Scribd Logo
Hochladen

Willkommen bei Scribd!

  • Herk U Lees

    Hochgeladen von

    adiseif
    106 Ansichten11 Seiten
    sport

    Copyright

    © © All Rights Reserved

    Verfügbare Formate

    PDF oder online auf Scribd lesen

    Stufen Sie dieses Dokument als nützlich ein?

    Sind diese Inhalte unangemessen?

    Dieses Dokument melden
    sport

    Copyright:

    © All Rights Reserved
    Als PDF herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    106 Ansichten11 Seiten

    Herk U Lees

    Hochgeladen von

    adiseif
    sport

    Copyright:

    © All Rights Reserved
    Als PDF herunterladen oder online auf Scribd lesen
    Markieren Sie unangemessene Inhalte
    von 11
    y io ee a ae Xe Ri ) ty Riba we ae ee 1 Herx« UU. Lees | BODYBUILDING ez) SYSTEM syman-orver by ERNEST F. COTTRELL No.1 MOVEMENT Tonts exerctse for the Upper Arma ia very unusual and it requires considorable coordination —- but after ‘you have maavored sf sn a fev worwolts, "you'll fully. Appreciate its value for building the size, shape and appearance of the Biceps snd Triceps misclosi Azowhor valuable foature ti has 19 ube ability to af rord an exceliont. “chungo of pace® yen your imusel faze bored with the regusar ark exerctaess.-and to Shenk a "sticking pole" in craining where tiscle Grorth hes cone foe Baber I have found this dusl-purpose Upper Arm exorcise ighiy effective, both on myseit and ry students. BE SURE TO STUDY THE ILLUSTRATIONS CAREFULLY and read fhe Instructions, thoroughly to fully understand how St is donel It could eastiy become your favorite Upper Aen exercise after you mater its rather tricky ‘Little tricky, it is ical novenent that will reaps and Triceps muscle: oma get a terrific pump! syeLopment ©: ana mike the whole Upp You will probably find that either the Biceps, or Tri- cops, will be the weaker mscle when doing this exer~ cise} ieee, you Will be doing a combination of Bicop Gurls and'fricep Extensions in one continuous move- — BICEP/TRICEP (97 by Ernest fF. Cottrell mont...c0 the Bioops (or Triceps) might be the streng- or, and the weaker muscle will tire-out while the Stronger muscle could co 2 to h more reps. The way to conquer thi go tho. ro} ‘weaker ma velop Ta a ruacle in a short tine. Obviously, this implies that the ar macle Will not be exercised vory thoroughly in Beginning to stimiste St for grovth...but thie need not be the cas erent inbalance ia to ao, then £2 want a Let's say that your Triceps are the weakest of the two in this compound exercise; well, all you do to exer- ‘the Bicep more without doing extra reps or sets odo the Bicep portion of the movement ‘and stricter ‘tii the Tricep catches-up in a Sin plo, Fight? You won't mow which mscle (Boop or Tricep) is the weakest "til you do the exercise For a fev vorkouta. Use & weight light enough at first to allow you to master the coordination of the movement; then gradu= ‘iy add weight (in 1-1/ ané 2-1/2 1b, increases) TELL you can't possibly do more than the preseribed reps. Exercise Performance BICEP CURL PREPARE FOR TRICEP EXTENSION (CONT'D OTHER SIDE) T srume bend over, supporting your upper body on chair (or exoroise Deneh) with hing not being exees eieed. “Hold dumstell in other hand (xe show) and Tot hing, arm straight, pelm forevard. 2 siozr oun: without noving elbow to front or pour, curl dumbbell up as high ae poseible, 3) prsrane vor vetoge sxrzyston: back to position; arm fFom ol be horizontal. Yow rates elbow fo shoulder chowld A cnzcer pxrenstox: with upper am fron elbow to shoulder remaining stationary, stratghtencout. the “hole aim and hold about 1 second. there before lower ing..