{"id":1083,"date":"2018-03-11T15:52:51","date_gmt":"2018-03-11T19:52:51","guid":{"rendered":"http:\/\/www.bewheeling.com\/?page_id=1083"},"modified":"2020-03-24T20:57:13","modified_gmt":"2020-03-25T00:57:13","slug":"muscular-training","status":"publish","type":"page","link":"https:\/\/www.bewheeling.com\/en\/exercices\/muscular-training\/","title":{"rendered":"Muscular training"},"content":{"rendered":"<div id='av-layout-grid-1'  class='av-layout-grid-container av-av_layout_row-4dc343aa8b8298502e4f52337ca3713b entry-content-wrapper main_color av-flex-cells  avia-builder-el-0  el_before_av_section  avia-builder-el-first   container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117\">\n.flex_cell.av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117{\nvertical-align:top;\nheight:8px;\nmin-height:8px;\nbackground-color:#4b4d63;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117{\npadding:0px 0px 0px 0px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_full-478d96cc6300ef8abc38f67751ac8117 av-gridrow-cell av_one_full no_margin  avia-builder-el-1  avia-builder-el-no-sibling  av-zero-padding'  ><div class='flex_cell_inner'><\/div><\/div>\n<\/div>\n<div id='av_section_1'  class='avia-section av-av_section-c8af04284a2491e9cc151ddda9f39714 main_color avia-section-small avia-no-border-styling  avia-builder-el-2  el_after_av_layout_row  el_before_av_layout_row  avia-bg-style-parallax container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1083'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-6166f4e0065a9bd9f4dbcfcc9a17a64c\">\n.av_font_icon.av-av_font_icon-6166f4e0065a9bd9f4dbcfcc9a17a64c .av-icon-char{\nfont-size:60px;\nline-height:60px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-6166f4e0065a9bd9f4dbcfcc9a17a64c avia_animate_when_visible av-icon-style- avia-icon-pos-center av-no-color avia-icon-animate'><span class='av-icon-char' aria-hidden='true' data-av_icon='\ue837' data-av_iconfont='bewheeling' ><\/span><\/span>\n<section  class='av_textblock_section av-av_textblock-2bd894dbf2e4bf2c4acf98ce4fbf94aa '   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='avia_textblock'  itemprop=\"text\" ><h1 style=\"text-align: center;\">Muscular training<\/h1>\n<p style=\"text-align: center;\">We suggest performing the exercises in 3 sets of 10 repetitions and alternating when all is done one arm at a time. The weight load or the resistance of the elastics band remains your choice. To find out if you are using the right resistance, you have to go for the LAST repetition&#8230; the one that causes you heat in the muscle. With this advice, you ensure that you get enough strength to get better results in your training. It is important to listen to your body and adapt the exercises to your abilities.<\/p>\n<\/div><\/section>\n\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av-layout-grid-2'  class='av-layout-grid-container av-av_layout_row-e61fd9144e7174a0636861de01db6e8c entry-content-wrapper main_color av-fixed-cells  avia-builder-el-5  el_after_av_section  el_before_av_layout_row  grid-row-not-first av-mini-hide container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_half-064f5e5aedbb0e2ed21b15fafc64a366\">\n.flex_cell.av-av_cell_one_half-064f5e5aedbb0e2ed21b15fafc64a366{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_half-064f5e5aedbb0e2ed21b15fafc64a366{\npadding:0px 10px 10px 0px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_half-064f5e5aedbb0e2ed21b15fafc64a366 av-gridrow-cell av_one_half no_margin  avia-builder-el-6  el_before_av_cell_one_half  avia-builder-el-first '  ><div class='flex_cell_inner'><div  class='avia-button-wrap av-av_button-0d938998bf8d950c424160eac338adb1-wrap avia-button-right  avia-builder-el-7  avia-builder-el-no-sibling '><a href='http:\/\/www.bewheeling.com\/en\/exercices\/#echauffement'  class='avia-button av-av_button-0d938998bf8d950c424160eac338adb1 avia-icon_select-no avia-size-large avia-position-right avia-color-theme-color'  ><span class='avia_iconbox_title' >Warm-up routine<\/span><\/a><\/div>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_half-37a32e45f9af5490d0de8e9b77870e02\">\n.flex_cell.av-av_cell_one_half-37a32e45f9af5490d0de8e9b77870e02{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_half-37a32e45f9af5490d0de8e9b77870e02{\npadding:0px 0px 10px 10px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_half-37a32e45f9af5490d0de8e9b77870e02 av-gridrow-cell av_one_half no_margin  avia-builder-el-8  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><div  class='avia-button-wrap av-av_button-7ecba71db44b4f79d23bbac25fdfd4f4-wrap avia-button-left  avia-builder-el-9  avia-builder-el-no-sibling '><a href='http:\/\/www.bewheeling.com\/en\/exercices\/#plan-seance'  class='avia-button av-av_button-7ecba71db44b4f79d23bbac25fdfd4f4 avia-icon_select-no avia-size-large avia-position-left avia-color-theme-color'  ><span class='avia_iconbox_title' >Training plan<\/span><\/a><\/div>\n<\/div><\/div>\n<\/div>\n<div id='av-layout-grid-3'  class='av-layout-grid-container av-av_layout_row-4a5719154a9351114173f69129c7fe5c entry-content-wrapper main_color av-flex-cells  avia-builder-el-10  el_after_av_layout_row  el_before_av_section  grid-row-not-first av-desktop-hide av-medium-hide av-small-hide container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec\">\n.flex_cell.av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec{\npadding:0px 0px 10px 0px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec av-gridrow-cell av_one_half no_margin  avia-builder-el-11  el_before_av_cell_one_half  avia-builder-el-first '  ><div class='flex_cell_inner'><div  class='avia-button-wrap av-av_button-f06eac4e62cac4aa50244de8c768207a-wrap avia-button-center  avia-builder-el-12  avia-builder-el-no-sibling '><a href='http:\/\/www.bewheeling.com\/en\/exercices\/#echauffement'  class='avia-button av-av_button-f06eac4e62cac4aa50244de8c768207a avia-icon_select-no avia-size-large avia-position-center avia-color-theme-color'  ><span class='avia_iconbox_title' >Warm-up routine<\/span><\/a><\/div>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec\">\n.flex_cell.av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec{\nvertical-align:top;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec{\npadding:0px 0px 10px 0px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_half-25cf51736549751d1ec0be8f03fed7ec av-gridrow-cell av_one_half no_margin  avia-builder-el-13  el_after_av_cell_one_half  avia-builder-el-last '  ><div class='flex_cell_inner'><div  class='avia-button-wrap av-av_button-22903d1ae32d5780122abe01147f396b-wrap avia-button-center  avia-builder-el-14  avia-builder-el-no-sibling '><a href='http:\/\/www.bewheeling.com\/en\/exercices\/#plan-seance'  class='avia-button av-av_button-22903d1ae32d5780122abe01147f396b avia-icon_select-no avia-size-large avia-position-center avia-color-theme-color'  ><span class='avia_iconbox_title' >Training plan<\/span><\/a><\/div>\n<\/div><\/div>\n<\/div>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1\">\n.avia-section.av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1{\nbackground-color:#efefef;\nbackground-image:unset;\n}\n<\/style>\n<div id='av_section_2'  class='avia-section av-av_section-74f6356c2d8ae998e50bb0ea8ec744a1 main_color avia-section-small avia-no-border-styling  avia-builder-el-15  el_after_av_layout_row  el_before_av_layout_row  avia-bg-style-scroll container_wrap fullsize'  ><div class='container av-section-cont-open' ><div class='template-page content  av-content-full alpha units'><div class='post-entry post-entry-type-page post-entry-1083'><div class='entry-content-wrapper clearfix'>\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_masonry_entries-fe940a10197dea1e047c9bd6302f8199\">\n#top .av-masonry.av-av_masonry_entries-fe940a10197dea1e047c9bd6302f8199{\nbackground-color:#efefef;\n}\n<\/style>\n<div id='av-masonry-1' class='av-masonry av-av_masonry_entries-fe940a10197dea1e047c9bd6302f8199 noHover av-flex-size av-large-gap av-hover-overlay- av-masonry-animation-active av-masonry-col-3 av-caption-always av-caption-style- av-masonry-entries av-medium-columns-overwrite av-medium-columns-2 av-small-columns-overwrite av-small-columns-2 av-mini-columns-overwrite av-mini-columns-1 ' data-post_id=\"1083\"><div class='av-masonry-sort main_color av-sort-yes' data-masonry-id='1' ><div class='av-sort-by-term  ' data-av-allowed-sort='[\"bench_sort\",\"body-weight_sort\",\"door_sort\",\"elastic_sort\",\"grab-bar_sort\",\"trx_sort\",\"weight_sort\"]' ><a href=\"#\" data-filter=\"all_sort\" class=\"all_sort_button active_sort\"><span class=\"inner_sort_button\"><span>All<\/span><small class=\"avia-term-count\"> 45 <\/small><\/span><\/a><span class='text-sep balance_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"balance_sort\" class=\"balance_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Balance<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep