriorpelvictilt #bodyreconstruction #surreybc #guildford #vancouver #healthyliving #gymmotivation #gyminspiration #transformation #fitnessjourney

Отличные упражнения на проработку мышц спины: фронтальная тяга (в данном случае в блоке) и вертикальная тяга (здесь рычажная).
У Юли наметился прогресс 💪😊, мы немного прибавили вес в обоих упражнениях.
А какие упражнения для мышц спины любите или не любите, но делаете вы? 😏
#k2sport #фитнесотпрофессионалов #тренировки #фитнес #зож #пп #персональныйтренер #тренер #деньспины #вертикальнатяга #фронтальнаятяга #широчайшая #трапеции #ромбовидные #бицепс #workout #backday #rows #pulldown #back #latissimusdorsi #rhomboids #trapezius #biceps #fitness #training #gym

Lay down your weapons
And submit to the black
The spirit of man
Is already dead
- Diocletian “wretched sons” #rhomboids #latisimusdorsi #backday #bornforthewaragainsthumanity #growth #powerhungry #equalityisafalsegod #blacksabbath #blackmetalfitness @diocletian_official_ #blackmetal

May 21 Chest, Triceps, and Alexander Pope's birthday "The greatest magnifying glasses in the world are a man's own eyes when they look upon his own person." (A. Pope)

On a day to day basis all after gym pics tend to look the same. One may look and see hardly a change, but I do and that makes all the difference. I also see the faults and flaws and strive to remove each in turn knowing full well the attempt is one never to see fruitition. People say perfection is impossible and that is true. But that should not deter the attempt to obtain perfection. Strive for the loftiest goals and find yourself better for the attempt.
#passionsperfectexpression #beautyisajoy #essayonman #sorrypopeforthathorriblemovie #eternalsunshineshouldbesued #mondaychestday #boobies #smoothies #travelnotfar #poetryinmotion #satisfactionbeginsathome #findyourhome #theproperstudyofhumanityisman #alexanderpope #rhomboids #yourtricepsaresohard #igiscreepy #experiment #ishouldhavebeenascientist #raggedclaws #prufrock #measuredmylifeinhashtags #whatsnext #daretodream #bebold #bekind #beloved #youreperfect #youarebeautiful #donteverchange

•LAT PULL DOWNS WITH SCAPULAR DR DRILL• •

Most people don’t have control over the scapula when doing back movements. This is a good drill to train scapular downward rotation which is important for the lat pull down. The scapula is a very mobile bone and serves as an insertion or origin for tons of muscles in the back. I. Order to have an efficient lat pull down, we need to lock the scapula down. •


The first portion of the video is a drill. We let the weight take us up into upward rotation via the arms. From here we pull strictly with the mid back (mid trap and rhomboids) to downwardly rotate our scapula down into the proper position. Then we release back into upward rotation. The goal is to learn how to feel the scapula slide into the right spot before we start the pull. We don’t want to pull until we are locked into the right starting position.•


I do about 8 reps with the weight I’ll be lifting for the set before going to the regular lat pull down. Once you get comfortable you can just do a few reps before each set. Basically this is a good way to remind the scapula where it needs to be before the lift. So let the scapula slide up and down locking it in each time and then when you start the regular late pull down, you should be slid into that position before each rep. •


For the lat pull down, remember what the lat does. It pulls the arm into extension, adduction and internal rotation. For a lat pull down we are training adduction and extension. You want to pull the arm down and back into extensions and bring the arm in towards the midline which is the natural track of the arm. Every body is different and every cable set up is different so play around with different angles to see where you get the best contraction for you. •


I am using a MAG grip which I personally love. It puts my hand into a slightly pronated position but not completely which allows my humerus to follow the right track. It also is set up for an overhang grip which is more natural. We don’t want to lose out on gains because our grip is taking too much energy. Your grip should be tight but just enough to lock in and use your back for the movement. Train with efficiency.

When I first started training in a university gym, the trainers would all always notice how big the "bench and curl" crowd was. And sure, everybody wants to bench a lot of weight and have big biceps, but those are also the fun exercises. We knew that the hard work, the REAL work, is in the posterior chain. Deadlifts, rows, pullups, cleans...never a long line of people waiting to do those exercises, but the results show.

#transformation #backday #backworkout #bicepworkout #posteriorchain #pullups #deadlift #hangclean #powerclean #row #powerlifting #strengthtraining #gains #bodybuilding #bodytransformation #goals #muscledefinition #aesthetics #lats #traps #reardelts #rhomboids #cu #chambana #champaign #personaltraining #groupfitness #smallbusinessowner #FitGames #fitnessmotivation

this is a photo of my back. i have scoliosis. I’m slightly pressing my shoulder blades together. I am not symmetrical. I had spinal surgery about 10 years ago and there is a faint 11 inch scar down the center of my back. all but the top and bottom vertebra of my thoracic spine are fused with screws, rods etc. my body teaches me what I can do, what I shouldn’t do, and it reminds me what happens when I push myself in a direction it isn’t equip to support. my body is a source of constant frustration and chronic discomfort. I find it easy to disconnect from my physical self. When I forget to remind myself that my body is not my enemy I get discouraged and I want to quit. ‘No body is perfect’ Even though I hear that and intellectually know it, it’s difficult to truly embrace my body in a way that honestly believes that. It’s so ding dang hard to let go of the notion of ‘perfection’. so this is a reminder that, my spine is my teacher, it’s ‘perfect’ in its deviations. the topography of my back body is like a true mountain range, peaks and valleys emerge without order as my rhomboids project, my ribs push back and my erectors play tug of war. Yoga truly is for every body; our bones, muscles and everything connecting them have a lot to say--listen to your body, let it lead the way sometimes. I love that yoga is still teaching me this. I hope it’s done something similar for you.
i love you spine, not because you don’t have any other way to be, but for being my teacher. what does your body teach you? #yogaisimperfect #weareperfect #yogawithkq #togaparty #jk #togayogawouldbechallenging #yogaforscoliosis #rhomboids #showmeyourperfection #yogainspiration #listentoyourbody #breaktobreathe #beyourself #yogaisforeveryone #imabodyartist #thisisyoga #asana #virasana