-lowor dunsbell to position #3 BEFORE you move on to position #5. 5 cop cum postrron: Lower elbow and "eran" gumbbell into top curl position. 6 tower © revexr: wou, rower dumbbell to starting “nang” poattion cia inmodietely curl dumbbell sgain, and Tepatt the whole process again.« «and agin. for the sets and reps prescribed fer your needs. Remon beri 1 Gurl andl Tricep Bxtension taction A thru Frio a rep of tie exoretse, Note: Don't do tis niahly romit-producing oxoreize fast...or “swing” the dumbbell during any of the novenenis; keep = steady phythm that mskes the ms~ es work], If your muscles tire too mich to do the sme arount of reps cach set, reduce the weight of the durbbell about 510s, each set, A quick method of doing pita ta to haye 1 on 2 exina aumbvelLe, that Bre each S-1bs. Lower in woight. ez Hr you Stare out with a se-ib, dumbbell, fave a 20-10. and & 15-16, dunbbell made“up and ready to use whenever Jou need to Reduce tne weight. You sei11 not nave regular rest periods between sts az in SearnSkorel een Secnise whon one arm ia Work Sel" astoturas costings go simrly eo sey vite 2 oo8 hdc inmsctacoly entio ater atm for 1 sob, then Sick fe tue fiver crt ater, outs, 1th) all ovte are toms on sain arms Xj HOW & WHEN TO USE poo Here's a generai guideline to use for thie exercise depending upon your experience and needs! Tots) Beginner: (Just starting bodybuilding) 3 MORKOIT'S PRA WEEK PER HoDYPAaT 2 gets och arm of shout 10 reps; thon as you got gtronger (about 1 to 3 months}, do 1 ast etch am of 3 to 6 reps (vork band with heavier welant), and fnen do 2 sove with Tighter velent for sbout 15 reps. Experienced Bapinn 3 WORKOUTS PER WERK PER SODYPART h sets oach arn of stout 10 to 12 reps if this ts Gniy Upper Arm exereize done; 2 sets each arm if) Jou are doing 2 sets of another Bicep & Tricep exer- Biae. 2 (After 3 nonths' training) 2 YORKOUTS PRA WEEK PER BODYPART 5 sets exch arm of about 10 to 12. reps if this is Gniy Uppar Arm exercise done; 3 sets euch arm if Jou are doing 3 oets of another Bicep & Tricop exer- Intermediate: (Betvoon 6-monta and 1-year's training) () WORKOUTS PER WEEK PER BODYPART 3 sets each arm of about 5 to 8 reps, followed by 2 gets of about 12 to 15 repa if this 1s only Upper dem oxorciae done; 2 cote oucn arm of about © to 8 reps, followed by 1 sot of about 10 to 12 reps it you are doing 2 to 3 sets of enother Bicep & Tricep Sxereise. 2 WORKOUTS PER WERK PR SODYPART 2 sets each arm of about 6 to 8 reps, folloved by. 2 gets of about 10 to 12 reps...and then followed by ‘nother 3 acta of about 15 to i? reps if this is only Upper Atm exereiae dono} do only 2 aota of ol- ther 6"to 8 reps, or 10 to 12 reps, followed by 3 sete of 15 to 17 reps if you are doing 3 to ste Of tnother Bicep & Tricop oxoreiav. (Uousiay after 1-year!s training) Most of you will know how many sets of this exercise ‘you peed, but here's = few suggestion: 1) Do from 6 to 8 sets of 5 to 6 reps for mass and thaping work, followed by 5 to 10 sete of other Up- por Arm oxorcises. 2) ae this exercise sseasionally in place of all other Upper Arm exercises to eliminate boredom and @ bothorsone "sticking point.” 