(Training) Tip Tuesday: Kneeling Straight-Arm Pull-Downs
Straight-Arm Pull-Downs are virtually the only real single joint exercise that primarily targets the back. While multi-joint exercises like pull-downs and rows are the bread and butter of building up your back, the straight-arm pull-down is a wonderful accessory exercise.
I found that when executing this exercise while kneeling (like a few other exercises I do) really helps to keep your posture sound and core engaged. This is because since your legs from the knee down is taken out of the equation and you're not standing, it makes it near impossible to "swing" and use momentum; so you get very clean and honest reps by kneeling.
When performing this exercise, make sure to have a slight lean forward, and be mindful not to bring the bar too high over head or lock out the elbows (it will cause too much tension on the joints and overly use your labrum and rotator cuff). Try it out, have fun, and as always, let me know what you think! 😊🤙🏽
You know a celebratory selfie is necessary after you finish 5 AM boot camp 🙌🏾 Glad to see @aka_tootie
This is truly the way to live!
I was so happy after I left @officialblackgirlsrun at Compton college
Olá, guerreiros e guerreiras! 🏋️♀️⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hoje estou vindo aqui para falar sobre um assunto que MUITA gente acha que não da certo, que não vai conseguir... mas eu estou vindo aqui para dizer que DA SIM!⠀⠀⠀⠀⠀⠀⠀⠀
▪️Você precisa de disciplina! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sim, você vai precisar de disciplica! Primeiramente você precisa colocar na sua cabeça que não é porque você não está pagando como em uma academia, que você não precisa "ir". Então escolha um horário que se encaixe na sua agenda, coloque seu despertador pra trocar, coloque uma roupa confortável para exercícios e inicie.
▪️Tenha uma rotina (se possível)!⠀⠀⠀⠀⠀⠀⠀
Eu sei que muita gente odeia rotina, mas pelo menos pra mim, é ela que funciona! Gosto de fazer meus exercícios sempre no mesmo horário pois acho que funciono melhor assim!
▪️BEBA ÁGUA! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sim, beba água! Muita água! O máximo que conseguir! Quem não tem costume, comece aos poucos, mas não deixe de beber! A água vai AJUDAR MUITO, acredite! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Se gostarem de post nesse formato, comentem para que eu possa estar criando mais! ✌❤
First ever Transformation Tuesday🌸
Guys... I couldn’t even remember what I looked like before I started lifting & when I found this picture (swipeee), I just had to share😦
It AMAZES me how much adopting this one lifestyle habit has changed my life (and clearly my body... lolz) so drastically!!
I remember when I was first starting out in the weight room... Not knowing a damn thing. Thankfully, I was surrounded by coaches and other BA athletes who taught me everything I know today and helped lay the foundation for the beginning of my strength journey. And I’m sooo thankful for that💓
This transformation represents so much more than body changes for me.
The gym has taught me so many things about myself. The things I’ve learned in the gym have translated into my daily life, and now I apply these lessons in all that I do :
💫The key is consistency: You HAVE to start from somewhere, even if it’s from the bottom. The only way you’ll grow is if you put in the work day in & day out (that goes for anything in our lives!!). If you stay consistent, you will sooo begin to see and feel improvements, uncover new personal strengths, and see the fruit of your labor🥳
💫Everything is mental (especially training abs lolz). I’ve pushed myself beyond limits I never even knew were possible to pass. Our minds are by far our strongest asset🧠
💫Discipline will always outweigh motivation: ‘Motivation’ is a term that describes such a temporary state of being. We can all get amped up with a song, a video, a speaker, a quote, etc. but on the days when those things don’t fire you up, you need to have discipline ready.
💫Life is about balance. Nourish your body. Listen to your body. & enjoy the gift of being able to move your body!!