๐Ÿ“Œ
๐—จ๐—ป๐—ฑ๐—ฒ๐—ฟ๐—ฟ๐—ฎ๐˜๐—ฒ๐—ฑ ๐—ฒ๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ๐˜€

Here r a some of the most underrated exercises that u shud include in ur routine.

// THREAD //
๐Ÿ“Œ Hip Thrust

โฉ This is an excellent exercise tht targets primarily ur glutes.

โฉ It also works ur other leg muscles to an extent.

โฉ Can be done with or without the weights.

GIF courtesy: @strengthlogapp
๐Ÿ“Œ Barbell Hyperextensions

โฉ These r a killer exercise for ur posterior chain- hamstrings, glutes, lower back..

โฉ These r a very advanced exercise. Be careful!

โฉ Practice without using weights b4 moving onto weights.
๐Ÿ“Œ Good Mornings

โฉ Another gud exercise for the posterior chain.

โฉ Helps improve ur Squat & Deadlifts
๐Ÿ“Œ Farmer's Walk/Carry

โฉ There r very simple, yet a functional exercise.

โฉ Just pick up something heavy dumbbells or Trap bar or kettlebells & simply walk for a certain distance.
๐Ÿ“Œ Face Pulls

โฉ Face pulls r a gud exercise to target the often neglected rear delt muscles.

โฉ Banded version is just as gud.
๐Ÿ“Œ Bulgarian Split squats

โฉ Not sure if these r truly underrated or people simply avoid doing them bcz they r freaking hard.

โฉ Try them once, thank me (or curse me) later ๐Ÿ˜….
๐Ÿ“Œ Turkish Get up

โฉ These r a full body exercise.

โฉ If u r into a bodybuilder type workout then these might not be useful, but if u r an athlete then u hv to try these. ๐Ÿ‘‡

๐Ÿ“Œ Pullover

โฉ These can be a chest or lat exercise, depending on how u do them & ur mind muscle connection.

โฉ Old school bodybuilders used to do these.
๐Ÿ“Œ Hammer curl

โฉ Not exactly underrated. But among beginners it is.

โฉ Great exercise to target ur biceps & more importantly the brachialis muscle. Include these on ur arm days (or pull days)
๐Ÿ“Œ Close grip Bench press

โฉ Among the pushdowns & the overhead extensions, these get lost.

โฉ These r great to build massive triceps.

โฉ Super setting them with skull crushers will be next level tricep workout.
๐Ÿ“Œ Meadows Row

โฉ Developed by the late John meadows, these r an amazing row variation tht has gone unnoticed.

โฉ These target ur lats, traps, rhomboids, rear delts.. U r missing out if u aren't doing these.

๐Ÿ“Œ Pendlay Row

โฉ This exercise is a safer version of the Bent over row.

โฉ Here u don't hv to control the negative portion of the movement, the focus is on pulling explosively.

โฉ Perfect to build strength, without harming ur lower back.
If u found this thread useful then give us a follow & RT the first tweet of this thread.

โ€ข โ€ข โ€ข

Missing some Tweet in this thread? You can try to force a refresh
ใ€€

Keep Current with The Mind Muscle Project

The Mind Muscle Project Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

PDF

Twitter may remove this content at anytime! Save it as PDF for later use!

Try unrolling a thread yourself!

how to unroll video
  1. Follow @ThreadReaderApp to mention us!

  2. From a Twitter thread mention us with a keyword "unroll"
@threadreaderapp unroll

Practice here first or read more on our help page!

More from @MindMusclePro

22 Aug
๐Ÿ“Œ
๐—œ๐—ป๐˜๐—ฒ๐—ฟ๐—บ๐—ถ๐˜๐˜๐—ฒ๐—ป๐˜ ๐—™๐—ฎ๐˜€๐˜๐—ถ๐—ป๐—ด - Short guide

// THREAD //
If u r into fitness, you hv probably heard abt intermittent fasting.

So what is IF?

โฉ IF is not a diet, rather it is just a way u eat ur meals.
โฉ The major reason for obesity, diabetes & other lifestyle diseases today is food abundance, especially processed food.