ball-massage_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"ball-massage_sort\" class=\"ball-massage_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Ball massage<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep bench_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"bench_sort\" class=\"bench_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>Bench<\/span><small class='avia-term-count'> 10 <\/small><\/span><\/a><span class='text-sep bloopers-2_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"bloopers-2_sort\" class=\"bloopers-2_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Bloopers<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep body-weight_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"body-weight_sort\" class=\"body-weight_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>Body weight<\/span><small class='avia-term-count'> 3 <\/small><\/span><\/a><span class='text-sep cardio-2_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"cardio-2_sort\" class=\"cardio-2_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Cardio<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep door_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"door_sort\" class=\"door_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>Door<\/span><small class='avia-term-count'> 5 <\/small><\/span><\/a><span class='text-sep elastic_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"elastic_sort\" class=\"elastic_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>Elastic<\/span><small class='avia-term-count'> 13 <\/small><\/span><\/a><span class='text-sep grab-bar_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"grab-bar_sort\" class=\"grab-bar_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>Grab bar<\/span><small class='avia-term-count'> 4 <\/small><\/span><\/a><span class='text-sep muscular-training_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"muscular-training_sort\" class=\"muscular-training_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Muscular training<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep stretching_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"stretching_sort\" class=\"stretching_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Stretching<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep trx_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"trx_sort\" class=\"trx_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>TRX<\/span><small class='avia-term-count'> 9 <\/small><\/span><\/a><span class='text-sep warm-up_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"warm-up_sort\" class=\"warm-up_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Warm-up<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep weight_sort_sep avia_show_sort'>\/<\/span><a href=\"#\" data-filter=\"weight_sort\" class=\"weight_sort_button avia_show_sort\" ><span class=\"inner_sort_button\"><span>Weight<\/span><small class='avia-term-count'> 8 <\/small><\/span><\/a><span class='text-sep yoga-breathing_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"yoga-breathing_sort\" class=\"yoga-breathing_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Yoga breathing<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep yoga-pose-2_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"yoga-pose-2_sort\" class=\"yoga-pose-2_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Yoga pose<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><span class='text-sep yoga-routine-2_sort_sep avia_hide_sort'>\/<\/span><a href=\"#\" data-filter=\"yoga-routine-2_sort\" class=\"yoga-routine-2_sort_button avia_hide_sort\" ><span class=\"inner_sort_button\"><span>Yoga routine<\/span><small class='avia-term-count'> 0 <\/small><\/span><\/a><\/div><\/div><div class=\"av-masonry-container isotope av-js-disabled\"><div class='av-masonry-entry isotope-item av-masonry-item-no-image all_sort bench_sort  muscular-training_sort  trx_sort  elastic_sort  body-weight_sort  grab-bar_sort  weight_sort  door_sort '><\/div><a href=\"https:\/\/www.youtube.com\/watch?v=fzCCmpwB22k\"  id='av-masonry-1-item-2154' data-av-masonry-item='2154' class='av-masonry-entry isotope-item post-2154 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-wingsuite-invert\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2104 avia-img-lazy-loading-not-2104\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert-705x397.jpg\" title=\"muscu-banquette-wingsuite-invert\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuite-invert.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Reverse wingsuit<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: deltoids, rhomboids, latissimus dorsi<br \/>\r\n\u2022 Start: Hold the feet together using a strap (to prevent the legs from moving). Place the balance disk under the chest.<br \/>\r\n\u2022 Movement: Arm along the body. Hand palms facing the GROUND. Raise as high as possible in what the mobility of the shoulder allows to do. Hold for 15 seconds.<br \/>\r\n\u2022 3 x 15 seconds<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=cqETnzppLQ4\"  id='av-masonry-1-item-2150' data-av-masonry-item='2150' class='av-masonry-entry isotope-item post-2150 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-wingsuit\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2103 avia-img-lazy-loading-not-2103\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit-705x397.jpg\" title=\"muscu-banquette-wingsuit\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-wingsuit.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Wingsuit<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: deltoids, rhomboids, latissimus dorsi<br \/>\r\n\u2022 Start: Hold the feet together using a strap (to prevent the legs from moving). Place the balance disk under the chest.<br \/>\r\n\u2022 Movement: Arm along the body. Hand palms facing the SKY. Raise as high as possible in what the mobility of the shoulder allows to do. Hold for 15 seconds.<br \/>\r\n\u2022 3 x 15 seconds<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=3Xc9mPq6ky0\"  id='av-masonry-1-item-2145' data-av-masonry-item='2145' class='av-masonry-entry isotope-item post-2145 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"muscu-trx-rowing-one-arm\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2143 avia-img-lazy-loading-not-2143\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm-705x397.png\" title=\"muscu-trx-rowing-one-arm\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm-705x397.png 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm-300x169.png 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm-768x432.png 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm-1030x579.png 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm-450x253.png 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/05\/muscu-trx-rowing-one-arm.png 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Rowing one arm -TRX<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Latissimus dorsi, biceps<br \/>\r\n\u2022 Start: Place the chair under the handles. Apply BRAKES. Grip the two handles firmly and transfer the weight backwards until the chair is tilted backwards.<br \/>\r\n\u2022 Movement: Pull the handles towards the shoulder, keeping your elbows as stable as possible. Execute movement slowly for better control.<br \/>\r\n\u2022 Tip: Adjust the length of the strap according to your height and the desired difficulty<br \/>\r\n\u2022 3 x 10 reps<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=iwTKwjF45sg\"  id='av-masonry-1-item-2126' data-av-masonry-item='2126' class='av-masonry-entry isotope-item post-2126 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-v\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2102 avia-img-lazy-loading-not-2102\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v-705x397.jpg\" title=\"muscu-banquette-v\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-v.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >The V<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Trapezius and deltoids<br \/>\r\n\u2022 Start: Hold the feet together using a strap (to prevent the legs from moving). Place the balance disk under the chest.<br \/>\r\n\u2022 Movement: Position of the arms in V. Arms on the ground or raised according to the mobility of the shoulder. Hold for 15 seconds.<br \/>\r\n\u2022 3 x 15 seconds<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=X7QoE3HyXEo\"  id='av-masonry-1-item-2116' data-av-masonry-item='2116' class='av-masonry-entry isotope-item post-2116 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"muscu-banquette-flexion-epaule-trx\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2114 avia-img-lazy-loading-not-2114\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx-705x397.jpg\" title=\"muscu-banquette-flexion-epaule-trx\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-flexion-epaule-trx.