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The whole body muscle beach workout



Muscle Beach Nutrition-sponsored athlete Andrew Hawkins, aka "The Muscle-Up King," drew the crowd with this workout on famous Muscle Beach Venice, California. But do not get confused by his nickname – that's not CrossFit we're going to do here.

Instead, challenge yourself with a combination of calisthenics for beginners and weighted isolation exercises. You see, you can not just start making muscles and acrobatics like Hawkins without having to deal with the basics first. Body weight movements such as pull ups, leg raises and dips are the first steps to getting you there. If you have not quite mastered them, you can tackle them with simple modifications.

The road to Hawkins' training level requires you to leave your comfort zone! At the end of the workout, Hawkins adds remarkable power-ups and lifts himself up on the chin-up bars in a handstand.

"I know, I just do it, but that's just because I see it," I've practiced for so long, "he says.

In other words, consistency and effort in workouts like this are key

As much as we all would like to pump some iron at this historic landmark in London All you need for bodybuilding is a gym with the right equipment ̵

1; and a mindset that will help you with the more difficult bodyweight sections of the workout Do not be intimidated by Hawkins' speed and fluidity, he assures us that it does not have to be rushed or made perfect, just do the work.

"As long as you pull it off, you will he says.

Perhaps once you are as enthusiastic and talented as Hawkins, you will be able to fiver and photograph with fans even before training. [19659009] The whole body muscle beach training

Technical tips

Pull-Up

The grip on pull-ups can be overhand, wide or narrow under the hand. Regardless, your pace should be moderate; neither too fast nor too slow. Go straight up and down: Imagine trying to pull your elbows into your back pockets. Minimize vibration or extra movement by keeping your abs tight and under control. As Hawkins states, pull-ups will be helpful for general calisthenics and grip strength.

Leg Lift

Leg Lifts are best performed on an apparatus called the Roman Chair. Keep your shoulders back and do not roll inward to your chest. Build your core and lift your legs up, as if you were only pulling them with your lower abdominal muscles. Your legs should stay straight when you bring them with your hips to the feet where they stand. This can be challenging, so a modified option would be to bend your knees and put them in your chest. Either way, keep the lower back area neutral all the time.

  Leg Lift

Triceps Dip

This is another difficult move, but done right, your triceps will hurt for days! Start with your hands on both sides of a drawbar, arms straight and knees bent. Bend your elbows and hold them firmly on the descent. Once your elbows reach 90 degrees, press the power of your triceps to return to the starting position. Your shoulder position is the key here – rounding makes your front roofs unnecessarily tense.

A beginner version that works its way up to full dips would be bank dips.

Standing Cable Crunch

I've probably done this or at least seen it run from a kneeling position. Hawkins says he likes to stop, so as not to get dizzy. See which way works best for you! Point yourself away from the weight pile, knees slightly bent against the tower with the tailbone. Lightly round the back and remember to pull with the abdominal muscles, not with the arms.

Leg Straightener

A fairly normal movement that you probably performed on your first leg day and have been integrating ever since. Bring your legs up and pull your quads hard with each repetition. Do not use momentum to move the weight. If you do that, you will probably be too heavy. Hawkins advises "to repeat it and keep it light". Here it comes to burns and pumps!

  Leg Extension

Leg Curl

Again the path is slow and controlled. Lean your head down and use your thighs to lick your weight instead of banging your legs. Bring your feet up as far as possible, heels to the butt. Many people do half-repetitions to use more weight, but do not be that person! The full range of motion will lead to fuller, stronger hammies.

Machine Chest Press

Hawkins says you do not even have to do the straight machine chest press as it is – take the chest exercise you want! This can be pushups, oblique or incline presses or even a dumbbell bench press. Put your shoulder blades back in the pad to emphasize the muscles of the pec, not the front pelvis. Your elbows should be kept light and not pointing up and up. Your arms should be completely straight before you start again.

Machine Row

Get that back! This muscle group, with many variations, can be one of the most entertaining exercises. So use the T-bar range if you have one in your gym! If not, set up a loaded barbell in a landmine and use a handle mount. Maintain a tight core and lower back while your shoulder blades are pulled back and back pockets (yes, even with a T-bar). Pull the weight straight up and squeeze the muscles in the middle back together. When you return to the starting position, keep the downward movement in the grip and hold your upper back firmly.

  Machine Row

Barbell Curl

Would it be a complete workout without biceps for big arms? You want to have a neutral grip and your hands are in the lowest position just outside your body. Your elbows should "hold on" to the ribs as you bring the pole all the way up and focus on feeling that contraction in your biceps. It is important that you do not swing your body while your arms are moving, as this removes the stress from the biceps that do the work. As with almost any exercise, you work out your abs.

Straight Rod Push-Down

Give this triceps one last push! As with the biceps, your elbows should be stationary during this exercise. Start by bending them just over 90 degrees. Push the bar down to your thighs until your arms are fully extended and your triceps have contracted. Hawkins switches between an overhand and a underhand grip to hit different parts of the muscle. You can also vary this movement with different handles. Here, Hawkins uses the straight pole, but try a rope or V-bar to isolate that muscle group in a new way.


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