Son innumerables las noticias que se han realizado sobre el Hankuk y su éxito. Varias frases les caracterizan a la perfección: desde ‘women making history’ hasta ‘la fábrica de campeonas’. El club de taekwondo de San Sebastián de los Reyes nos tiene acostumbrados a cosechar logros sin parar, pero no por habernos acostumbrado a ello podemos dejar de admirar los hitos que van superando. Desde que su atleta Adriana Cerezo nos dejase a todos con la boca abierta en los Juegos de Tokio hasta hoy, por el Hankuk se han colgado numerosas medallas y no de menor calado: mundiales, grand prix, campeonatos de Europa, campeonatos nacionales… Tres años después de esa medalla olímpica de Adriana, el club tiene otra oportunidad de llevarse, de nuevo una medalla olímpica.
En París, además, se podría doblar la gesta. Adriana no será la única representante del club en las olimpiadas. A ella se le une Viviana Marton. La hasta ahora alumna del IES Atenea, tendrá la oportunidad de demostrar al mundo su nivel y el porqué uno de los motes del club es ‘la fábrica de campeonas’.
En el caso de Adriana, tras su nivel en Tokio, es una de las favoritas a traer de vuelta una medalla de París. En el caso de Vivi, tal y como dice su entrenadora (el origen olímpico del club, Suvi Mikkonen), no está entre las favoritas, pero es a la que ninguna de las favoritas quiere enfrentarse. Dos taekwondistas, un mismo sueño y un mismo método de trabajo. En Sanse y en el taekwondo internacional ya saben el grado de referencia y de importancia que tiene el hankuk en este deporte. Ahora, en estos Juegos Olímpicos, es hora de que todo el mundo se entere cómo se las gastan en uno de los mejores clubes del mundo.
Desde Diario de Sanse hemos podido entrevistar a Adriana Cerezo y a Viviana Marton antes de partir a París. El 7 de agosto Adriana competirá por España en la categoría de -49 kg. El día 9 de agosto será el turno de Vivi para intentar sacar una medalla por Hungría en la categoría de -67kg y, tal y como hizo Adriana en Tokio, sorprender al mundo (aunque los que la conocen saben de lo que es capaz y una medalla no sería una sorpresa).
¿En qué estado de forma llegáis a París?
Adriana: En concreto, nosotras dos estamos en el mejor punto de forma. Creo que llegamos en nuestro punto más álgido, por así decirlo, y todavía nos quedan días para seguir ajustando pequeños detalles. Pero, sobre todo, creo que estamos muy ilusionadas. Estamos preparadas para todo.
Vivi: Yo pienso igual. Estamos muy bien físicamente y mentalmente. Nos hemos preparado de la mejor manera posible, así que yo creo que estamos más que preparadas para los Juegos.
Adriana, estás entre las favoritas, ¿sientes más presión al tener este cartel?
Adriana: La que quedó campeona olímpica también estará allí, así que, por nuestra forma de ver, la favorita tiene que ser ella. Nosotros, por supuesto, queremos que la gente tenga expectativas y que crea que podemos ganar y que somos una opción de oro olímpico, porque nosotros lo queremos y sabemos que va a ser así. Entonces, bueno, que la gente confíe y lo vea de esa forma, igual que lo vemos nosotros. Para mí, es un punto más de motivación. Al final, trabajamos no solamente para nosotros, que por supuesto, para lograr nuestros objetivos, sino para que la gente también se sienta, nos refuerce y se lo crea también.
En tu caso, Vivi, tu entrenadora dice que no eres favorita, pero eres a la que las favoritas no quieren.
Vivi: Son mis primeros Juegos, así que decir eso, pues, es una buena señal de que estamos haciendo bien el trabajo y de que estamos muy preparadas. Así que, que la gente piense eso, me gusta. Es una buena señal de que, si hacemos el trabajo, pueden salir muy bien las cosas.
Adriana, a diferencia de Tokio, esta vez sí estarás con tu entrenador, Jesús Ramal, en París, ¿qué significa para ti?