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Reverse fly &#8211; TRX<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >*** WARNING *** It is recommended to do this exercise with assistance to start<br \/>\r\n\u2022 Main muscles: Posterior deltoids, trapezius and rhomboids<br \/>\r\n\u2022 Start: Place the chair under the handles. Lock BRAKES. Grasp the handles firmly and transfer the weight backwards until the chair is tilted backwards. Place the arms fully extended to start.<br \/>\r\n\u2022 Movement: Pull the handles towards the ceiling, as much as possible, without bending your elbows. Control the return movement. Resist the urge to move your head forward OR lift your shoulders.<br \/>\r\n\u2022 Tip: Adjust the length of the strap according to your height and the desired difficulty<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=2yvFfdJOapE\"  id='av-masonry-1-item-2107' data-av-masonry-item='2107' class='av-masonry-entry isotope-item post-2107 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-dips-ballon\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2100 avia-img-lazy-loading-not-2100\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon-705x397.jpg\" title=\"muscu-banquette-dips-ballon\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/muscu-banquette-dips-ballon.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Ball dips<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >*REQUIREMENT* To have successfully completed the \"balance of the shoulder\" before undertaking this one.<br \/>\r\n\u2022 Main muscles: Triceps, serratus anterior, stabilizers of the shoulder<br \/>\r\n\u2022 Start: Balloon next to the hip. Hand resting on the ball, fingers pointing forward.<br \/>\r\n\u2022 Movement: Push into the ground with your hands until the buttocks are lifted (one hand is unstable on the ball, the other is stable on the ground).<br \/>\r\n\u2022 Tip # 1: Remember to push on the ball instead of lifting your shoulder for successful exercise.<br \/>\r\n\u2022 Tip # 2: You can use a soccer or volley ball. Balloons that are too soft will add more difficulty in execution.<br \/>\r\n\u2022 3 x 5 repetitions \/ arm. Increase the number of repetitions when the movement seems easier.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=uog_5Rz7VF4\"  id='av-masonry-1-item-2098' data-av-masonry-item='2098' class='av-masonry-entry isotope-item post-2098 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"musc-banquette-w-good\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2105 avia-img-lazy-loading-not-2105\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good-705x397.jpg\" title=\"musc-banquette-w-good\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/04\/musc-banquette-w-good.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >The W<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Rhomboids and external shoulder rotators<br \/>\r\n\u2022 Start: Hold the feet together using a strap (to prevent the legs from moving). Place the balance disk under the chest.<br \/>\r\n\u2022 Movement: 90 \u00b0 elbows. Bring the shoulder blades together by lifting the hands and elbows from the floor (to form a W). Hold for 15 seconds.<br \/>\r\n\u2022 3 x 15 seconds<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=42iZCIY8Y_c\"  id='av-masonry-1-item-2091' data-av-masonry-item='2091' class='av-masonry-entry isotope-item post-2091 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"muscu-traxions-arrieres-trx\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2089 avia-img-lazy-loading-not-2089\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx-705x397.jpg\" title=\"muscu-traxions-arrieres-trx\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-traxions-arrieres-trx.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Dips-TRX<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >*REQUIREMENT* To have successfully \"Extended the elbows on TRX\" before undertaking this one.<br \/>\r\n\u2022 Main muscles: Anterior dentate, triceps<br \/>\r\n\u2022 Start: Place the chair under the handles. Adjust the height of the handles so that they are close to the wheels.<br \/>\r\n\u2022 Movement: Raise the buttocks off the chair until the elbows are fully extended. Bend your elbows as low as possible, keeping the handles close to your body. Keep a slow pace for better performance.<br \/>\r\n\u2022 Tip: Remember to lower your shoulders to activate the serrated anterior (better stability). Keep hands close to the body to reduce the wobbling of the straps<br \/>\r\n\u2022 3 x 5 repetitions<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=D_1LHwmsYpc\"  id='av-masonry-1-item-2086' data-av-masonry-item='2086' class='av-masonry-entry isotope-item post-2086 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"muscu-extension-coudes-trx\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2084 avia-img-lazy-loading-not-2084\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx-705x397.jpg\" title=\"muscu-extension-coudes-trx\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/muscu-extension-coudes-trx.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Elbow extension &#8211; TRX<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Serratus anterior, triceps<br \/>\r\n\u2022 Start: Place the chair under the handles. Adjust the height of the handles so that they are close to the wheels.<br \/>\r\n\u2022 Movement: Lift the buttocks of the chair until the elbows are fully extended. Maintain the static position.<br \/>\r\n\u2022 Tip: Remember to lower your shoulders to activate the serratus anterior (better stability). Keep hands close to the body to reduce the wobbling of the straps<br \/>\r\n\u2022 3 x 10 to 15 seconds<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=XWujkoi57ic\"  id='av-masonry-1-item-2061' data-av-masonry-item='2061' class='av-masonry-entry isotope-item post-2061 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"TRX-biceps-curl\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2059 avia-img-lazy-loading-not-2059\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl-705x397.jpg\" title=\"TRX-biceps-curl\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/03\/TRX-biceps-curl.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Biceps curl<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >*** WARNING *** It is recommended to do this exercise with assistance to start<br \/>\r\n\u2022 Main muscles: Biceps<br \/>\r\n\u2022 Start: Place the chair under the handles. Apply BRAKES. Grip the handles firmly and transfer the weight backwards until the chair is tilted backwards.<br \/>\r\n\u2022 Movement: Pull the handles towards the shoulders, keeping your elbows as stable as possible. Execute movement slowly for better control.<br \/>\r\n\u2022 Tip: Adjust the length of the strap according to your height and the desired difficulty<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=JAqIePTWD6w\"  id='av-masonry-1-item-2052' data-av-masonry-item='2052' class='av-masonry-entry isotope-item post-2052 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-trx all_sort trx_sort  av-masonry-item-with-image' title=\"musculation-chinup-niveau2\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2046 avia-img-lazy-loading-not-2046\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2-705x397.jpg\" title=\"musculation-chinup-niveau2\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau2.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Chin up &#8211; level 2<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Departure: Arm in full extension, palms facing each other.<br \/>\r\n\u2022 Movement: Pull the weight of the body upwards until the chin is facing the hands. Descend slowly, controlling the descent.<br \/>\r\n\u2022 3 x 5 repetitions to begin. You can vary the holds per group of repetitions. Palms backwards (biceps), palms forwards (triceps).<br \/>\r\n\u2022 Tip: To keep your feet in place, you can attach them to the footrest. You can also place something (free weights) in front of the small front wheels to prevent the chair from moving.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=lJRfet6EQ3U\"  id='av-masonry-1-item-2048' data-av-masonry-item='2048' class='av-masonry-entry isotope-item post-2048 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-trx all_sort trx_sort  av-masonry-item-with-image' title=\"musculation-chinup-niveau1\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2045 avia-img-lazy-loading-not-2045\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1-705x397.jpg\" title=\"musculation-chinup-niveau1\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/02\/musculation-chinup-niveau1.