Negative Chinup
Grab the bar using a shoulder-width, underhand grip and hang at arm's length with your ankles crossed behind you. Pull your chest up to the bar. Lower yourself slowly, half an inch at a time.
Negative Dip
Grab the bars of a dip station and lift yourself so your arms are straight. Lean forward slightly and lower your body slowly—half an inch at a time—until your upper arms are below your elbows.
The Challenge: You'll be completing only two reps total (one per move), but they'll probably be two of the hardest reps you've ever done. "Take one minute to lower yourself for each exercise, and rest two minutes between them," says Darden. If you can't last longer than 30 seconds, your eccentric strength needs a lot of work. Your goal: 1 negative dip, 1 negative chinup.
Z góry dziękuje!:)
edytowany przez haybay2: 22 maj 2014