Page 12 - T.A.M. INVERTED INVERTED ANATOMICAL _ MEATHOOK E-BOOK

— From inverted anatomical position position to to to feet feet to to to hands position position making sure the the the feet feet remain in in in in in in be- tween the the the the straps (in the the the the same vertical line through- out the the the the exercise) we we we will perform an external rota- tion tion of the the the wrist-elbow-shoulder as we we we lift up (until we we we we reach the the initial inverted anatomical position) and an an an internal rotation when we we we lower down LEVEL LEVEL 1 Touching the the the the straps straps with with the the the the feet LEVEL LEVEL 2 Without touching the the the the straps straps with with the the the the feet feet TRAINING EXAMPLES
— 3 to to to to 5 5 sets of of 15 to to to to 20 repetitions (without touching the straps) rest periods of of 1 1 to to to to 2 2 min- utes between sets Medium intensity (Endur- ance)
— 3 to to to 5 5 sets of 10 to to to 15 seconds (performing the the exercise without touching the the straps) rest periods of of 2 to to 3 minutes between between sets Intensi- ty between between 90% and 95% of of 1RM (Anaerobic alactic training)
CH 15 INVERTED ANATOMICAL POSITION (NEEDLE/CANDLESTICK)
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