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Chin up &#8211; level 1<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Departure: Arm in full extension, palms facing each other.<br \/>\r\n\u2022 Movement: With assistance, pull the weight of the body upwards until the chin is facing the hands. Descend slowly, controlling the descent.<br \/>\r\n\u2022 3 x 5 repetitions to begin. You can vary the holds per group of repetitions. Palms backwards (biceps), palms forwards (triceps).<br \/>\r\n\u2022 Tip: To keep your feet in place, you can attach them to the footrest. You can also place something (free weights) in front of the small front wheels to prevent the chair from moving.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=_XvdSt8zcmU\"  id='av-masonry-1-item-2033' data-av-masonry-item='2033' class='av-masonry-entry isotope-item post-2033 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"musculation-elastique-rotationexterne\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2031 avia-img-lazy-loading-not-2031\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne-705x397.jpg\" title=\"musculation-elastique-rotationexterne\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2020\/01\/musculation-elastique-rotationexterne.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >The rotator in support<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: External rotator cuff (small round, infraspinatus)<br \/>\r\n\u2022 Start: Elbow resting on a table or counter (about shoulder height).  Pass the rubber band under a bar of the chair and hold the other end with your free hand. <br \/>\r\n\u2022 Movement: Keep your elbow at 90\u00b0 during the movement.  Respect your range of motion without trying to force the movement. Keep the shoulder low at all times. <br \/>\r\n\u2022 Tip: Place a towel under your elbow for better comfort.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=VwnbG23TKrU\"  id='av-masonry-1-item-2027' data-av-masonry-item='2027' class='av-masonry-entry isotope-item post-2027 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-body-weight portfolio_entries-grab-bar portfolio_entries-muscular-training all_sort body-weight_sort  grab-bar_sort  muscular-training_sort  av-masonry-item-with-image' title=\"mobilisation-omoplates-2\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2008 avia-img-lazy-loading-not-2008\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1-705x397.jpg\" title=\"mobilisation-omoplates-2\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-1.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Protraction\/Retraction of shoulder blades &#8211; level 2<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Serratus anterior and shoulder blade stabilizers<br \/>\r\n\u2022 Start: Grasp the bar with both hands. Lower shoulder blades and elbows in full extension. <br \/>\r\n\u2022 Movement: Climb up and down the shoulders without bending the elbows (as if to say \"I don't know\")<br \/>\r\n\u2022 Tip: The movement may be small at first, but the more you do this movement, the more mobile your shoulders will become.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=ujwAWgmxHtY\"  id='av-masonry-1-item-2011' data-av-masonry-item='2011' class='av-masonry-entry isotope-item post-2011 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-body-weight portfolio_entries-grab-bar portfolio_entries-muscular-training all_sort body-weight_sort  grab-bar_sort  muscular-training_sort  av-masonry-item-with-image' title=\"mobilisation-omoplates-1\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2009 avia-img-lazy-loading-not-2009\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2-705x397.jpg\" title=\"mobilisation-omoplates-1\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/11\/positionnement-parc-2.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Protraction\/Retraction of shoulder blades &#8211; level 1<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Serratus anterior and shoulder blade stabilizers<br \/>\r\n\u2022 Start: Grasp the bar with both hands. Lower shoulder blades and elbows in full extension. <br \/>\r\n\u2022 Movement: Climb up and down the shoulders without bending the elbows (as if to say \"I don't know\")<br \/>\r\n\u2022 Tip: The movement may be small at first, but the more you do this movement, the more mobile your shoulders will become.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=ie8o5sKoJZo\"  id='av-masonry-1-item-2004' data-av-masonry-item='2004' class='av-masonry-entry isotope-item post-2004 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"musculation-elastique-tirade-mains-large\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-2002 avia-img-lazy-loading-not-2002\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large-705x397.jpg\" title=\"musculation-elastique-tirade-mains-large\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-tirade-mains-large.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Tirade (wide grip)<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Latissimus Dorsi \/ Secondary muscles: Biceps and Large round<br \/>\r\n\u2022 Start: arm in extension, Elastic grip at shoulder width. <br \/>\r\n\u2022 Movement: Lower the elbows to the floor and slow down the movement on the way up. Go up to the full extension of the elbows. <br \/>\r\n\u2022 Tip: Keep shoulder blades low at all times<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=y9DnXEo_jTY\"  id='av-masonry-1-item-1998' data-av-masonry-item='1998' class='av-masonry-entry isotope-item post-1998 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"musculation-elastique-arm-extension\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1996 avia-img-lazy-loading-not-1996\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension-705x397.jpg\" title=\"musculation-elastique-arm-extension\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/musculation-elastique-arm-extension.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Triceps extension (ceiling anchor)<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Triceps<br \/>\r\n\u2022 Start: Elbow flexed and glued along the body on your trunk. The hand is in hammer action (thumb pointed towards the ceiling). The other handle is held by the free hand.<br \/>\r\n\u2022 Movement: Without moving the elbow, pull the elastic towards the floor until the elbow is fully extended. Control the movement back without bouncing the elastic on the ceiling or moving the elbow.<br \/>\r\n\u2022 Tip: Focus on elbow stability first. The movement will be easier to execute afterwards.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=in4qfgwDE-o\"  id='av-masonry-1-item-1992' data-av-masonry-item='1992' class='av-masonry-entry isotope-item post-1992 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-grab-bar all_sort grab-bar_sort  av-masonry-item-with-image' title=\"muscu-parc-1\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1990 avia-img-lazy-loading-not-1990\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1-705x397.jpg\" title=\"muscu-parc-1\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/10\/muscu-parc-1.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Lateral counter-resistance<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Deltoids and triceps<br \/>\r\n\u2022 Start: Place your hands on side bars (a door frame could also do the trick). Elbows pointing to the floor and shoulders down.<br \/>\r\n\u2022 Movement: With the left hand, push the body weight to the right. Meanwhile, the right arm is trying to slow down the movement of the opposite arm. Then do the reverse movement. <br \/>\r\n\u2022 Tip: It's like a battle between the two arms. To win the game, you have to keep the other one from returning to his territory.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=XibdRxaQkG4\"  id='av-masonry-1-item-1982' data-av-masonry-item='1982' class='av-masonry-entry isotope-item post-1982 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-grab-bar portfolio_entries-muscular-training all_sort grab-bar_sort  muscular-training_sort  av-masonry-item-with-image' title=\"musculation-barre-rotation-tronc\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1980 avia-img-lazy-loading-not-1980\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc-705x397.jpg\" title=\"musculation-barre-rotation-tronc\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/09\/musculation-barre-rotation-tronc.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Trunk rotations<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Abdominal (transverse, oblique internal\/external), serratus anterior\/posterior, pectoral<br \/>\r\n\u2022 Start: Place the forearms against a bar, table or counter. Make sure that the support is not higher than the shoulders. Keep the trunk very close to the support so that your back can be vertical.