Labrada Nutrition
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Posing with a Pro (Side Poses) - Lee Labrada and Ryan Workman
In lesson 3, we covered the compulsory round, and talked about the seven mandatory poses. We learned how to do the three front mandatory poses. Now, we will turn our attention to learning to perform the two side mandatory poses which are the side chest pose and the side triceps pose.
Both of these poses are designed to show off of the muscularity and development of your chest, shoulders, and triceps; along with the sides of your legs.
Let's learn how to perform the side chest pose first. From the side quarter turn position, you will initiate the pose by tensing your legs first, before seating to the muscles of the body. You should learn how to perform this pose from both the left and the right sides. For purposes of illustration, we will show you how to perform this pose from the right side, that is with your right shoulder facing the judges and the audience.
Begin by placing the ball of your right foot on the ground, right in front of the midpoint of your left foot. Turn your knee in, so that you're right five presses against your left thigh and flares your leg.
Now grasp your right wrist with your left hand, and draw the left arm up and underneath your rib cage. Pull back with your right arm, at the time expanding your rib cage as much as it will. Flex your arms. Now flex your chest muscles, your pectorals.
One common mistake when doing this pose is to bend the knees too much in an effort to make the legs look bigger. If you happen to be a shorter bodybuilder, this will take away from your stage presence, and give an advantage to the taller guys.
Now, let's move on to the side triceps pose. Your leg position will be very similar to that employed in the side chest pose. Again, for illustration purposes we will show you how to do this pose from the right side, but you should become familiar with hitting it from both sides. Once you have your legs in place, it's time to tense the muscles of the upper body.
Begin by bringing your left arm across your lower back. Place your hands behind your back and interlock the first two fingers of each hand in this manner - now keeping your fingers firmly interlocked, fully extend your right arm as far as it will go, and fully squeeze your right triceps.
Exhale completely and crunch down on your abs, to show off your abs, intercostals, and serratus muscles. Remember that on this pose you are not only showing your triceps, but also all muscles of your upper body....
Practice holding your poses for 30 to 60 seconds at a time, to build up your endurance. You will definitely need it in competition!
Tune in to lesson 5, where you will learn how to properly perform the back mandatory poses. These include the rear double biceps pose and the rear lat spread.
I'm Lee Labrada, and you're watching Posing like a Pro.
In lesson 3, we covered the compulsory round, and talked about the seven mandatory poses. We learned how to do the three front mandatory poses. Now, we will turn our attention to learning to perform the two side mandatory poses which are the side chest pose and the side triceps pose.
Both of these poses are designed to show off of the muscularity and development of your chest, shoulders, and triceps; along with the sides of your legs.
Let's learn how to perform the side chest pose first. From the side quarter turn position, you will initiate the pose by tensing your legs first, before seating to the muscles of the body. You should learn how to perform this pose from both the left and the right sides. For purposes of illustration, we will show you how to perform this pose from the right side, that is with your right shoulder facing the judges and the audience.
Begin by placing the ball of your right foot on the ground, right in front of the midpoint of your left foot. Turn your knee in, so that you're right five presses against your left thigh and flares your leg.
Now grasp your right wrist with your left hand, and draw the left arm up and underneath your rib cage. Pull back with your right arm, at the time expanding your rib cage as much as it will. Flex your arms. Now flex your chest muscles, your pectorals.
One common mistake when doing this pose is to bend the knees too much in an effort to make the legs look bigger. If you happen to be a shorter bodybuilder, this will take away from your stage presence, and give an advantage to the taller guys.
Now, let's move on to the side triceps pose. Your leg position will be very similar to that employed in the side chest pose. Again, for illustration purposes we will show you how to do this pose from the right side, but you should become familiar with hitting it from both sides. Once you have your legs in place, it's time to tense the muscles of the upper body.
Begin by bringing your left arm across your lower back. Place your hands behind your back and interlock the first two fingers of each hand in this manner - now keeping your fingers firmly interlocked, fully extend your right arm as far as it will go, and fully squeeze your right triceps.
Exhale completely and crunch down on your abs, to show off your abs, intercostals, and serratus muscles. Remember that on this pose you are not only showing your triceps, but also all muscles of your upper body....
Practice holding your poses for 30 to 60 seconds at a time, to build up your endurance. You will definitely need it in competition!
Tune in to lesson 5, where you will learn how to properly perform the back mandatory poses. These include the rear double biceps pose and the rear lat spread.
I'm Lee Labrada, and you're watching Posing like a Pro.
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