That was Kante,, he's among the best player in England now. Previous he was an ordinary ice block seller in Mali. Look at him now. No matter what I face,
No matter what you face
One thing I know that Is definite in my heart
My tomorrow must be greater than today.
God will change your life, claim this prayer.
Main chest muscle 👉🏼 Pec major 👉🏼 2 “heads”, upper (clavicular head) and lower (sternal head). The upper head’s fibres run downwards ⬇️ as they are attached to the clavicle with the mid fibres running horizontally ⬅️ (because they attach to the centre sternum) and the lower fibres running upward ⬆️ (attached to the bottom). All fibres ultimately insert to the upper arm and thus, pec mjr.’s main movement is bringing the upper arm over and across the body (transverse shoulder adduction). This is important as it then dictates the exercise we chose to train it.
In general, the flat bench seems to be a foundational exercise to produce near max pec major stimulation (Schick et al. 2010; Santana et al. 2007; Pinto et al. 2013), and it’s even shown that on average, pec size is strongly correlated with 1RM bench press (Akagi et al. 2014) so the bench is a must and likely in the lower rep ranges BUT to further “target” the pec and increase volume, you may the want to add something else like an INCLINE BENCH. Why?
Well, because the upper fibres run downward they do still contribute to shoulder adduction BUT also now shoulder flexion meaning they are more active when on an incline as the incline forces you to close the shoulder adduction angle, increasing shoulder flexion over the regular flat. How much of an angle? Trebs et al. (2010) found 45deg to elicit most EMG activity in the upper pec vs other angles.
This post by @roydianchan demonstrates how to properly do a plank. i always find it funny that when you watch someone else doing planks it looks like an easy, relaxing exercise but then you do it yourself and you’re like AHHH it hurts!
Despite it looking like a an easy exercise, there are a couple of things to keep in mind. You should look straight ahead, keep your spine neutral, and keep everything tight. Planks are awesome for engaging your core and what makes them even better is that no equipment is required.
Take A Look. Many of us spend a lot of time sitting whether it be in the office or just sitting around the house. 🙇🏻♀️However, if you are one of these people who spend copious amounts of time sitting then here is some advice to improve your posture
✅ This one may be a no brainer but limit your time sitting as much as possible and ✅design your workplace (if you're in an office👨🏾💻) with the following in mind:
1️⃣Chairs with lumbar supports have been shown to lower intradiscal pressures compared to chairs without these supports.
2️⃣Chairs with arm rests also reduce pressure in discs.
3️⃣Sitting in a slightly reclined position also lowers disc pressure. (approx. 120 degrees)
4️⃣Choose a chair that is wide enough to keep your knees apart. Because keeping your knees close together makes you prone to slumping over🚶🏾 5️⃣Your chair and desk arrangement should be such that your forearms rest on the desk with your elbows at a 90-degree angle close to your sides. 💪🏼This position reduces stress on the trapezius and surrounding muscles of the upper back and neck.🔥
Remember that spinal disorders are preventable!🙏🏼Although the dangers of sitting for prolonged periods of time may not seem like a issue now but it does have a cumulative effect on the spine over years.👵🏼
🙋🙋 Tag Someone that might find this info helpful