<br \/>\r\n\u2022 Movement: Use the body weight to rotate the chair from left to right. Execute the movement slowly to start. The more control and strength you gain, the more speed you will gain.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=1w1HaVM5_Oo\"  id='av-masonry-1-item-1925' data-av-masonry-item='1925' class='av-masonry-entry isotope-item post-1925 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-body-weight portfolio_entries-muscular-training all_sort body-weight_sort  muscular-training_sort  av-masonry-item-with-image' title=\"musculation-showlder-push-up\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1923 avia-img-lazy-loading-not-1923\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up-705x397.jpg\" title=\"musculation-showlder-push-up\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/03\/musculation-showlder-push-up.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulders push up<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Serratus anterior<br \/>\r\n\u2022 Start: Hands resting on the wheels. Elbows in full extension.<br \/>\r\n\u2022 Movement: Raise and lower the shoulders without bending your elbows (as if to imitate the \"I do not know\" sign). Resist the temptation to advance the shoulders forward<br \/>\r\n\u2022 Tip: Use a mirror to detect your motion errors by yourself<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=6FS8IkY1qT0\"  id='av-masonry-1-item-1847' data-av-masonry-item='1847' class='av-masonry-entry isotope-item post-1847 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-pushup-scap\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1845 avia-img-lazy-loading-not-1845\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap-705x397.jpg\" title=\"muscu-banquette-pushup-scap\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2019\/01\/muscu-banquette-pushup-scap.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Push up scapulas<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Stabilizers of the scapula<br \/>\r\n\u2022 Start: Forearms placed on the ground. Elbows under the shoulders. Elbows at shoulder width. Make sure your feet are attached (if necessary) to prevent your legs from opening unnecessarily.<br \/>\r\n\u2022 Movement: Bring both shoulder blades together (as if pressing a lemon) and push into the ground with your elbows to widen the shoulder blades.<br \/>\r\n\u2022 Tip: The movement may be very small in the first few times you do it. The more you do it, the more mobility and stability you will gain in your shoulders.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=QZJbwp4_SwI\"  id='av-masonry-1-item-1807' data-av-masonry-item='1807' class='av-masonry-entry isotope-item post-1807 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"muscu-tirade-incline-mains-rot-ext\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1806 avia-img-lazy-loading-not-1806\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext-705x397.jpg\" title=\"muscu-tirade-incline-mains-rot-ext\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-tirade-incline-mains-rot-ext.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Inclined rowing external hands rotation<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Muscle: Posterior deltoids and rhomboids<br \/>\r\n\u2022 Start: Trunk inclined forward. Weights on the floor near the chair. Arms extended on each side of the body. Palm of hands facing outwards.<br \/>\r\n\u2022 Movement: Pull your elbows up to shoulder height. Move the weights away from your body during the rowing to try to get a 90\u00b0 angle at the elbow.<br \/>\r\n\u2022 Tip: Always keep the shoulder blades pulled towards the pelvis during all phases of the movement.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=uxg_yJ3XM2Q\"  id='av-masonry-1-item-1804' data-av-masonry-item='1804' class='av-masonry-entry isotope-item post-1804 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-pushup-close\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1803 avia-img-lazy-loading-not-1803\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close-705x397.jpg\" title=\"muscu-pushup-close\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-close.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Push up triceps<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Triceps and pectorals \/ Secondary muscles: Stabilizers of the shoulder (large serrated and ...)<br \/>\r\n\u2022 Start: Hands at shoulder width, hands under the shoulders<br \/>\r\n\u2022 Movement: Bring the chest down to the ground, nose directed to the fingertips, elbows stuck to the body<br \/>\r\n\u2022 Tip # 1: Make sure you do not pinch your shoulder blades while descending. Instead, keep the shoulder blades wide for better stability. Do the exercise \"Push up scap\" to work the stability of the shoulder.<br \/>\r\n\u2022 Tip # 2: Perform some exercises with free weights before undertaking the body-based exercises (which are much more physically demanding).<br \/>\r\n\u2022 3 x 5 reps to start. Increase the number of repetitions when the movement seems easier.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=iIYIGU5tv1I\"  id='av-masonry-1-item-1800' data-av-masonry-item='1800' class='av-masonry-entry isotope-item post-1800 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-pushup-open\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1798 avia-img-lazy-loading-not-1798\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open-705x397.jpg\" title=\"muscu-pushup-open\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/11\/muscu-pushup-open.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Push up<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Triceps and pectorals \/ Secondary muscles: Stabilizers of the shoulder (large serrated and anterior deltoid)<br \/>\r\n\u2022 Start: Hands at shoulder width, hands under the shoulders<br \/>\r\n\u2022 Movement: Bring the chest down to the ground, nose directed to the fingertips, elbows open to the outside<br \/>\r\n\u2022 Tip # 1: Make sure you do not pinch your shoulder blades while descending. Instead, keep the shoulder blades wide for better stability. Do the exercise \"Push up scap\" to work the stability of the shoulder.<br \/>\r\n\u2022 Tip # 2: Perform some exercises with free weights before undertaking the body-based exercises (which are much more physically demanding).<br \/>\r\n\u2022 3 x 5 reps to start. Increase the number of repetitions when the movement seems easier.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=qWRpAOq0SuY\"  id='av-masonry-1-item-1616' data-av-masonry-item='1616' class='av-masonry-entry isotope-item post-1616 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-balancier-dos\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1614 avia-img-lazy-loading-not-1614\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos-705x397.jpg\" title=\"muscu-banquette-balancier-dos\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-dos.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Balance of the back<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Back muscles and shoulder blade stabilizers<br \/>\r\n\u2022 Start: Fists on the bench and arm in full extension. Very low shoulder blades (they will have to remain like this during the whole exercise).<br \/>\r\n\u2022 Movement: First lift the buttocks by pushing into the ground with your fists. Then push the buttocks forward and towards the ceiling using the back muscles (like a pendulum).<br \/>\r\n\u2022 Tip # 1: Depending on your arm length, you may be able to use the palms of your hand to rest on the bench instead of using your fists. You can also use free weights to take support as in the video.<br \/>\r\n\u2022 Tip # 2: If you have sensations in your glutes, you can also contract them when you push the pelvis to the ceiling.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=wC4ipMCXm0s\"  id='av-masonry-1-item-1610' data-av-masonry-item='1610' class='av-masonry-entry isotope-item post-1610 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-bench portfolio_entries-muscular-training all_sort bench_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-banquette-balancier-epaules\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1608 avia-img-lazy-loading-not-1608\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules-705x397.jpg\" title=\"muscu-banquette-balancier-epaules\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/08\/muscu-banquette-balancier-epaules.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Balance of the shoulders<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscles: Median Deltoids and Scapula Stabilizers<br \/>\r\n\u2022 Start: Fists on the bench and arm in full extension. Very low shoulder blades (they will have to remain like this during the whole exercise).