Adriana: Obviamente, a nivel deportivo lo es todo, pero también a nivel de ilusión, de pensar que voy a poder vivir esto también con él, que hemos vivido este proceso, este ciclo que (en este caso han sido tres años), pero desde que era pequeña hemos estado juntos, trabajando para esto, para este momento. Y pensar en salir al tapiz, que él esté al lado, que vayamos a salir y volver a la silla a verle a él, tener ese refuerzo de, al final, una persona que más allá de tu entrenador es una persona que quiere lo mejor para ti. Creo que nos va a dar un puntito bastante grande en los juegos.
En Tokio no había público, pero esta vez sí que contarás con apoyo en las gradas
Adriana: En Tokio eché mucho de menos a todo el mundo, pero, obviamente, a la gente que te está apoyando a ti: tus padres, tu familia. Aquí en París, verdaderamente creo que va a ser algo único, irrepetible. Son las olimpiadas, que ya de por sí es complicado clasificar; aparte, son al lado de casa y el que puedan venir mis padres, mi abuela, mis tíos, todos mis amigos, todos mis compañeros… es que creo que va a haber como 30, 40 personas allí para animar. Y es lo que digo yo, al final me gusta hacer esto por mí, por los míos, por la gente que está apoyando. El salir a competir y escuchar un «¡Vamos, mi niña!» de mi madre, o un «¡Vamos!» de cualquier compañero o gente que lo esté viviendo contigo, es como que te da un poquito más de energía, ¿sabes? Tienes como un refuerzo, y aparte, moralmente, para mí es muy bueno, y para la otra no creo que lo sea tanto. Así que lo vamos a tomar como algo muy, muy positivo.
Vivi, en tu caso estarás en la villa con un apoyo fundamental para ti: tu gemela Luana.
Vivi: Para mí es una pieza fundamental, la verdad, que esté conmigo porque es la persona que más me ayuda día a día. Y es bueno para nosotras dos: es un sueño ir a los primeros Juegos Olímpicos, encima estar allí en la villa juntas. Así que lo vamos a disfrutar mucho y lo vamos a dar todo juntas.
Vivi, te has graduado en bachillerato y has realizado la EVAU, ¿qué es más difícil: clasificar a los Juegos o selectividad?
Vivi: Bachillerato fifty-fifty, ¿no? La verdad que la EVAU había que currárselo bastante. Y, bueno, trabajar y entrenar todos los días para los Juegos Olímpicos lo haces porque lo quieres, ¿sabes?, porque te gusta. Entonces, no fue tan malo prepararse para unos Juegos.
Y, en tu caso, Adriana, ¿cómo compaginas los estudios con la preparación a los Juegos?
Adriana: Como dice Vivi, llevo bien las dos cosas, pero la preparación olímpica con muchas más ganas que los estudios. Es broma, estoy muy contenta. Es verdad que ya me queda solo un año, el TFG, y poquito más, y tengo bastantes ganas de terminar. En cambio, de los Juegos no tengo tantas ganas de que terminen. Es como que, ahora estos momentos quiero exprimirlos al máximo y cuando lleguen también. Es como que me va a dar mucha pena que se pase, pero esto se hace con otra ilusión distinta.
Un último mensaje para la gente que os apoya
Adriana: Vamos a por el oro. Todo el apoyo, todo el cariño que dé la gente, de verdad que se siente muchísimo, que lo vamos a estar viendo, lo vamos a estar recibiendo. Así que, ponerlo todo, que nosotros lo vamos a recibir. Vamos a ir a por lo máximo, por nosotros y también por todas las personas que están apoyando.
Vivi: Muchas gracias a todos por todos los ánimos que nos estáis dando y espero que veáis los Juegos con muchas ganas.
Consistency in performing these rows will yield benefits for general muscle development and contribute to
improved posture and damage prevention. Goal for relaxation periods of around 1-2 minutes
between units to permit your muscle tissue to recuperate whereas sustaining
the intensity of your workout. Longer relaxation intervals could also be necessary when lifting heavy weights or performing extremely demanding exercises
similar to deadlifts or pull-ups. Executing this move with correct type ensures most engagement of the targeted muscles with out straining other
components of your physique. By incorporating this train into your back workout routine, you can successfully
develop energy and muscular stability in your higher body.
Don’t waste your time on workout routines that won’t really construct
up your neck if you’re going to set out with this objective in thoughts.
