#dixie24fit

Exercise- Clean and Jerk Type: Olympic Weightliftin MainMuscle Worked: Shoulders Equipment: Barbell Level: Expert 1-With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. 2-Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. 3-Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. 4-As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery 5-Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. 6-The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. #d24fit #dixie24fit #dixiepatel #dixie24fitclub #patels24fitnessclub #workoutreminder

Exercise- Clean and Jerk Type: Olympic Weightliftin MainMuscle Worked: Shoulders Equipment: Barbell Level: Expert 1-With a barbell on the floor close to the shins, take an overhand or hook grip just outside the legs. Lower your hips with the weight focused on the heels, back straight, head facing forward, chest up, with your shoulders just in front of the bar. This will be your starting position. 2-Begin the first pull by driving through the heels, extending your knees. Your back angle should stay the same, and your arms should remain straight. Move the weight with control as you continue to above the knees. 3-Next comes the second pull, the main source of acceleration for the clean. As the bar approaches the mid-thigh position, begin extending through the hips. In a jumping motion, accelerate by extending the hips, knees, and ankles, using speed to move the bar upward. There should be no need to actively pull through the arms to accelerate the weight; at the end of the second pull, the body should be fully extended, leaning slightly back, with the arms still extended. 4-As full extension is achieved, transition into the third pull by aggressively shrugging and flexing the arms with the elbows up and out. At peak extension, aggressively pull yourself down, rotating your elbows under the bar as you do so. Receive the bar in a front squat position, the depth of which is dependent upon the height of the bar at the end of the third pull. The bar should be racked onto the protracted shoulders, lightly touching the throat with the hands relaxed. Continue to descend to the bottom squat position, which will help in the recovery 5-Immediately recover by driving through the heels, keeping the torso upright and elbows up. Continue until you have risen to a standing position. 6-The second phase is the jerk, which raises the weight overhead. Standing with the weight racked on the front of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. #d24fit #dixie24fit #dixiepatel #dixie24fitclub #patels24fitnessclub #workoutreminder

Train by coach/ trainer @dixie_patel Barbell Stiff-Legged Deadlifts Exercise Data Type: Strength Main Muscle Worked: Hamstrings Other Muscles: Glutes, Lower Back Equipment: Barbell Mechanics Type: Compound Level: Intermediate Sport: No Force: Pull 1.Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight. 2.Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. 3.Keeping the knees stationary, lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the floor until you feel a stretch on the hamstrings. Inhale as you perform this movement. 4.Start bringing your torso up straight again by extending your hips until you are back at the starting position. Exhale as you perform this movement. 5.Repeat for the recommended amount of repetitions. Caution: This is not an exercise that is recommended for people with lower back problems. Also, it needs to be treated with the utmost respect paying special attention not to round the back forward as you move the torso down; the back should always be straight. Finally, jerking motions or doing too much weight can injure your back. Variations: The exercise can also be performed with a dumbbell as described above. #nopainnogain #hustleformuscle #lagday #deadlift #stiffdeadlift #squats #legs #bodybuilding #health #perforation #strength #cleandite #perfection #mensphysiqus #dixie24fit #dixiepatel #dixie24fitclub #patels24fitnessclub #d24fit #positivevibes #herbalifenutrition #herbalife24 #postivequotes #postivereminder #follow4follow #followforfollow #theholistica #fithoja