3) Do up to 20 sote of high reps just before « con~ toot (about 2 weeks) for shape and definition. IF IN DOUBT. ._— ++ gets, 20, stain pour wot isuy tot Stakeape specialize, Gel detinition, est plenaing Stoportion, etoe, just for your physical typo...0na eeds only you havo, send on etalps for infor= 2hson shock ay: Oadaue Same 0. LEES Bodybula~ ing Syaten by Mall Order. Pre-printed courses ‘Gre very Linited ‘when overyone 1s difrorent...and has totally dit- ferent needs; 30 this Service is available to do sign special work Outs to make you {yi} rrocamss Paste: GIR roy expert aa- Vice STE mbao- Lately ne non= HERK U. LEES bodybuilding SYSEEMM «, waronoen Send inquiry to: Enest F. Cottrell, Bex 5879, Santa 2, 50408, T get you the resulta all the fo why waste tino and money doing it a1] HAVE A NICE WORKOTT-— Lott Pees ene, Erna? No.2 WRIST _. GURLS ® COMBO TRIGER EXTENSIONS @ by Ernest F. Cottrell T f physique contest!), these are excellent exercises for io combinsticn of ‘tne Upper Ams is this effect of sppeareice! primarily en agvanoed ‘aod mainly Tor the ‘peaking™ and Tshaping’ of the Sicops and Triceps mus- The BBtor who has a few months clos as a finishing-touch a few monthg prior to tho tioning (getting mscula Trst entering of a contest. However, the beginner or intermediate BBlor vho is tus. clea attractive and look 14Ke iy end strong Gnd who har Eick and blocky Upper Arms, big hans hanging at his sides may do those exorcise right "beg Yost basic mscle-butlding exercises omy work the me- cies ina few of their sinple ranges of phyatologic Sctiony and oftentines neglect, the somDouny tthe muscles are capal r Lites of $ Tentiy.+- HEED In order to be. lly ‘20, chat youwant thie (you relly need this in Ene Boayoultder's true potential appearance ean be real- Bgnized a a BBtor, om to Look good in tea A Perfect Combination for That Desired Peak and Shape... COMPOUND MOVEMENTS ADD MORE DIMENSION AND POLISH TO THE PHYSIQUE...FOR THE MODERN BODYBUILDER... A Ooprrisht @ 1975 by Emest F. dott: Yor instance: Te main Deeps missle (the Biceps Brazhtt) doesn't Just do 421 kinds of curling movenent matt alse ists the wotst'to tum tho psine st your hande spi a wor mortan: fuastion of this ruselel Alar. Tho, tric Seps don't fast straignten, sho arma fron a bent position fo'viore the amg are straigitys,they sige move the arma to tho roar (aa in exercise Pik. Andersthe Blceps are bo sonatruccea that taey alan raiao eho\arma up to ts fone of the Body when the exoreise ia's6 deaiened to. al ‘low them te 60" thin (no. tn the. sop position of oxareio #2), RaSincnat, tate Upper Aim Workout Win) got dhoss ory. coanatio arn muscles trom airections noe ually Gnosuntored sn’ the average workouees sana T hope you Use : Exercise Performance: Nel : : WRIST-TWIST BARBELL CURLS Exercise No. 1 is done with a regular barbell and io wwels,” Weap the vowels around the B.B. bar and grasp the towels tn Goth hands, wich the thunbs-up Erips pains of your hands facihg exch other, Let the feat end amas fang, down gully ea, iP doing & copula B.B. Gurl, but the 3.B. will be vary Tow while fung in Nosy pesesnd to nthe Subse ren about naLsvey up, start to tuist os tur the welats 20 Ghat at the fintan of the cini the pels of youn hand Sie sectne spp bold 9 brio# moment,’ than lovbe tne 2.8. SYyou oomeite to koep the pains facine ups ‘Soelom of tho urd movenent, agein saturn tie hands to their origina. Sstuxbe-up" Zosition and repeet (reps Sha soto SiR bo explained inter). No2 WRIST-TWIST DUMBBELL CURLS Wy patirasiy css ose SSL esatiee eee cee ere Soe eee neta ee Sa eee eraetiee abreast eee ioe cone ae ea Sones aoc ances ee, eee aes Gl nhs aa, ae ee eater! ‘he “towola, ‘tnd pro= Okay, 1etts un thru this again in sequence: Mrietetotet Oust w/Barbetlt (lo. 1) 2 2 farting position,..and rezeat for decired anoint of reps (erpieinea later). No REST; Go NOGDTATELY 70, to move handa to the roar of your body e420, you sont fe hard against your bodys Tei’ the war No ISOLATED TRICEP PUSHUP Nog, Aumodiators after ong