It appears obvious, but if you’re working out willy-nilly up there, you’re
going to be spinning your wheels for a while. These muscles are located within the entrance of the neck and help with swallowing and tongue motion. While not sometimes focused for
hypertrophy, strengthening them can improve neck function and stability.
Use a weight that you can pull for a full contraction and decrease for
a full stretch of the lats. They are two-dimensional and have zero front-to-back thickness, which you need substantial beef within the pecs and lats to display.
Having some width to your upper back might make you appear to be you at least
lift weights, but a seriously thick, dense again screams rugged
energy. It Is nearly impossible to construct a fantastic back with out a minimum of one rowing train in your
routine. Choopan’s fast rise in aggressive bodybuilding has been largely due to his again growth,
which has turn into a key factor in his success against top
rivals worldwide. His dedication to strict type and
high-intensity coaching has helped him construct some of the full backs in modern bodybuilding.
Face pulls strengthen rear delts, traps, and rotator cuffs, decreasing harm risk and improving shoulder stability.
Personally, I attempt to lift relatively explosively during all of my workout routines.
On my final sets for every again train, I often maintain going whilst my range of motion begins to shrink.
They climb up your neck and spread across your higher back,
making your again thicker and giving you a extra formidable look.
One of the most effective ways to know if a person can decide up
heavy things is to look at the size of the trap muscle
tissue on either aspect of his neck.
A thick again will let you hold heavy things on your shoulders and not crumble.
The greatest mistake when programming for again measurement is simply taking
the lats into consideration. Although we’re all after that V-shape, the spinal erectors
are really the support base for the complete posterior core.
Your transfer On all fours, place your right hand behind your head
and brace your core. Rotate your right shoulder and elbow up
and away out of your left arm, until it factors to the ceiling, maintain it there
for a second. We’ll let Ben West and Jordane Zammit Tabona,
co-founders of London fitness center 360Athletic, talk you through
them. Another newer study published in the Journal of Sport Rehabilitation reported that deadlifts
can be utilized to decrease ache and increase the standard of life for folks dwelling with lower-back pain.
His center back was certainly one of his most notable areas, showcasing
deep muscle separations in poses just like the rear double biceps.
Lee Haney, an 8-time Mr. Olympia, is celebrated for his combination of mass and symmetry.
His physique was both powerful and aesthetically pleasing, with his again improvement taking part in a pivotal role in securing his record-tying wins.
His background in strength sports activities allowed him to construct a strong physique that translated perfectly into bodybuilding.
In Contrast To a lot of his contemporaries, Haney’s training
mantra was to «stimulate, not annihilate» the muscles.
He centered on preventing overtraining and harm, prioritizing longevity
in the sport. This balanced approach helped him turn out to be
some of the constant champions in bodybuilding
history. While the chest and biceps are the higher physique
muscular tissues every exerciser wants to focus on, your again in all probability deserves more
of your consideration.
This exercise additionally places more emphasis on the biceps than the usual barbell bent-over row.
The dumbbell should begin underneath your shoulder and end at your hip,
just like within the earlier train. «As you provoke the pull, imagine driving your elbows down and again, as if making an attempt to the touch them to your back pockets,» cues Saini.
Incorporating wide-grip lat pulldowns into your exercise routine can enhance your posture, increase upper body power, and improve general muscle
growth. Most again workouts succeed at stretching your back muscle
tissue however fail to challenge them in that lengthened position. Chin-ups stretch your
lats and rear delts, and rows stretch your rhomboids
and mid-and-lower traps, however the backside portions of the
lifts are quite simple. The harder a part of a chin-up or lat pulldown is
when you deliver your chin (or chest) to the bar. The hardest
part of a barbell or cable row is when you touch the bar to your torso.
Select two lifts predicated on pulling your arms down (chins, pulldowns,
pullovers) and two by which you pull your arms again (rows).
Incorporating variations like Romanian deadlifts or lure bar lifts can additional challenge completely different areas and
forestall muscle loss by way of various stimulation. Central
to all of it is the vertebral column or backbone,
which supports your physique and lets you stand upright.