โฉ Every time u eat something, u body secrets insulin, which is necessary.
Read 18 tweets
28 Jul
๐Ÿ“Œ
๐—›๐—ผ๐—บ๐—ฒ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜ - SHOULDER

// THREAD //
1. Dumbbell Overhead Press

โฉ These r the classic Shoulder exercise.

โฉ Hits ur front & side delts nicely.

โฉ U cud do these sitting down with back support & standing up. Ur choice.
2. Arnold Press

โฉ Named after the legend himself, this is a different version of the shoulder press.

โฉ Unlike normal shoulder press, this one includes a twisting motion.

โฉ This exercise targets the side delts a bit more.

โฉ Try doing both & see which suits u.
Read 10 tweets
19 Jul
๐Ÿ“Œ
๐—•๐—ฎ๐—ฐ๐—ธ ๐—ช๐—ผ๐—ฟ๐—ธ๐—ผ๐˜‚๐˜- ๐—–๐—ผ๐—บ๐—ฝ๐—น๐—ฒ๐˜๐—ฒ ๐—š๐˜‚๐—ถ๐—ฑ๐—ฒ

// THREAD //
โฉ Anatomy of the Back
โฉ The Back consists of several external muscles (shown in pic) & a few internal muscles.

โฉ Among these, there r 3 large muscles:

1. Latissimus dorsi or Lats
2. Trapezius or Traps
3. Rhomboids
Read 26 tweets
15 Jul
๐Ÿ“Œ
"๐—ง๐—ฎ๐—น๐—ฒ๐—ป๐˜ ๐—ฑ๐—ฒ๐˜€๐˜๐—ฟ๐—ผ๐˜†๐—ฒ๐—ฑ ๐—ฏ๐˜† ๐—ข๐—ฏ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป"

CASE STUDY: Howard Hughes Jr.

// THREAD // Image
Howard Hughes Jr. was a shy, introverted boy & his mother was very overprotective (being her only child).

Aftr his parents passed away in a span of 2 yrs, he inherited the family wealth at the age of 19.

He immediately went to buy out all of the shares in a family Tool Company. Image
Soon enuf he wud cut all ties with relatives, who took care of him for a while after his parents death.

He soon settled in LA, where he was determined to follow his two newest passionsโ€”filmmaking & piloting planes.

He decided to make a high budget film abt world war-1.
Read 15 tweets
18 Jun
๐Ÿ“Œ
๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐—ฑ๐—ผ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ณ๐—ถ๐—ฟ๐˜€๐˜ ๐—ฃ๐˜‚๐—น๐—น๐˜‚๐—ฝ

// THREAD // Image
โฉ Pull ups are one of the best bodyweight exercises out there to develop upper body strength. Itโ€™s the ultimate test of upper-body strength.

โฉ But rarely can a beginner jump upto a bar and do pullups.
โฉ To be able to do pullups, one needs to have very good strength to weight ratio i.e. high strength, low body weight.

โฉ It goes without saying tht losing fat is the first thing u shud to b able to do pullups. But theres more to a pullup than low body weight.
Read 14 tweets
3 Jun
๐Ÿ“Œ
๐— ๐˜‚๐˜€๐—ฐ๐—น๐—ฒ ๐—–๐—ผ๐—ป๐˜๐—ฟ๐—ฎ๐—ฐ๐˜๐—ถ๐—ผ๐—ป

// THREAD // Image
โฉ All exercises have 2 parts: the Concentric phase & the Eccentric phase

โฉ In the Concentric part of the movement, the muscle shortens.

โฉ In the Eccentric part, the muscle lengthens. Image
โฉ For example, while doing a bicep curl, when you curl your arm up toward your shoulder, that is the concentric phase or the positive.

โฉ When you lower the weight back to the starting position, it's the eccentric phase or the negative. ImageImage
Read 8 tweets

Did Thread Reader help you today?

Support us! We are indie developers!


This site is made by just two indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3/month or $30/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!

Follow Us on Twitter!

:(