ast in completed, drop dom to a Plahup position on ane foo,” Die tent’ a regular Bushup exercise, hoover, and it should be done fn this Hargees Base tannery Sloe together (hubs touche eceiy undor your: Face (hat your chest )j proceed te lover youraol® down til Four nove or ahs eusies the floor betreen your hander Eseping our elbows stationary snd in clase bo yosr ocy foot out to ae SPREE Sac up and copes Okay, Letts sun thea this sequence agatr Rosrward Standing Trios (Wo. 3) "K¥- Koop olbows et sites, graep tovel onde with ams bont, hande at chests then’ straighten eras out aa you push hands down to arma! length. Now, at thie point whon the ams ere. straight ("B*), continue’ to move amma to the ‘Tour ‘til the ber presses against your body; rotum and repeat, ‘DORDTATELY 60 70... ewe at (Noy 1k) ‘Thumbs together, fingers to the front, elbows kept close ‘othe body a Jou Toten gourgeit dow mainiy only bend- Ing tho elbows 40 gov a good Tricop actions Peturn to starting position and repeat. REST 1 20 1-1/2 MINUTES. mart doing thege 2 exercises over again in rapid ton a2 explained, ‘To est 2 008 pum, you may "Siper-get" those two exer Salas f.6ey a exorsaao Ne. 2 ana No, 2.in tepid succes Stony than inmoaiatory go to Noe 3 and oy yy in rapid iechssion, foorecand then go Tight bagk to No. 1 and 2, Stesy tery "Gel your Upper Arms. (the Bicone end Teiceps) Sancheup aha’ teak isk thoy naver have besoze Suggested Sets & Reps Horo's @ general guideline to ua whon doing these oxer cisea, depending tpon your experionee ena needs? Tote Begimert (Just starting bodybuil ding] 3 WORKOUTS PER WEEK PER BODYPART 2,s9taouah eporotaes auch ant How 2, 6 ropes Nox 2: 20, ate ear memes Weare ees ie ee ote dence S ‘thom in thie order! No. 1, 6 repsy Nos 2, 10 reps (rest ae ee Te ine His, £, to" rone Toaee Weteetwiat Gul wW/pmpbelL: (es 3) 1 fo 1-1/2 minutes); Sos 34,8 rape; los li'so."Eattare® iter Wrap Vowel around dinbbell, ‘bend over snd curl D.B. fesse i'4g S-l/e minutesly ‘dow hb spel aed Jes ho as pou sovtiay ist rtgee("B0) suring fe sont? Jow~ HFeltune.* Wh matitesres ls process toetarsing poeftion end'fe= 0 ust we : Pest Tor desied enount of reps REST 1 TO 1-1/2 MINITES,.. ‘then starz doing theae 2 exercises over again in rapid ‘iccossion us oxpluined. Neos REARWARD TRICEP EXTENSIONS Bxeretse Wusbex' 2 te mich Like the regular Lat Wachine Telcep Pressetown for the Sniceps, .,Bie there! saat Einct Gifference In io areas of wis novenenti Piret, ‘you stand back from under the bat Hach, Bar about 16" Noup's towel around the bar (as shown), then paaceed to push your hands down to contrast the Thtcepe. The Tegu= Tar THcops Preas-Down would end vhen your aime vs stralgat down, eloove Locked straignt, but in this exer ‘Gane 4s above; ut add 1 or 2 extra gets to each exer cise gradually aa your strength Inerensea, Intermediate: (Hetveon S-nonth and L-year!s training) Do 6 sets of cach exercice...in either of the above so- ‘is'you are only doing these exercises for your If you are doing 3 t0.5 sets of other Upper Arn exercises, do omy 2 to 3 sets of these afterwards. Agvanced: (Usually after 1 year's training) You snowld imou whet ancunt of cote (and even the air. ‘Torence in reps) you want on neod £0 do, You ean do up Yo'20 soze of oach oxercico about 2 to} weexa before & Gontost for excellent miccie share,..and control of the ga cianrestitrcamcee 1h Have a Nice Workout! Ep (Olt Box 507%, Santa Montea, Geli, 90105 No.3 Power ‘Crucifix’ Curl and EXPANDER ‘French’ TRICEP EXT. by Ernest F. NOt: y Ernest F, Cottrell dlp Ride common ‘ows the appearance of the whole body to suffer if ‘THE POWER ‘GHUGIPIXY GUL -- 4s 8 vory effective blending of an Clde-lyme are ee and shatiaer power and developnent exerciee taed by Thore are threo (3) muscles sn this "pieap" group: ‘eI the sbrongnen of the pasty mich ag Oyry Saxon, Bicope Brachit (the lange, showy miscla)y Sewchinlis 5 ‘obedas uk this version 44 Seatgiied Just under it; and the Bmuchionadtalia dowm at. the £0 isolate the biceps with a modem "iwisel” @lbow joint, running dom into the Porearm, AL] of Enese flex the foresem upon the upper amy such as curls and all forme cf pulling movementa;’but the cles that strongnen Targe, showy Biceps SraGitt aba tums the wrist, 90k atrong, too. Sow, modem bodyouilders really quplntting tne hand. “Shia frat exercise does fist hie atea dsvelopod to a hist depres or it al- this combination n'a very effective way-++ Fyrfonpance viii bo amplained in detald tater, bu IHL tet tho equipment sou neod sew! 1. pait Sf ad uetebls cumbeelis? ana Diaitae et hulaltte of asra, (or sther oqltqnest, thet altars She ‘ams to be supported as shown In the drawing). 1 show the dumbbells to be Loaded'on ons ené only; but 1 your ‘foreams (grip) ie too weak to do Jt thie way st first, then mite-up two Pegular dutbbelis with one end heav- ‘other; ses, if Jou de. r ‘Ib. eutbbells, for in~ { 2 should be 2B-Lbs, 1 ye end 10-20 fer end being in the po: arauing shows, Tho squat rack "oradios" should be amply padded (not shown) to make it conforcable for the up- per arns as they rest in them. You ney stand, or ait, while Going his axsreise —- just bo sure that when you straighten out the arma that they asen't up ‘op down, ‘but out horizontal. Tia second oxercise is a version of one of the original French Tricop Extoncions, but with yer Pls muboer empander cablec,.and a triple Cintsh Ebeindgue that'll Sealiy ane’ thee seabbem tetceps respondd Ar the French didn't invent the Tstcop sxtenston then they surely made it popular. Sefore che el ‘standing Barbed French Press (strict oricop ex- Eonaion|, aimet, aii tricep wore waa coteon only. oy fRuhing ina regular pressing movemonta ~~ dorinitely Roe ongugh cirect, tricep work (ana variety) £0 ‘Bop cnet muclo'o 3. znarely honda Sone hoaybutle- SElne’wotgnte bocatse it hurts ov strains the doli- meatboe gine. == go here’s an exercise that taxes SHES Teese te tno’ elbow, ‘and places 4 cient fn the muscle where 4€ belonas:.1 te rutbor cables, not steel spring! If the reteSe SE'iRs Saket WES feck ts unesatorsabtey “lace gone ching, gnogth and sonmviat siinoery theres agpedity.pisstic. creat cage, fodes 3 or A tines Raging fouen vii woar-oe the talber snd destroy your cable 86% Coryient@2975 by Brest Fe Cottred2 EXERCISE PERFORMANCE: Exercise No.1 ‘il they reat in the cradles as shown in the low you are ready to perfor the exerch A) This is the basic Curling mvenent upwards from the horizontal, strelght-erm position. 3) This ts the Meist-Mieting aovemopt that occur: ing the Curling sovoaont, Start with arms straight-out (as indicated with dotted Lines), and the heaviest portion (end) of the cumbbels down. ‘The bands should be ina grip on the dumbbell fo eigd (8) tes Ueda! Ssthe sea" a UG) Sch RB Ts gin to tyist tho wriste ond hands to a palas-up Elon, raising the heavy ond of the "bells about fore’ you curt at all; then, at this point, start your Gurl, "also, and raise the ‘bell up to the’ position you “in the’ draving <= twisting and curling at the same Eine,” At the top of the Ourly your Forentms should be vertical, and the palma should be facing the veer, Low ae oe WoT: Won the combination of Curling come too difficult, finish your set ul