Exercises to do in the gym: Lat pulldown

Good afternoon!

     Today, we are going to explain a exercise of dowm limb. This exercises is called The lat pulldown and is using to gain strength for basketball.


Starting position

• Take the bar with an overhand grip closed.
• The grip should be wider than shoulder width.
• Sit facing the machine.
• Place the thighs below the ceilings padded with feet flat on the floor.
• If necessary, adjust the seat height and the bumper.
• Tilt your torso slightly backwards.
• Elbows fully extended.

Image 1. Starting position.

Downward movement phase

• Pull the bar down and upper chest.
• Keep your torso slightly tilted back; not move the trunk to help move the weight.
• Lower the bar until it touches the chest.

Image 2. Exercise in action.

Upward movement phase

• Extend the elbows slowly  to the starting position.
• Maintaining the trunk at the same position.
• After finishing the series, stand up and bring the bar to the starting position.

Here, we leave you a video which you can see the exercise.

Have you any question? Tell us!!





References:
Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico. Ed. Médica Panamericana.

Exercises to do in the gym: Bench Press (II)

Good afternoon!!

     The last post talked about Dumbble Bech Press, now we want to teach how to do a Barbell Press Bench.

How to do barbell Press Bench correctly?

Downward movement phase:

•  Lower the bar until it touches your chest at the approximate height of the nipples.
•  Keep rigid and directly above the elbows wrists.
•  Keep body stance five contact points.

Image 1. Downward movement phase in barbell bench press .

Upward movement phase:

• Push the bar upward until your elbows are fully extended.
• Keep rigid and directly above the elbows wrists.
• Keep body stance five contact points. 
• Do not arch your back or lift the bank's chest.
• At the end of the series, giving the signal to the assistant to help place the bar supports.
• Keep your grip on the bar until it is completely safe on supports.

Image 2. Upward movement phase in barbell bench press.

The following provides an example of the correct technic of barbell bench press.

References:

Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico. Ed. Médica Panamericana.

Exercises to do in the gym: Bench press (I)

Hi everyone!

     In this section we will publish different exercises to work and improve strength in basketball. 

     In basketball it's very important to work the strength of the upper and lower limbs. 

     Today we are going to explain  in the next document a exercise of upper limb: The Dumbble Bench Press.

 

     Muscles:

Target:

   - Pectoralis Major, Sternal

Synergists:

   - Pectoralis major, clavicular.

   - Deltoid anterior

   - Triceps Brachii

Dynamic stabilizers

   - Biceps brachii, short head

      Here, we leave a interesting video. In this video a man is doing the dumbbell presses on swiss ball insted of bench.

References:

ExRx (2015) Exercise (2015)Prescription recovered 07/05/2015 by  http://www.exrx.net/WeightExercises/PectoralSternal/DBBenchPress.html