Your spinal erectors run alongside your spine; they work onerous throughout activities like deadlifting, serving to preserve proper posture
by preventing unwanted flexion. Adding actions that involve flexion and extension helps work different elements of the spine and might improve muscular
steadiness around the stomach area in addition to strengthen limbs and abdominals.
Shane Duquette is the founder of Outlift, Bony to Beastly,
and Bony to Bombshell, every with hundreds of thousands of
readers. He Is a Certified Conditioning Coach
(CCC), has gained 70 pounds, and has over a decade of experience serving to more than 15,000 people build muscle.
He additionally has a degree in fine arts, however these are inversely correlated with muscle growth.
Maintain your chest up, shoulders back and retract
your shoulder blades, and then pull the rope back towards your face while on the identical time pulling the rope apart.
A good type cue right here is to imagine that you’re attempting to hit a «back double bicep pose» on each rep.
Simply attach a v-bar to the top pulley of a lat pulldown machine after which hold onto the bar using a impartial grip.
To carry out this back exercise, attach a straight bar to the highest of a cable machine and take a couple steps
again. Stretching additionally stimulates the proprioceptors in the
muscles, which are answerable for sending indicators to the brain about the body’s place
and motion. This activation helps improve muscle coordination and enhances the recruitment of all back muscles
concerned in the exercise.
It permits you to depress the scapula and maintain your shoulders down, which helps higher have interaction the decrease lats.
Doing the seated row with a band retains your lats beneath fixed tension. To keep the emphasis on the decrease lats, remember
to externally rotate your shoulders along with your
scapula slightly depressed and your chest up. While you’re
doing the exercise, take into consideration participating the lower
lats rather than the trapezius.
Additionally, they spotlight the importance of maintaining correct kind and
technique to stop accidents and maximize results.
Bodybuilders additionally recommend integrating isolation exercises like lat pull-downs to target
particular muscular tissues in the back effectively.
Prioritize correct form and approach to maximise outcomes while minimizing the risk of harm.
It’s important to stay hydrated, get sufficient relaxation, and fuel your physique with proper vitamin to assist muscle restoration and progress as you
work on building a better again. Incorporating deadlift
variations into your again exercise can successfully construct overall back thickness and strength.
Deadlifts have interaction a number of muscle groups,
together with the erector spinae, lats, and traps, contributing to a well-rounded again improvement.
Choose rows over vertical pulling workouts to effectively goal and promote muscle progress within the back.
Incorporating rear deltoid and rotator cuff exercises can also assist stability out your
physique, contributing to an aesthetically
pleasing V-taper. Moreover, partaking in compound actions
like deadlifts and squats can promote total muscle growth, enhancing your
V-taper visually. Do not flare or tuck your elbows
and hold your arm relative to the physique at about 45°.
It may need fallen out of style a bit, and the ribcage enlargement part is questionable, however it’s a
great finisher for your bodybuilding again exercise.
The latter allows you to create a massive overload with heavy weights, while rowing a dumbbell one facet at a time makes it easier to ascertain a good mind-muscle connection and squeeze your lats.
Use an overhand grip and bend at the hips to just above
a 90-degree angle, leaning forward till your higher body is slightly above parallel to the ground.
If you stand upright, you switch more of the work to your upper again and traps.
This diversified method helps enhance general power while promoting balanced muscle development
all through the complete again. Transitioning from the bent-over row, Meadows rows supply a singular and effective method to target
the again muscle tissue, notably the lats.
This train entails standing perpendicular to the bench whereas holding
a dumbbell and performing rowing motions. Pull the load
toward your abdomen, squeezing your shoulder blades
collectively at the top of the movement for maximum engagement.
This compound exercise helps to build thickness within the
higher and middle back whereas additionally strengthening the biceps
and forearms. The bent-over row is a traditional again exercise that targets the lats, rhomboids,
and decrease traps.
Whereas you’re on this program, use Bodybuilding.com’s macronutrient calculator to make positive you’re
eating sufficient energy, protein, carbs, and fat to support your objective of muscle gains.
To develop your back, you must be in a caloric surplus, which means that
you’re eating more calories than you burn. Justin Farnsworth shares his unique dumbbell row variation that’s going to torch your lats.
In quick, Hammer Energy row machines will help you build an enormous and thick back.