<br \/>\r\n\u2022 Movement: First lift the buttocks by pushing into the ground with your fists. Then push the buttocks backwards and towards the ceiling using the muscles of the shoulders (like a pendulum).<br \/>\r\n\u2022 Tip # 1: Depending on your arm length, you may be able to use the palms of your hand to rest on the bench instead of using your fists. You can also use free weights to take support as in the video.<br \/>\r\n\u2022 Tip # 2: If you have sensations in your abs, you can also contract them as you push the pelvis to the ceiling.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=ABHpsLdYMQs\"  id='av-masonry-1-item-1556' data-av-masonry-item='1556' class='av-masonry-entry isotope-item post-1556 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-rebonds-adduction-110\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1554 avia-img-lazy-loading-not-1554\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110-705x397.jpg\" title=\"muscu-elastique-rebonds-adduction-110\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-rebonds-adduction-110.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Abduction rebounds<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Median Deltoids<br \/>\r\n\u2022 Start: Run the elastic band under the footrest. Raise your arms at shoulder height.<br \/>\r\n\u2022 Movement: Bounce with the rubber band, making sure that your hands are constantly coming back to your shoulders (this will ensure constant resistance in the exercise).<br \/>\r\n\u2022 Tip: Use the chest belt if you ever feel unbalanced forward when moving.<br \/>\r\n\u2022 3 x 30 seconds<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=41A6W5ZbyoE\"  id='av-masonry-1-item-1550' data-av-masonry-item='1550' class='av-masonry-entry isotope-item post-1550 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"muscu-poids-bicepscurls-90\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1548 avia-img-lazy-loading-not-1548\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90-705x397.jpg\" title=\"muscu-poids-bicepscurls-90\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-poids-bicepscurls-90.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Biceps curl<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Biceps<br \/>\r\n\u2022 Start: Arms stretched out and fully extended, palms of hands directed towards the ceiling. Hands at the height of the shoulders.<br \/>\r\n\u2022 Movement: Bend your elbows up to a 90\u00b0 angle and back down until your elbows are fully extend.<br \/>\r\n\u2022 Tip: Keep your shoulders low at all times<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=v9x8MO49cPM\"  id='av-masonry-1-item-1543' data-av-masonry-item='1543' class='av-masonry-entry isotope-item post-1543 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-archer-90\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1541 avia-img-lazy-loading-not-1541\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90-705x397.jpg\" title=\"muscu-elastique-archer-90\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/07\/muscu-elastique-archer-90.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Archer<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscles: Posterior Deltoids and Biceps<br \/>\r\n\u2022 Start: Left arm in full extension, hand at shoulder height (as if holding a bow in your hand).<br \/>\r\n\u2022 Movement: Pull your right hand towards the shoulder. Stop the tirade of the rubber band before the wrist breaks.<br \/>\r\n\u2022 Tip: Constant look towards the left hand. Keep both hands at shoulder height.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=-Wso_mLMUMg\"  id='av-masonry-1-item-1531' data-av-masonry-item='1531' class='av-masonry-entry isotope-item post-1531 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"triceps-extention-90\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1521 avia-img-lazy-loading-not-1521\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90-705x397.jpg\" title=\"triceps-extention-90\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/triceps-extention-90.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Triceps extension<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: triceps<br \/>\r\n\u2022 Start: Hold the free weight with one hand behind the head. Keep the elbow close to the ear<br \/>\r\n\u2022 Movement: Bend the elbow 90\u00b0 and pull the free weight until the full extension of the arm. Keep the weight constantly behind the head.<br \/>\r\n\u2022 Tip: The elbow must remain static at all times. It's only the forearm that has to move. If you have enough balance, you can perform both arms at the same time.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=brPALZvKetE\"  id='av-masonry-1-item-1523' data-av-masonry-item='1523' class='av-masonry-entry isotope-item post-1523 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"shoulder-pull-up-90\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1520 avia-img-lazy-loading-not-1520\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90-705x397.jpg\" title=\"shoulder-pull-up-90\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/shoulder-pull-up-90.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shrug<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Trapezius<br \/>\r\n\u2022 Start: Arms stretched in full extension<br \/>\r\n\u2022 Movement: Pull up the shoulders towards the ears while keeping the arms extended<br \/>\r\n\u2022 Tip: At the end of the movement, to lower your shoulders, imagine that you want to bring your hands closer to the floor. Use heavier loads for this movement (ex: 2 bottles of 4 liters)<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=dNPWSMGeM0o\"  id='av-masonry-1-item-1499' data-av-masonry-item='1499' class='av-masonry-entry isotope-item post-1499 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"muscu-trx-rowing2\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1495 avia-img-lazy-loading-not-1495\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2-705x397.jpg\" title=\"muscu-trx-rowing2\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing2.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Rowing #2<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscles: Latissimus Dorsi and Biceps \/ Secondary Muscles: Forearm Muscles and Trapezius<br \/>\r\n\u2022 Start: Arm in full extension, palms of hand towards the face<br \/>\r\n\u2022 Movement: Pull the body weight upwards until the chin is facing the hands<br \/>\r\n\u2022 Tip # 1: Slow downhill by counting 6-8 seconds to build muscle strength.<br \/>\r\n\u2022 Tip # 2: If the exercise is too difficult, start with rowing # 1<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=Q6pFS-MqsKc\"  id='av-masonry-1-item-1497' data-av-masonry-item='1497' class='av-masonry-entry isotope-item post-1497 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-trx all_sort muscular-training_sort  trx_sort  av-masonry-item-with-image' title=\"muscu-trx-rowing1\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1494 avia-img-lazy-loading-not-1494\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1-705x397.jpg\" title=\"muscu-trx-rowing1\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/06\/muscu-trx-rowing1.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Rowing #1<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscles: Latissimus Dorsi and Biceps \/ Secondary Muscles: Forearm Muscles and Trapezius<br \/>\r\n\u2022 Start: Arm in full extension, palms facing each other<br \/>\r\n\u2022 Movement: Pull the body weight upwards until the chest is facing the hands.<br \/>\r\n\u2022 Tip # 1: Avoid pulling shoulders to the ears. Point the elbows backwards for proper movement alignment.<br \/>\r\n\u2022 Tip # 2: Slow downhill by counting 6-8 seconds to build muscle strength<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=CrnCPIrGqLg\"  id='av-masonry-1-item-1490' data-av-masonry-item='1490' class='av-masonry-entry isotope-item post-1490 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-door portfolio_entries-elastic portfolio_entries-muscular-training all_sort door_sort  elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-porte-shoulder-extension-onearm\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1458 avia-img-lazy-loading-not-1458\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm-705x397.jpg\" title=\"muscu-elastique-porte-shoulder-extension-onearm\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-onearm.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulder extension (one arm)<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Latissimus Dorsi, extensors of the forearm and triceps \/ Secondary muscles: Posterior Deltoids<br \/>\r\n\u2022 Start: Initially, the arm must be stretched forward with a slight resistance in the elastic. Position the chair so that the arm is perpendicular to the attach.