Biomechanics of Wrestling Suplex

The origins and history of battle date bandaging as far as 15,000 years with depictions of grappling institute in undermine drawings in France. Wrestling is one of the oldest historical sports rivaled only by track and field, and has been seen in ancient literature and games of Greece and early Egypt. The most notable influence of wrestling comes from the Olympics, where it was introduced in 708BC . There ar many forms of wrestling including Greco-Roman, Freestyle, Folk style, and Catch wrestling all of which operate at different levels and have unique effects of rules.Freestyle wrestling is one of the most popular as it is employed at the soaring school, col degreee, and Olympic level, where the ultimate goal is to throw and pin your oppositeness to the mat, which results in an nimble win. Freestyle wrestling is the most complete style of standup wrestling and brings together traditional wrestling, judo and sambo techniques. I choose to research wrestling because it is a s port I participated in while I was in high school and now use its application in my amateur mixed martial arts career.I had always found the suplex throw to be one of the flashiest and most detrimental takedowns from the feet which is why I choose to analyze this movement for my project. The suplex is seen in nearly all forms of wrestling and is tell to be one of the most effective throws in the sport. The technique employed to complete this throw successfully without injury to yourself or an opponent requires an advanced mind of the sport, above average skill and unique biomechanics which makes it a perfect topic for more extensive analysis. pic When performing the suplex throw there are three major(ip) phases that produce the collaborative move. There is the movement that gains control of the opponent and acts as the pre-loading of momentum to initiate the following movement, there is then the actual lift deal where the opponent is taken off the ground, and there is the movemen t in which the opponent makes contact with the ground once again and the active private gains control of the opponent on the floor.The sequence of pictures displays eleven figures and steps in sequential order to perform the suplex throw. The preliminary phase is depicted by the first gear three figures and is the set up and pre-loading of momentum, the act phase is the explosive movement of bringing the opponent off the ground and over the bring up of the active individual whilst the active individual falls backwards, The follow-through phase is the movement that brings the opponent back into contact with the ground and secures position of the opponent on the floor. Chapter 2 pic The Preliminary Phase pic left wing articulatio talocruralis plantar plowion aright Ankle Dorsiflexion left hand human knee frail flexion indemnify stifle crimp remaining articulatio coxae crease, Abduction, keen internal rotation respectable pelvis prosody automobile trunk Slight lateral flexion left bring up modulation, Abduction, even adduction in good order shoulder crease, Abduction, Horizontal adduction left over(p) jostle Flexion respectable cubital joint Flexion left articulatio radiocarpea Flexion discipline radiocarpal joint Flexion pic left-hand(a) Ankle plantar Flexion veracious Ankle Dorsiflexion leave Knee Flexion ripe Knee Flexion left(p) pelvic arch Flexion, Abduction Right informed Flexion remains Neutral left hand berm Flexion, Abduction, plain adduction Right articulatio humeri Flexion, Abduction, horizontal adduction Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Flexion pic Left Ankle Dorsiflexion Right Ankle Dorsiflexion Left Knee Flexion Right Knee Flexion, Left Hip Flexion, Slight abduction Right Hip Flexion, Slight abduction eubstance consultation Left berm Flexion, Abduction, horizontal adduction, aerodynamic lift Right elevate Flexion, Abduction, Inter nal rotation, horizontal adduction, superlative degree Left Elbow Flexion Right Elbow Flexion Left Wrist Neutral Right Wrist Neutral picpicpicpic The Act Phase pic Left Ankle Dorsiflexion Right Ankle Dorsiflexion Left Knee Flexion Right Knee Flexion, Left Hip credit Right Hip source Trunk elongation Left raise Flexion, Abduction, horizontal adduction, extremum Right shoulder joint Flexion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Extension pic Left Ankle Slight eversion, Slight dorsiflexion Right Ankle Slight dorsiflexion Left Knee Flexion Right Knee Flexion, Left Hip Extension Right Hip Extension Trunk Extension Left get up Flexion, Abduction, horizontal adduction, elevation Right Shoulder Flexion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist Extension Right Wrist Extension pic Left Ankle Sl ight plantar flexion, Slight eversion Right Ankle Slight dorsiflexion Left Knee Flexion Right Knee Flexion Left Hip Extension Right Hip Extension Trunk Slight hyper-extension Left Shoulder Flexion, Abduction, horizontal adduction, elevation Right Shoulder Flexion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Extension pic Left Ankle Slight plantar flexion, Slight eversion Right Ankle Neutral Left Knee Flexion Right Knee Flexion Left Hip Extension Right Hip Extension Trunk hyper-extension Left Shoulder Flexion, Abduction, horizontal adduction, elevation Right Shoulder Flexion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Extension picpicpic The Follow Through Phase pic Left Ankle Dorsiflexion Right Ankle Dorsiflexion Left Knee Flexion Right Knee Flexion Left Hip Extension Right Hip Ex tension Trunk Extension Left Shoulder Flexion, Abduction, horizontal adduction, elevation Right Shoulder Flexion, Abduction, Internal rotation, horizontal adduction, elevation Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Extension pic Left Ankle Plantar flexion Right Ankle Neutral Left Knee Flexion Right Knee Flexion Left Hip Extension Right Hip