These are basic exercises you most likely already know and are doing, but I’m going to show you a couple
of little tweaks to make them even more efficient.
When not lecturing, coaching, researching, or
writing, Patrick is busy enjoying the sunny climate of Cyprus, where
he has lived for the last 20-years. The deadlift is arguably the most efficient train you
are able to do with a barbell. Certain, squats are referred to as the king of exercises, but I consider deadlifts
deserve that royal title.
This restore course of relies on protein and other nutrients to rebuild the
muscular tissues. To present a more full understanding of
neck muscle growth and look, it is useful to cover all the
major muscles involved in constructing a thicker, stronger, and extra outlined neck.
Past the trapezius, platysma, and sternocleidomastoid,
there are a number of other muscle tissue contribute to neck dimension, power, and function.
If you’re thinking about bodybuilding then you know the way necessary it’s to
construct your muscular tissues proportionately. No One wants
biceps the size of a truck and a pair of hen legs groaning beneath
the burden of a barrel-sized torso. This gives a poor angle of pull for most fibers of
the lats, isolating the rear deltoids and causing you to seemingly feel it more
in lower lats while impinging the shoulder. A shut grip that tucks the elbows shortens the lats an extreme amount of and also stresses the shoulder by overemphasizing movement on the glenohumeral joint.
In basic, chin ups are nice in your grip power because you should maintain onto the
bar. The close grip additional improves that by activating your forearms and biceps more.
Levrone’s back had impressive thickness, particularly through his traps and higher lats,
however he also maintained a level of refinement and
aesthetic appeal that made him stand out.
By preserving your elbows near your physique throughout the movement, you can maximize muscle
engagement and construct power in your again. This train additionally helps enhance posture and helps overall stability as it
works on multiple muscles simultaneously. To maximize effectiveness, preserve a straight posture throughout the
movement and concentrate on controlled repetitions quite than utilizing
momentum. Incorporating this train into your routine might help build thickness in your back while
minimizing stress on other muscle groups. This train engages numerous muscles together with
the latissimus dorsi, rhomboids, and trapezius in addition to providing stabilization for shoulder joint
health. It also emphasizes scapular retraction which is essential for developing again thickness and overall posture improvement.
Like the pulldown, the cable permits you to take benefit
of constant resistance, the hand place, and arm path, all
of which create larger tension on the lats to build strength and
dimension.
Jay Cutler was recognized for his obsessive attention to detail, not solely in his
training but also in his nutrition. He meticulously adjusted each aspects of his regimen often, aiming for fixed improvement and refinement of his back and total physique.
His concentrate on precision is one purpose he remained competitive for so many years.
The Long Angle Dumbbell Row is a highly efficient train for building a stronger and wider again. By focusing on the muscular tissues of the higher again, such as the rhomboids,
trapezius, and rear deltoids, it helps to develop thickness and width
in this area. The train permits for a larger range of movement in comparison with other rowing workouts, facilitating a deeper contraction of the
targeted muscles. This leads to enhanced muscle fiber recruitment and development,
in the end leading to a extra substantial and broader again look.
Additionally, the unilateral nature of the motion helps
tackle any muscle imbalances which will exist, selling symmetrical
development and total again power. This exercise primarily
targets the muscles within the higher back, including the rhomboids, rear deltoids, and trapezius, that are essential for posture and upper physique energy.
Due to the shut and underhand grip used for the shut grip chin up, the
biceps get activated more. This is because your lats are put able that doesn’t allow them to do the majority of the work.
With the addition of chin-ups, Priest shared that there would be no
need for lat pulldowns since it’s a comparable movement.
Bodybuilding veteran Lee Priest remains energetic within the health world since his
competitors days ended. While there are rumors about a return, Priest has continued to coach at a high stage whereas also sharing his wisdom with others trying to higher their physiques.
Throughout a current interview, Priest was requested concerning the high two again workout routines and he targeted two used to construct thickness.
It’s possible that you’re additionally blessed in the again division, during which case you could find your own family members calling you
Huge Again.
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One Thing quick and simple that you can prepare within the morning,
such as oats or rice with some fruit, will make for a wonderful pre-leg day gasoline.
No one likes to look weak within the gym, particularly if you’re surrounded by guys who can squat lots of of pounds.
