Sticky: DC stretching, bilder!

[Lasse Christoffersen]

Fant endelig noen bra bilder som viser hvordan man skal utføre strechinga:

Chest Stretch: Get into a flat bench, dumbbell fly position. Slowly lower the dumbbells into a maximal stretch position and hold for 30 seconds. Simultaneously contract the rear deltoids to deepen the stretch.

[Lasse Christoffersen]

Triceps/Chest/Shoulder Stretch: Assume the dip position and add additional load. Slowly lower into a maximal hang and hold with the elbows tucked into the body, head neutral.

[Lasse Christoffersen]

Shoulder Stretch: Place a barbell in a rack at nipple level. Facing away from the rack, place both palms under the barbell, palms supinated and located in the center of the bar. Slowly walk away from the bar with the elbows extended, then slowly roll the shoulders down and back. For additional stretch tension, slowly squat down, keeping the sternum and head pointed up.

[Lasse Christoffersen]

Biceps Stretch: Same as the shoulder stretch but with palms facing down (pronated) and centralized on top of the bar. Simultaneously contract the triceps to deepen the stretch.

[Lasse Christoffersen]

Back (Lats) Stretch: Assume a wide grip pull-up position with wrist straps and additional load. Slowly lower into a maximal hang and hold while cursing me in a creative manner.

[Lasse Christoffersen]

Posterior Chain Stretch: This one will stretch your glutes, hams and lower back. Get into a Romanian deadlift position. Slowly lower the dumbbells into a maximal stretch position and hold for 30 seconds. Simultaneously contract the quads to deepen the stretch. Aim your butt at a person you're attracted to and give him or her a "come hither" look while licking your lips. (Just kidding. You'd better be concentrating instead of trying to enhance carnal life!)

[Lasse Christoffersen]

Quadriceps Stretch: Assume a single-legged squat position holding dumbbells. Increase the tension at the bottom position by forcing the knee down and closer to the bench. Perform one side at a time. Simultaneously contract the glutes and hamstrings, the antagonistic muscles to the quads.

[Lasse Christoffersen]

Calf Stretch: This is a single-legged heel stretch on a stair or block. Hold a dumbbell on the stretching side. Slowly lower your body into a maximal stretch position and hold for 30 seconds. Simultaneously contract the tibialis anterior by pulling the toes toward your shin. Switch calves after 30 seconds.

[kim--]

Takker men forstår ikke hvordan biceps skal bli strekket under den biceps strekken, får ikke den til jeg

[Lasse Christoffersen]

prøv å senk deg litt lenger ned og ut fra stanga. Bicepsen får bra strekk der den!

[Baahh]

Detta er syke greier. Jeg har brukt strekkemetodene en del ganger. De sykeste er bryst og chinsstrekken..
 

[kim--]

Bryststrekken er fæl ja , får ikke festet drareimene skikkeli jeg så kjenner det alri bra i ryggstrekken hvor mye vekter kjører dere på den?

[Lasse Christoffersen]

Kjør ræva di lenger bakover, slik at armene henger over tærne. På den måten vil du få bedtre strekk i hele baksiden. Hvis du fremdeles ikke kjenner det i ryggen så senker du overkroppen nedover. Skal egentlig ikke trenge hantler for å kjenne dette hvis du gjøre det riktig.

[25årstrening]

Skikkelig, bra Stripie, skikkelig bra
Dette forumet blir bedre og bedre. Flott at DC er havnet på best of.

[UpAndComming]

Syntes det passet her ja. Og denne tråden hører jo sammen med "DC på norsk" tråden.

Så jeg flyttet begge hit ja