<br \/>\r\n\u2022 Movement: Palm of hand directed forward, arm extended. Pull the elastic band down and back. Control and slow down the movement back<br \/>\r\n\u2022 Tip: Rest on the thigh with your free hand.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=ee0Swr5CYdQ\"  id='av-masonry-1-item-1486' data-av-masonry-item='1486' class='av-masonry-entry isotope-item post-1486 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-door portfolio_entries-elastic portfolio_entries-muscular-training all_sort door_sort  elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-porte-shoulder-extension\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1459 avia-img-lazy-loading-not-1459\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-705x397.jpg\" title=\"muscu-elastique-porte-shoulder-extension\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2017\/10\/muscu-elastique-porte-shoulder-extension.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulder extension<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscle: Latissimus Dorsi \/ Secondary Muscle: Posterior Deltoids<br \/>\r\n\u2022 Start: Attach the elastic at the door. Position the chair facing the attach. In the starting position, the arms must be elongated in front and the elastic must be slightly tensioned.<br \/>\r\n\u2022 Movement: Pull the elastic band down and back while keeping the arms fully extended<br \/>\r\n\u2022 Caution: Test assisted movement before running alone to avoid falls. The elastic tends to pull you forward in this movement.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=F1Kq-2WjoU8\"  id='av-masonry-1-item-1422' data-av-masonry-item='1422' class='av-masonry-entry isotope-item post-1422 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"muscu-poids-shoulder-press\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1415 avia-img-lazy-loading-not-1415\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press-705x397.jpg\" title=\"muscu-poids-shoulder-press\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-press.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulder press<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscles: Deltoids \/ Secondary Muscles: Triceps<br \/>\r\n\u2022 Start: Elbows bent at 90\u00b0 at shoulders height, palms pointing forward<br \/>\r\n\u2022 Movement: Push the loads towards the ceiling until the full extension of the elbows (arms near the ears)<br \/>\r\n\u2022 Tip: Control the descent for better control of the exercise. Keep the shoulder blades low at all times.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=161wPLRN4Pc\"  id='av-masonry-1-item-1417' data-av-masonry-item='1417' class='av-masonry-entry isotope-item post-1417 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"muscu-poids-shoulder-abduction\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1414 avia-img-lazy-loading-not-1414\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction-705x397.jpg\" title=\"muscu-poids-shoulder-abduction\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/05\/muscu-poids-shoulder-abduction.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulder abduction<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Deltoids<br \/>\r\n\u2022 Departure: Palm of hand towards the ceiling and arm extended. Take support on the chair with your free hand<br \/>\r\n\u2022 Movement: Raise the arm towards the ceiling until it is glued close to the ear. Go back down horizontally<br \/>\r\n\u2022 Tip: If you have enough balance, you can perform both arms at the same time.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=T6SVhQYqPT0\"  id='av-masonry-1-item-1303' data-av-masonry-item='1303' class='av-masonry-entry isotope-item post-1303 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"musculation-poids-shoulder-abduction\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1301 avia-img-lazy-loading-not-1301\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction-705x397.jpg\" title=\"musculation-poids-shoulder-abduction\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/musculation-poids-shoulder-abduction.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulder abduction<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022\u00a0Main muscles: Median Deltoids<br \/>\r\n\u2022\u00a0Start: Arms stretched and fully extended, palms of hands directed to the floor<br \/>\r\n\u2022\u00a0Movement: Raise arms to shoulder height and back down<br \/>\r\n\u2022\u00a0Tip: Slow motion downhill for better control, keep the shoulders low at all times<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=TRUCfmzs4F4\"  id='av-masonry-1-item-1293' data-av-masonry-item='1293' class='av-masonry-entry isotope-item post-1293 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-door portfolio_entries-elastic portfolio_entries-muscular-training all_sort door_sort  elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-porte-rowing\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1839 avia-img-lazy-loading-not-1839\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1-705x397.jpg\" title=\"muscu-elastique-porte-rowing\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-porte-rowing-1.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Rowing one arm with shoulder protract\/retract<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Latissimus Dorsi, lower trapezius and rhomboid \/ Secondary muscles: Biceps<br \/>\r\n\u2022 Start: Hold the 2 handles of the elastic together, arms outstretched<br \/>\r\n\u2022 Movement: Make a protraction followed by a retraction of the scapula. Then pull your elbow backwards, bringing your hand close to your chest. Resume the sequence<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=-w4aENux-qY\"  id='av-masonry-1-item-1285' data-av-masonry-item='1285' class='av-masonry-entry isotope-item post-1285 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-door portfolio_entries-elastic portfolio_entries-muscular-training all_sort door_sort  elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-internal-rotation-100\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1842 avia-img-lazy-loading-not-1842\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100-705x397.jpg\" title=\"muscu-elastique-internal-rotation-100\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-internal-rotation-100.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Internal rotation<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Rotator cuff (large round and subscapular)<br \/>\r\n\u2022 Start: Elbow at 90\u00b0 and glued along the body. Place your chair close enough to the anchor at the start. The anchor should be as much as possible at the same height as the elbow.<br \/>\r\n\u2022 Movement: Hold the elastic by the handle. Begin the movement with the forearm open outward and pull inward without the elbow coming off the body.<br \/>\r\n\u2022 Tip: A small movement is enough ... the bottom line is that the elbow is stable. Take support on the chair with your free hand<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=jrPm_0wbIk0\"  id='av-masonry-1-item-1279' data-av-masonry-item='1279' class='av-masonry-entry isotope-item post-1279 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-door portfolio_entries-elastic portfolio_entries-muscular-training all_sort door_sort  elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-external-rotation-100\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1843 avia-img-lazy-loading-not-1843\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100-705x397.jpg\" title=\"muscu-elastique-external-rotation-100\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-elastique-external-rotation-100.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >External rotation<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Rotator cuff (Teres minor, infraspinatus)<br \/>\r\n\u2022 Start: Elbow at 90\u00b0 and glued along the body. Place your chair close enough to the anchor at the start. The anchor should be as much as possible at the same height as the elbow.<br \/>\r\n\u2022 Movement: Hold the elastic by the handle. Begin the movement with the arm close to the body and open outward without the elbow coming off the body.<br \/>\r\n\u2022 Tip: A small movement is enough ... the bottom line is that the elbow is stable. Take support on the chair with your free hand<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=ioW-sMOcxqE\"  id='av-masonry-1-item-1257' data-av-masonry-item='1257' class='av-masonry-entry isotope-item post-1257 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-muscular-training portfolio_entries-weight all_sort muscular-training_sort  weight_sort  av-masonry-item-with-image' title=\"muscu-poids-swimmer\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1255 avia-img-lazy-loading-not-1255\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer-705x397.jpg\" title=\"muscu-poids-swimmer\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/04\/muscu-poids-swimmer.