Posted on 2 Comments

Standing Barbell Curl

The barbell curl is a pure biceps mass builder. This is very simple exercise to perform but as with all other exercises, the form is very important. To get the most from this exercise, you must learn to use your biceps to move the weight. Learn how to use your biceps to move the weight without using your body weight and you’ll start to build well shaped biceps.

Hold a barbell or E-Z bar with palms facing forward. Your grip should be shoulder-width apart. The bar should rest on the front of your thighs with your wrists straight, not bent.
Stand in a split-stance position with knees slightly bent to stabilize your body. Brace your torso by contracting your abs. Pull your shoulder blades down and back. Your head and neck should be aligned with your spine.

Exhale. Contract your biceps, bending your elbows, and raising the bar toward the front of your shoulders in a slow and controlled manner. Keep your torso erect and the wrists in neutral. Do not allow the shoulders to shrug, the back to arch or the elbows to move forward throughout this movement.

Inhale. Straighten the elbows and lower the barbell back to the starting position in a slow and controlled manner. Do not bounce the bar off the front of your thighs.

As some of us show structural differences at the elbow, we may not be able to grip the barbell with our arms against our sides in the lowered position unless we force a bend at our wrists. The grip position you select should be the one that is most comfortable and enables you to keep the wrists aligned with the forearm.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on 13 Comments

Barbell Shrug Behind The Back

This is an excellent exercise for your traps, and I like it very much because I don´t need a heavy weight to feel the burn.

Stand up straight with your feet at shoulder width as you hold a barbell with both hands behind your back with palms facing back. Your hands should be a little wider than shoulder width apart.

Exhale as you raise your shoulders up as far as you can go. Hold there for a second.

Inhale and return to the starting position.

Repeat.

NOTICE: Do not lift the barbell by using your biceps. The arms should remain stretched out at all times.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on 8 Comments

Barbell Overhead Triceps Extension

This is a classic exercise for triceps, but you should be careful and I don´t recommend it if you have lower back issues. As you imagine, holding a weight behind your head creates tension in your lower back.

Stand-up holding a barbell or e-z bar with palms facing forward and hands closer than shoulder width apart. Feet about shoulder width apart. Lift the barbell above your head until your arms are fully extended. Keep your elbows in.

Inhale. Keeping your upper arms close to your head and elbows in, lower the barbell behind your head until your forearms touch your biceps. The upper arms should remain stationary and only the forearms should move.

Exhale as you contract your triceps, extending your arms to the starting position.

Repeat.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on 18 Comments

Single Leg Stability Ball Hamstring Curl

Once you master the stability ball hamstring curl, you should try the single leg variation.

Lie on your back on a mat, placing your lower heels on the top of the stability ball. Your feet should be lined up with your hips and your toes pulled slightly toward the ceiling. Contract your abs and extend your arms out to your sides with palms turned to the floor to help stabilize your body during the exercise.

Lift your hips up off the floor. Do not lift the hips so high that the lower back begins to arch. Continue to press upwards until your body is in a straight line from your heels to your shoulder blades. Extend one leg to the ceiling.

Exhale and gently bend your knee and pull the ball toward your hips. The hips will continue to lift as you pull the ball toward your hips. Keep the torso stable.

Inhale and slowly press the ball away from your hips until the knee is straight, stabilizing with the core, hamstrings, glutes, and arms. Repeat and change legs.


Do you want to watch more exercise videos? Subscribe to my YouTube channel.

Posted on 5 Comments

Jordan Breakfast Club

I have an exclusive workout for you! As you know,  I´m a proud member of the Jordan Breakfast Club.

I had an interview with the Jordan´s Marketing Director to give them feedback about the workout program. During the interview, I asked permission to share the workouts and she kindly accepted. I am very happy to be able to share these workouts with you! The official workouts are delivered via Facebook Messenger and limited to 300 players per year. I have used Facebook for training before, but I like Evernote better. I copied every message and workout as a note, adding my own little “extras” so, you´ll get the official workouts via Evernote. With Evernote, you can easily record your times, reps, etc. Then you can access this info anytime you need it. The daily training program includes video content that shows users how to complete each routine.

Jordan Club Notebook

Do you want to improve your stamina, quickness, and strength? This is your chance. Do you desire an exclusive world-class workout? THIS IS IT! 

30-Day Challenge to take your game to the next level.

If you Love basketball and want to train like a Pro, what are you waiting for? JOIN THE JORDAN BREAKFAST CLUB!!

After subscribing to the program, you will have the opportunity to begin training immediately: I will send you the link to the notebook with the workouts. Get ready to sweat and give your best for the next 4 weeks. If you have not been able to enter the official program, do not miss this opportunity to become a better basketball player.

 

This challenge is currently closed. We´ll be back soon, stay tuned!