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Getting your first pull-up can feel impossible - but it's very achievable! Here are some exercises you can work on to help build pull-up strength and technique. If you do these consistently, along with banded/assisted pull-ups, you'll get your first one in no time!
1. Scapular Retractions
- Start at a dead hang with your shoulders fully extended
- Squeeze/pull your shoulder blades downward, engaging your lats
- Your body should move up slightly
- Relax back down and repeat 10x
2. Lat Pullovers
- Grab a straight bar attachment
- Stand with your arms extended and torso bent over
- Keeping your arms straight, pull the bar down to your thighs
- Slowly extend back up
3. Dual Cable Pulldown
- Start with your arms fully extended
- Pull the cables down to your sides
- Think about leading with your elbows, not pulling with your hands
- Keep your torso tight and avoid using momentum
4. Negatives
- Start at the top of the pull-up position (you can use assistance getting up)
- Lower yourself as slowly as possible
- Keep your mind-muscle connection on engaging your back and pulling to keep your body weight up longer