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >The swimmer<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Latissimus dorsi and deltoids \/ Secondary muscles: Trapezius<br \/>\r\n\u2022 Start: Arms upright, free weights near the ground, palms of hands facing backwards<br \/>\r\n\u2022 Movement: Raise one arm forward and the other back. Arm in extension at all times. Go back down and reverse the movement<br \/>\r\n\u2022 Tip: Control and slow down speed when lowering arms<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=j8kEG-MlizA\"  id='av-masonry-1-item-1215' data-av-masonry-item='1215' class='av-masonry-entry isotope-item post-1215 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-shoulder-flexion-rotations\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1216 avia-img-lazy-loading-not-1216\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations-705x397.jpg\" title=\"muscu-elastique-shoulder-flexion-rotations\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-shoulder-flexion-rotations.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Shoulder flexion and rotations<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main Muscles: Posterior Deltoids and Rotator Cuff \/ Secondary Muscles: Trapezius<br \/>\r\n\u2022 Start: Put your hands in the elastic and keep a constant tension (wanting to keep your hands away from each other). Arms extended at all times<br \/>\r\n\u2022 Movement in combination: Make 2 semicircles, raise arms vertically, raise and lower the shoulders, and bring the arms back to the horizontal<br \/>\r\n\u2022 Tip: The 2 movements can also be performed separately (rotations \/ shoulder movements). 1 repetition = 1 combination of movement<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=5eKMVe8HOjI\"  id='av-masonry-1-item-1213' data-av-masonry-item='1213' class='av-masonry-entry isotope-item post-1213 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-biceps-curl\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1211 avia-img-lazy-loading-not-1211\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl-705x397.jpg\" title=\"muscu-elastique-biceps-curl\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-biceps-curl.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Biceps curl<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscle: Biceps<br \/>\r\n\u2022 Start: Run the elastic under the wheels. Adjust the resistance with the opposite hand. The elastic must be in tension with the arm at 90\u00b0<br \/>\r\n\u2022 Movement: Stabilize the elbow close to the body. Flex your elbow and go back down to control<br \/>\r\n\u2022 Tip: Readjust the resistance of the elastic after a few repetitions to make sure to have a warmth in the muscle before the 10th repetition.<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><a href=\"https:\/\/www.youtube.com\/watch?v=TZO7mYOo5IQ\"  id='av-masonry-1-item-1206' data-av-masonry-item='1206' class='av-masonry-entry isotope-item post-1206 portfolio type-portfolio status-publish has-post-thumbnail hentry portfolio_entries-elastic portfolio_entries-muscular-training all_sort elastic_sort  muscular-training_sort  av-masonry-item-with-image' title=\"muscu-elastique-reverse-fly\"   itemscope=\"itemscope\" itemtype=\"https:\/\/schema.org\/CreativeWork\" ><div class='av-inner-masonry-sizer'><\/div><figure class='av-inner-masonry main_color'><div class=\"av-masonry-outerimage-container\"><div class='av-masonry-image-container'   ><img decoding=\"async\" width=\"705\" height=\"397\" class=\"wp-image-1898 avia-img-lazy-loading-not-1898\"  src=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1-705x397.jpg\" title=\"muscu-elastique-reverse-fly\" alt=\"\" srcset=\"https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1-705x397.jpg 705w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1-300x169.jpg 300w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1-768x432.jpg 768w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1-1030x579.jpg 1030w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1-450x253.jpg 450w, https:\/\/www.bewheeling.com\/wp-content\/uploads\/2018\/03\/muscu-elastique-reverse-fly-1.jpg 1200w\" sizes=\"(max-width: 705px) 100vw, 705px\" \/><\/div><\/div><figcaption class='av-inner-masonry-content site-background'><div class='av-inner-masonry-content-pos'><div class='av-inner-masonry-content-pos-content'><div class='avia-arrow'><\/div><h3 class='av-masonry-entry-title entry-title '  itemprop=\"headline\" >Reverse fly<\/h3><div class='av-masonry-entry-content entry-content'  itemprop=\"text\" >\u2022 Main muscles: Posterior Deltoids \/ Secondary Muscles: Rhomboids<br \/>\r\n\u2022 Start: Open arm in V, arms extended and at shoulders height<br \/>\r\n\u2022 Movement: Pull the elastic by keeping your arms straight until it touches your chest<br \/>\r\n\u2022 Tip: Readjust the resistance after a few repetitions to ensure a good range of motion<\/div><\/div><\/div><\/figcaption><\/figure><\/a><!--end av-masonry entry--><\/div><a class='av-masonry-pagination av-masonry-load-more' href='#load-more'  data-link='portfolio_entries, 33,41,26,18,45,29,24'  data-term_rel='IN'  data-wc_prod_visible=''  data-wc_prod_hidden=''  data-wc_prod_featured=''  data-prod_order_by=''  data-prod_order=''  data-date_filter=''  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more<\/a><\/div>\n<\/div><\/div><\/div><!-- close content main div --><\/div><\/div><div id='av-layout-grid-4'  class='av-layout-grid-container av-av_layout_row-afebe36b43a983274f1c2080d9b4feb3 entry-content-wrapper header_color av-fixed-cells  avia-builder-el-17  el_after_av_section  avia-builder-el-last  grid-row-not-first  container_wrap fullsize'  >\n\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-18  el_before_av_cell_one_fifth  avia-builder-el-first '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2\">\n.av_font_icon.av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2 .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-85052a402c4b021f11c7e986ebb0caf2 avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/yoga\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue839' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nYoga&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-20  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_font_icon-aaf2e85581950c42188003d75aac094e\">\n.av_font_icon.av-av_font_icon-aaf2e85581950c42188003d75aac094e{\ncolor:#ffffff;\nborder-color:#ffffff;\n}\n.av_font_icon.av-av_font_icon-aaf2e85581950c42188003d75aac094e .av-icon-char{\nfont-size:32px;\nline-height:32px;\n}\n<\/style>\n<span  class='av_font_icon av-av_font_icon-aaf2e85581950c42188003d75aac094e avia_animate_when_visible av-icon-style- avia-icon-pos-center avia-icon-animate'><a href='https:\/\/www.bewheeling.com\/en\/exercices\/stretching-warm-up\/'   class='av-icon-char' aria-hidden='true' data-av_icon='\ue836' data-av_iconfont='bewheeling' data-avia-icon-tooltip=\"&lt;br \/&gt;\nStretching&lt;br \/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" id=\"style-css-av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564\">\n.flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\nvertical-align:middle;\n}\n.responsive #top #wrap_all .flex_cell.av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564{\npadding:5px 5px 5px 5px !important;\n}\n<\/style>\n<div class='flex_cell av-av_cell_one_fifth-0cdaf729758bc97f0d18409d87b07564 av-gridrow-cell av_one_fifth no_margin  avia-builder-el-22  el_after_av_cell_one_fifth  el_before_av_cell_one_fifth '  ><div class='flex_cell_inner'>\n<style type=\"text\/css\" data-created_by=\"avia_inline_auto\" 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\/&gt;\n\"><\/a><\/span>\n<\/div><\/div>\n<\/div><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":2,"featured_media":0,"parent":1036,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"footnotes":""},"_links":{"self":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1083"}],"collection":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/comments?post=1083"}],"version-history":[{"count":21,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1083\/revisions"}],"predecessor-version":[{"id":2078,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1083\/revisions\/2078"}],"up":[{"embeddable":true,"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/pages\/1036"}],"wp:attachment":[{"href":"https:\/\/www.bewheeling.com\/en\/wp-json\/wp\/v2\/media?parent=1083"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}