Last fev rep: You'll find this unique Biot very. refresh= ae he tnetewetions Bow dimensfons to your training... "Eztoops are hard to develop!" exclain lote of fras- trated bodybuilders,” T0i have to canis that assy GF Ascet brock-out 4a pimples. and squire cenre i Gheis"frustration vo get & good Trisop voruout “= ano Shae Gsolacen Sua: sviorard-tovget maselo an ‘akon Te posoithe 0, fovelop tho, aocired Toraganne’) Sppearance, along with muss and shapely peal, Soma of SU'Fing this any, but I roally aympetnice wits those Who heve n Hard niss,co unis exercise f8 dedicated to Treat The position to get into ts obvious in the drawing: imsol next to exoreiee bench; place rubber cables round back of Reck; support elbows on the padded exer- cigs ponch == then proceed to push hands cut to fant ‘and down, extending arms "til they are attaight to cone ‘tract the Triceps muscles, Tas constant ‘nenory” of ‘the expandor sabloe (they rato return toa reared state) is terrific roststance to work a gainst the Triceps, in this exercise. Okay, hero's how to 40 this oxereise in the unique mn ner i prefer: ‘Start with elbows on the bench, cables relaxed with banda Slose' to facey Pains farevards, then proceed. to push hands out to front and down. 1i2 the arms are per Pectty streight (describing are "4" to coneiuaton *C*), He'aliow eltows to move, and don't push-press arms our a ea any, pushing a stiles auto, ‘moves bit your Porearmal Hows as your arma become DWly straight, proc relax stightay to Ist hands return about 88) tnen in- Rodiatoly ateaighten-out tho ems again unio tensing She trletys Hany relax, cilentiy equine thon’ otreightan is and Conse Trisepe HARD again, satolar ands ertgein. tela you have Duniya Yeness Bricope HARD for four Th) eamose At thia point, relax arms completely and let cables pull hands back to. starting position glovix ané repeat For another rep ‘cil ail the reps are donee esr tis wungue,qxercise nas uss Deen pertorted for ohiy’ ono sepetivion, cropped! Read this over a for tinge Feil you completely underatana it. WOE: You nay also reverse the eri position (pains facIng you) fer varity in this exerci se, "Ml SETS, REPS, ETC. m= First off, 1et xo sey that these two exerci, ett wneh Sper -sottogy ta 1 set, thon immeaistely set, retum to the fir: Using the Stneie-Sot method (doing one axsreise. alone for the prescribed anount of sotel, you can do’ these exercises in sale manner? A) Do 11. the the gets in the crusirix Curt (ave be- ow), then Go ali the seta in she tricep Kreon- sion, Mest 30sec. 01 min. dewoon asta, B) Do 2 rapid sets (20 aoc, reat detneen sete) of the Gurl, then 2 rapid sets (same Pest) of the Retonaions (no, rege be alterent exoreiene), teey til any Bamber 0 xpisined after atten thie ©) Sane as "3," but do 3 or sete of each exerels Dack-and-Ponth (resting from 30 geo, to 1 min. betwoon sets), 'til any munber of sets are done on both, explained after this, . ‘TORAL szommenss (Bxplained above for Super-Set: or do 2 or i sete oxerciae with 1 to 2 minutes reat bebesen sets.) EXPERTANGED BBIDWUNS (Arter 3 month's training): Do up toh cote ouch exercise Af Super-Settings to 5 sobs if Single-Setting. ve es DIPEMEDIATE (From 6 month to 1 your's training): ‘ SF Singiecsetsing.,Reaice, his in BALE if" you ere alag doing one other Bicep & Tic Sksreise for about 3 seterenche = ADVANGE (Usually after 1 year's training): Up to 10 sete each exorciee Af Super-setting: 10 to 35 soca sf Singlo-sotting,, Reduce. this in tax? tf you ie'tlao doing tbout £ 26°8 aves of atocher Stomp & ‘Teicop exercise, Have Whee Workoutes

    Das könnte Ihnen auch gefallen