While you might be tempted to throw a heavy weight
onto the machine or barbell, think again. Before leaping straight into
a leg workout, ensure you learn the following pointers and examine them off as you undergo the routine.
Your leg muscle tissue make up the complete
decrease part of your body and are responsible
for supporting you whilst you move. It Is additionally good to know that lunges
may be carried out with dumbbells, barbells, or kettlebells – whichever has your preference.
It’s a challenging movement that can undoubtedly assist grow your legs.
This exercise is available at no cost in our
workout log app, where you’ll be able to see demonstrations of and
observe your reps and weights for each exercise. Click On here to return to
our full record of strength training exercises.
When training one leg at a time, you also get the chance
to establish and even out side-to-side differences in muscle and strength.
Structuring a leg workout program entails several key factors to
contemplate, together with exercise selection, volume, frequency, and development.
The one-arm bench dip is a challenging and very effective
movement that primarily targets your triceps, but your glutes and quads additionally get labored secondarily.
Analysis shows high gluteal muscle activity throughout a single-leg bridge in comparison with other gluteal strengthening workout routines.
While doing that train, act as when you had been kneeling on the bottom with out moving your upper body.
Hadzovic used heavy movements with good tempos and relaxation periods.
Rely on these ideas, as an alternative of resorting to lightweight moves that will not allow you to actually push for positive
aspects. The first set was for 15 reps per leg,
which was what began to actually take me outdoors of my consolation zone, greater than my typical rep depend.
Since we have been again dropping reps and elevating weights, I needed to adjust my motion.
But the point of our Blitz sequence is to offer you
a take a glance at the extent of labor required to chase
bold coaching objectives. But yes, it technically is
feasible to stuff severe, gains-inducing stimulus into a half-hour
workout. SOMETIME DURING THE second set of Bulgarian break up
squats, I realized I was in trouble. My breath grew ragged, and I struggled to maintain my posture
and concentrate on consistent, measured motion. I lowered slowly,
then pressed my entrance foot into the ground to drive up.
I was in for a fight to complete without falling down (or spewing up the contents of my stomach).
He additionally noticed throughout the remainder intervals that I was slouched over
the bar, gasping for air. We moved up to a full minute of rest—and he jogged
my memory to be extra intentional with my downtime.
Pay attention to your physique and add extra rest days
if you’re feeling extraordinarily tired or sore. The four steps below outline
the safest way to perform glute bridges. Observe these instructions to
ensure you carry out a leg extension accurately and safely.
Make certain you’re consuming a balanced food regimen and getting enough rest to assist your muscles recover.
Depending on the sort of train you’re doing, you’ll need to maintain round 30 to ninety seconds
of rest between every set.
As A End Result Of the knee doesn’t transfer, there’s minimal,
if any, aggravation. I (and plenty of guys) normally construction my exercises to steer off with the heaviest movement to keep away from burning any power
earlier than taking over the toughest problem of the day.
The late-game again squat threw me off, but Hadzovic had a technique to his insanity.
Day one is all about pushing actions, working the muscle tissue used when you’d actually
push one thing. Hold good form and control all through every exercise to make them as efficient as attainable and to scale
back the risk of harm. Splitting workouts into push, pull,
and legs gives every muscle group enough time to recuperate,
lowering the risk of overtraining.
B) Leap back to standing after which immediately jump
again right into a deep squat. A) Come into a lunge place with your again knee raised a quantity of inches off the bottom and
your entrance knee tracking over your toes. B) Drive via the
heel of your front foot to return to your starting place.
B) From right here let your knuckles frivolously brush the bottom before pushing through your heels to come back back to standing.
She grew up on the soccer subject and volleyball court and credits those sports along with her determination, ardour for fitness, and
management off the sector.
Soreness is a natural consequence of difficult your muscular tissues – particularly if you’re getting again from a long
break or trying one thing new. It’s like your body throwing a tiny mood tantrum
because you dared to ask it to get outdoors its comfort zone.
Now there’s nothing right or incorrect about having a devoted leg day.
This might or could not work along with your current objectives and situation.
Most exercises with a sandbag could be replicated with
a suitcase filled with weight too. You may even simply dive into the deep end and make a number of sandbags yourself.
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