Zanna Van Dijkのインスタグラム(zannavandijk) - 8月7日 22時22分

Pull Up Progressions ?? Operation get back my upper body strength is in full force! Today I did three chin up variations to help build up my strength in this movement. Please bear in mind that these videos are sped up! ➡️ Chin ups to failure. 3 rounds. I was aiming for 4-5 reps with FULL range of motion (no half reps here!). By the third round I could only do 2! ?➡️ Eccentric Chin Ups. 3x2. Two super slow eccentric reps - just focusing on the downward phase of the movement. The first rep I aimed for 20+ seconds. The second rep I aimed for over 15 seconds ? ➡️ Chin Up Holds. 3x1. I aimed for a 10-15 second hold with a 90 degree angle at my elbows ?? I did these exercises at the beginning of my workout so I could give them maximum energy and effort ? I'm wearing @adidasuk at @easygym ?✌? #pullups #zvdworkout #backworkout #strongzvd #strongsquad #girlgains #girlgainers #girlswholift

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