Supersetting antagonising is the pairing of two opposite muscle groups such as chest and back, triceps and biceps and quads and hamstrings. The science behind this technique is to loosen one muscle while its antagonist contracts. This allows more weight to be used, or additional reps performed.
How: Give this little workout a go:
a. Dumbbell external rotation 10 reps – 4 sets, tempo 3; 0; 2; rest 30 seconds b. Incline dumbbell preacher curl 10–12reps – 4 sets, tempo 3; 0; 1 c. Tricep rope pushdowns 15 reps – 4 sets, tempo 2; 0; 2; rest 45 seconds d. Scott curl reverse biceps curls 8–10 reps – 4 sets, tempo 2; 0; 2 e. Overhead dumbbell triceps extension 12–15 reps – 4 sets, tempo 2; 2; 1; rest 45 seconds Why: Supersetting agonist and antagonist muscle groups is not only time efficient and great for building lean, toned arms, but it also increases the afterburn effect of your workout by up to 24 hours.
Insider’s tip: Try and finish off your arms day with 3 x 500m sprints on the rower to really get your arms burning.
Why: This is a strength, cable machine isolation movement for triceps to help target and strengthen.
How: Attach rope to a high pulley. Grab with a neutral grip, palms facing one another. Standing up with torso straight and very small inclination forward, bring your arms up to 90 degrees. This is your starting position.
Using the tricep, bring the rope down. At the end of the movement the arms are fully extended.
Nail it: The upper arms should always remain stationary next to your torso and only your forearms should move. Exhale as you perform this movement. Keep your core engaged through the entire exercise as well as shoulders down and back away from your neck.
🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝 MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us. - - - - - - Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul. - - - - - - My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸
I understand having bad days and positive thoughts sound like a good idea but I agree the only way to change what you feel or why you feel that way is by identifying what is causing it and figuring out a way to either change that behavior, thing or what ever. I enjoyed this little rant it was well thought out!! Sometimes it helps just letting things out or talking about it.
22 hours 6 minutes ago
Beautiful words Paige, Happiness is wonderful. You always have to have a positive mind to reach your goal in life. Being in love is a wonderful feeling if you have the right person. This is a beautiful picture of you. I always enjoy reading and watching your videos.
2 - 23 hours 5 minutes ago
Paige your the total package
Some lucky guy out there will marry you one day!!
Hope he dont change you at all.
1 - 20 hours 33 minutes ago
Thanks Paige! I've been alone for going on 15yrs!Everyone I've been with were unfaithful and not down to earth like iam.I end up getting used and then I lose trust and leave.so I've been unhappy for awhile now thinking there's nobody out there for me.I have terrible trust issues and a wall goes up fast around me.Dont know how to break my way of thinking to let someone new into my life.I just figured it's better alone sometimes!I have so much to share with the right person,but how do I trust again.Ive wasted over 20years of my life searching for the right person.I get sad sometimes when I see other couples out there having fun wishing it was me.Sorry I rambled on about my life but you seem to inspire me on how I think about life and it helps.Thank you Paige,signed lost in Wisconsin
22 hours 6 minutes ago
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