▪How I'm currently sitting now
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▪16st 2lbs
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▪completely relaxed
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#back #traps #rhomboids .
#chest #abs .
#legs #quads .
#powerlifting #bodybuilding #Gymlife #gymlover

After opening the chest with the exercises I posted a few days ago it's time to bring those shoulders back!😏
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💪This one builds strength AND your brain is learning to dissociate shoulder and arm movement.
🔦We shine a light on shoulder and arm function, creating awareness - Super important for efficient movement in daily life or sport..
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By doing the same repetitive small movements in front of our screens, our brain loses the ability to have a clear idea what is actually going on in this region and movements become 'cloudy'. This exercise is brilliant to show your brain what's what✌️👊
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▪️Pull yourself upright - back straight and squeeeeze those shoulder blades together
▪️Try holding it for 10 seconds, 3-5 times. Do not lose tension! If you do, take a break and try holding for 5s.
▪️If this is easy, hold the scapulae in the same position, do not allow any movement (be honest😜) and start moving the arm. Maintain the contraction whilst moving the arm is super hard.
If it's easy, you're probably losing control in the back 🙈 .
😰Many people (myself included, as you can see) struggle with this one. Start with teeny tiny movements, even if it's 'just' taking the hand off the knee.🤷‍♂️
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credit to @missybunch15
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#lookseasybutitsnot #shoulders #shoulderstrength #kyphosis #officelife #deskjockey #brainmaps #movementawareness #movement #useyourbody #braineducation #rhomboids

I'm really digging this exercise for the Rhomboids & Rear Delts

#Repost @josephemuscolino with @get_repost
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Carrying a bag on the shoulder (even if it is empty) requires constant isometric contraction of the elevators of the shoulder girdle, such as the upper trapezius, levator scapulae, and rhomboids.
Use, leading to overuse, leading to misuse, leading to abuse...
A bag carried cross-shoulder does not require the scapular elevators to have to overwork.
bit.ly/dcomt
#posture #postural #posturaltraining #trapezius #levatorscapulae #levatorscapula #rhomboids #myology #kinesiology #remedialmassage #physiotherapist #physiotherapy #physicaltherapy #chiropractic #massagetherapy #orthopedicmassage #clinicalmassage #medicalmassage #triggerpoint

The benefits of this EXERCISE...
- more range of motion for your LATS
-great way to spot any IMBALANCES in your left and right back training. We are only as STRONG as our weakest link.
-builds your back -depending on height works rhomboids and trapezius
-mixes up training getting you out of plateaus

Give it a PULL!

#fitnessmotivation #healthylifestyle #gymmotivation #expo #back #backworkout #aesthetic #bodybuilding #sixpack #biceps #me #personaltrainer #pt #tips #tricks #health #strength #power #isolation #rhomboids #lats

All things Back!

Showed love to my posterior chain today.
Even threw in some calves.
1. Weighted pushup
2. Straight leg deadlift
3. Sumo deadlift
4. Facepulls
5. Cable rows
6. Pull ups
7. Calve Raise-ups on stairs 🔊 @travisscott "Butterfly Effect"
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#core #hamstrings #glutes #blackwomen #womenwholift #fitchicks #melaninfitness #fitspiration #natural #naturalandfit #naturalhair #marleytwist #glutepress #legcurls #pullups #posteriorchain #sumodeadlift #straightlegdeadlift #deadlift #backattack #backday #back #reardelts #trapezious #rhomboids #lats

💥HOW TO DO WEIGHTED CHIN UPS💥
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Here’s a very simple method I utilize to increase my vertical pulling strength ⬆️
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I recommend starting this once you are able to do a set of AT LEAST 8️⃣ reps with clean form. If you can already do them weighted, take your weighted 8 rep max. Here’s the break down…
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4 WEEK CYCLE / 3️⃣ SETS✖️5️⃣ REPS
Week 1: 2.5 lbs added
Week 2: 5 lbs added
Week 3: 7.5 lbs added
Week 4 (deload): bodyweight x 3 x 8-10 reps
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DO THIS TWICE ✌🏽 A WEEK WITH AT LEAST TWO DAYS REST IN BETWEEN.
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REPEAT THE 4 WEEK CYCLE AGAIN STARTING WITH YOUR WEEK 2 WEIGHT 🔂
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Week 5: 5 lbs added
Week 6: 7.5 lbs added
Week 7: 10 lbs added
Week 8 (deload): bodyweight x 3 x 8-10 reps
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Deload week off from the heavy weights is necessary to give both the joints and nervous system a break as weighed chin ups are incredibly hard on the body.
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Yes, 2.5 lbs may not seem like much but it’s more than zero‼️ The gym is a journey and if you love training, you’ll realize this is a continuous grind. It’s all about these micro-progressions over the long term that will add up to big results over time 🕔. Remember long term consistency and effort will always triumph short term intensity 🙏🏼
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I’ve been doing weighted chin ups/pull ups for YEARS now. The only difference between us is that I have been doing this longer than you.
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WANT TO GET YOUR FIRST CHIN UP⁉️
👉🏼Hit me up in the DMs
📧coach@powerphysique.com
➡️www.powerphysique.com
🍎macronutrient and nutrition coaching
📊custom training programs (updated weekly)

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