Extension, out-of-door Rotation Trunk hyper-extension, Lateral Flexion Left Shoulder Flexion, Abduction, horizontal adduction, Right Shoulder Flexion, Abduction, horizontal adduction, Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Extension pic Left Ankle Dorsiflexion Right Ankle Dorsiflexion Left Knee Flexion Right Knee Flexion Left Hip Flexion Right Hip Flexion Trunk Flexion Left Shoulder horizontal adduction Right Shoulder horizontal adduction Left Elbow Flexion Right Elbow Flexion Left Wrist Flexion Right Wrist Flexion Chapter 3 The Preliminary Phase pic P lantar Flexion Left Ankle Gastrocnemius, Soleus Dorsiflexion Right Ankle tibialis muscle front Slight flexion Left Knee Semitendinosis, Semimembranosis, Biceps femur Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Left Hip Psoas, Iliacus, Tectus Femoris, Pectineus Abduction Left Hip glute Medius Slight Internal rotation Left Hip Deep Gluteal, Semitendinosus Flexion Right Hip Psoas, Iliacus, Rectus Femoris, Pectineus Slight lateral flexion Trunk Quadratus Lumborum Flexion Left Shoulder antecedent musculus deltoideus, pectoral major Abduction Left Shoulder Supraspinatus, pectoral medallion major, Deltoid Horizontal adduction Left Shoulder Pectorals major(ip),Anterior deltoid,Coracobrachialis Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Flexion Left Elbow Biceps Brachii, Br achialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Left Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus Flexion Right Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus pic Plantar Flexion Left Ankle Gastrocnemius, Soleus Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Left Hip Psoas, Iliacus, Rectus Femoris, Pectineus Abduction Left Hip glute Medius Flexion Right Hip Psoas, Iliacus, Rectus Femoris, Pectineus Neutralization Trunk N/A Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adducti on Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Left Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus Flexion Right Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus pic Dorsiflexion Left Ankle Tibialis Anterior Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Left Hip Psoas, Iliacus, Rectus Femoris, Pectineus Slight Abduction Gluteus Medius Flexion Right Hip Psoas, Iliacus, Rectus Femoris, Pectineus Slight Abduction Right Hip Gluteus Medius Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoul der Pectorals Major,Anterior deltoid,Coracobrachialis tallness Left Shoulder swiftness Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal Rotation Right Shoulder Subscapularis Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis crest Right Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Neutralization Left Wrist N/A Neutralization Right Wrist N/A The Act Phase pic Dorsiflexion Left Ankle Tibialis Anterior Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Extension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Right Hip Glut eus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Left Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal rotation Right Shoulder Subscapularis Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Right Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist extensor muscle Carpi Radialis Longus, extensor Carpi Radialis, extensor Carpi Ulnaris Extension Right Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris pic Eversion Left Ankle Extensor Digitorum Longus, Peroneus Tertius, Peroneus Longus, Peroneus Dorsiflexion Left Ankle Brevis Tibialis Anterior Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Extension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Right Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Left Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior De ltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal rotation Right Shoulder Subscapularis Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Right Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris Extension Right Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris pic Eversion Left Ankle Extensor Digitorum Longus, Peroneus Tertius, Peroneus Longus, Peroneus Plantarflexion Left Ankle Brevis Gastrocnemius, Soleus Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Extension Left Hip Gluteus Max imus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Right Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Hyper-Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group, Psoas, iliacus Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Left Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal rotation Right Shoulder Subscapularis Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Right Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension L eft Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris Extension Right Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris pic Eversion Left Ankle Extensor Digitorum Longus, Peroneus Tertius, Peroneus Longus, Peroneus Plantarflexion Left Ankle Brevis Gastrocnemius, Soleus Neutralization Right Ankle N/A Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Extension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Right Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Hyper-Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group, Psoas, iliacus Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrac hialis Elevation Left Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal rotation Right Shoulder Subscapularis Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Right Shoulder Upper Trapezius, Levator Scapula,Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris Extension Right Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris The Follow Through Phase pic Dorsiflexion Left Ankle Tibialis Anterior Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris E xtension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Left Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Internal rotation Right Shoulder Subscapularis Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Elevation Right Shoulder Upper Trapezius, Levator Scapula, Rhomboids Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris Extension Right Wrist Extensor Carpi Radialis Longus, Extensor Carpi Ra dialis, Extensor Carpi Ulnaris pic Plantarflexion Left Ankle Gastrocnemius, Soleus Neutralization Right Ankle N/A Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Extension Left Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis Extension Right Hip Gluteus Maximus, Biceps Femoris, Semitendinosis, Semimebranosis External Rotation Right Hip Sartorius, Adductor Magnus, Adductor Longus, Gluteus Maximus Hyper-Extension Trunk Erector spinae, Semispinalis Thoracis, Deep Posterior Spinal Group, Lateral Flexion Trunk Psoas, iliacus Quadratus Lumborum Flexion Left Shoulder Anterior Deltoid, Pectoralis Major Abduction Left Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Flexion Right Shoulder Anterior Deltoid, Pectoralis Major Abduction Right Shoulder Supraspinatus, Pectoralis Major, Deltoid Horizontal Adduction Right Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Extension Left Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris Extension Right Wrist Extensor Carpi Radialis Longus, Extensor Carpi Radialis, Extensor Carpi Ulnaris pic Dorsiflexion Left Ankle Tibialis Anterior Dorsiflexion Right Ankle Tibialis Anterior Flexion Left Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Right Knee Semitendinosis, Semimembranosis, Biceps Femoris Flexion Left Hip Psoas, Iliacus, Rectus Femoris, Pectineus Flexion Right Hip Psoas, Iliacus, Rectus Femoris, Pectineus Flexion Trunk Rectus Abdominis, External Oblique, Internal Oblique Horizontal Adduction Left Shoulder Pectorals Major,Anterior deltoid,Coracobrachialis Horizontal Adduction Shoulder Pectorals Major,Anterior deltoid,Coraco brachialis Flexion Left Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Right Elbow Biceps Brachii, Brachialis, Brachioradialis Flexion Left Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus Flexion Right Wrist Flexar Carpi Radialis, Ulnaris, Palmaris Longus Chapter 4 Strength Training function Snatch picpic picpic 1. Place your feet at a shoulder width stance with the barbell resting right above the connection between the toes and the rest of the foot. 2. With a palms pronated, bend at the knees and keeping the back flat grab the bar using a wider than shoulder width grip. Bring the hips down and make sure that your body drops as if you were going to sit on a chair. This will be your riseing position. 3. Start pushing the floor as if it were a moving platform with your feet and simultaneously start lifting the barbell keeping it close to your legs. 4.As the bar reaches the middle of your thighs, push the floor with your legs and lift your body to a complete ext ension in an explosive motion. 5. wind your shoulders back in a shrugging movement as you bring the bar up while lifting your elbows out to the side and keeping them above the bar for as long as possible. 6. Now in a very quick but powerful motion, you have to get your body under the barbell when it has reached a high enough point where it can be controlled and drop while locking your mail and holding the barbell overhead as you assume a squat position. 7. patch up the movement by rising up out of the squat position to finish the lift.At the end of the lift both feet should be on line and the arms fully extended holding the barbell overhead. Deadlift picpic 1. Stand in front of a loaded barbell. 2. While keeping the back as orderly as possible, flex your knees and hips, bend forward and grasp the bar using a medium (shoulder width) pronated hand grip. This will be the starting position of the exercise. 3. While holding the bar, start the lift by pushing with your legs driving yo ur cads into the floor while simultaneously gettingyour organic structure to the upright position as you breathe out. In the upright position, outwit your chest out and contract the back by bringing the shoulder blades back. 4.Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition drive Up picpic 1. Grab the pull-up bar with the palms pronated. Space hands approximately shoulder width apart. 2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 3. Pull your torso up closer to the bar by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. 4.After a outline pause in a fully contracted position, start to inhale and initiate the eccentric phase by lento lowering your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Squat picpicpic 1. Step under the bar and place the back of your shoulders ( passably below the neck) across it. 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso. 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back.This will be your starting position. 4. Begin to slowly lower the bar by flexing the hips and knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees. Inhale as you perform this porti on of the movement. 5. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Lateral Raise picpic 1. Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position. 2.While maintaining the torso in a stationary position, lift the dumbbells to your side with a slight bend on the elbow. Continue to go up until you arms are parallel to the floor. Exhale as you flow this movement and pause for a second at the top. 3. Lower the dumbbells back down slowly to the starting position as you inhale. Machine Fly picpic 1. personate on the machine with your back flat on the pad. 2. Take hold of the handles. 3. Push the handles together slowly as you squeeze your chest in the middle. repose out during this part of the motion and hold the contraction for a second. 4. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.