Monday 22 April 2013

Posing



Bodybuilding - Six Major Stage Poses

1. Front Double Biceps:
Stand with your heels touching and your toes pointing slightly outward. Press the heels hard into the floor. Flex the calves and hamstrings and push the glutes back slightly - we muscle athletes sometimes refer to it as "sitting" on your hamstrings. Flex the abs hard. Raise your arms high in the air in a controlled manner.
Make fists and bring the elbows down until the fists are even with your ears. Raise the elbows until they are slightly above the shoulders and squeeze your biceps as hard as possible without shaking. As with all front poses, remember to keep your legs flexed and your upper quads pushed tight against your skin.
2. Side Chest:
Imagining you are on stage, turn to the side and stand with the feet together. Raise the front foot (the one that would be closest to the judges) up onto the ball, which will enable you to fully flex the calf muscles of that leg and to display both sets of hamstrings. Press the feet firmly into the ground.
Generate a better view of your hamstring by turning the front foot slightly inward. Press the thigh of the back leg tightly against the front one to blow the hamstrings outward and create a larger sweep through the whole leg. Circle the arms out to the sides and in front of your body. Clasp the back hand over the front wrist.
Forcefully pull the front elbow back and lock your arms in side-chest position. Tightly squeeze you rear bicep hard against your chest and squeeze your front elbow tight against your front lats. (It's not that difficult once you practice a few thousand times!) Rotate your body slowly toward the front. Remember to keep those legs tight!
3. Side Triceps:
Keep the feet and legs in the same position you had for your side chest pose. Rotate the upper body slightly toward the front, which will allow your chest and back shoulder to expand and will give a larger view of your entire physique. Keep the abs tight throughout the pose.
Twist the front arm slightly forward to show the triceps and then circle it back behind the glutes until it meets the back arm, which should be positioned just above the glutes, across the lower back. Lace and lock your fingers together. Lock the front elbow and rotate the front shoulder around and down, squeezing the triceps hard.
Push the triceps against the lats to create a thicker looking triceps muscle. Also, locking out the elbow and pushing forcefully downward pops out the striations in the shoulders, making you look spectacular!
4. Front Lat Spread:
This pose offers an unparalleled opportunity to display your overall symmetry and exceptional leg development. Position the feet and legs the same way you did for the front double biceps pose. Again, press the feet into the floor and flex the calves, quads, hamstrings and glutes. Hold the abs tight.
Pull both elbows back as if you were performing an intense cable row. Then place your thumbs just under the back of your rib cage and blast your elbow forward. Do not press the thumbs into your sides, which can create an unsightly bulge in the skin. Flex and flare the lats as hard as you can, as though you are trying to spread out over the entire stage.
5. Abdominals & Thigh:
Facing front, place one foot slightly in front of the other and press the ball of the front foot firmly into the ground to squeeze out the separation in your quadriceps. Maintain a slight bend in the knee and push the knees apart to bring out more muscle definition in the quads.
Push the glutes back slightly and tighten your low back to bring out the definition in your upper quads and hip flexors. Pose the abs by inhaling deeply as you sweep the arms up and behind your head. Crunch your body slightly forward and down as you exhale all the air from your lungs to expose your abs and obliques.
Think of rolling the upper abs downward toward the pelvis. A slight lean forward allows for a full crunch, which will bring out the cuts in your abdominals. Do not to lean too far back. Keep your elbows up high above your head and hold your hands together at the base of your neck.
6. Most Muscular - Crab:
Face front and angle the feet outward, with one foot slightly in front of the other. Flex the calves, quads and hamstrings. Bend the knees slightly and push the glutes back. Press the heels forcefully into the floor and slightly lift the toes of the front foot to reveal maximum leg cuts.
Stretch both arms out to the sides at shoulder level, keeping a slight bend at the elbows. Clench your fists and circle the arms together in front of you. Squeeze the shoulders down and inward while crunching the upper body slightly downward. Hold the pose and flex the muscles hard.
Be very, very careful not to block your abdominals with your hands. Position the hands at the top of your trunks with the knuckles nearly touching. Also, be very careful not to lean too far forward, which will block the view of your chest and abs and cast a shadow over your legs.

No comments:

Post a Comment

Pre and Post Workout Nutrition