po wyzwaniu PL.mp4

Get a slim waist in 3 weeks

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Super Model Abs & Waist

Ewa Chodakowska's plan entirely dedicated to the abs and waist – you'll strengthen your core, sculpt your abs, and slim your waist.

ŚCIĄGANIE DRĄŻKA WYCIĄGU OBURĄCZ_LOOP.mp4

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<p>This is a dynamic variation of the classic "skier" exercise, combining lat isolation with work of the entire posterior chain. The torso extension during the bar pull allows for slightly heavier loads and engages the erector spinae and glutes, mimicking natural arm and core movement (e.g., during cross-country skiing).</p>

<h2>Which muscles work?</h2>
<strong>Main muscles:</strong>
<ul>
  <li>latissimus dorsi (primary mover of the pull)</li>
  <li>erector spinae (responsible for torso extension)</li>
  <li>teres major</li>
  <li>long head of the triceps (responsible for pulling arms toward the hips)</li>
</ul>

<strong>Accessory and stabilizing muscles:</strong>
<ul>
  <li>gluteal muscles (assist hip extension and stabilization)</li>
  <li>trapezius and rhomboids (scapular stabilization)</li>
  <li>abdominal muscles (control stability during return to torso bend)</li>
  <li>forearms (grip)</li>
</ul>

<h2>Proper technique</h2>
<strong>Starting position:</strong>
<ol>
  <li>Stand facing the cable machine, feet hip-width apart, knees slightly bent.</li>
  <li>Grab the bar with an overhand grip and step back until the cable is taut.</li>
  <li>Lean torso forward (back straight), arms raised overhead in line with the spine – feel the stretch in the lats.</li>
</ol>

<strong>Movement:</strong>
<ol>
  <li>Begin pulling the bar down in an arc toward the hips with stiff arms.</li>
  <li>Simultaneously, extend the torso, lifting the chest upward (initiate movement from the hips, not the spine).</li>
  <li>At the end, the bar should be near the thighs/hips, torso nearly vertical, chest proud, and scapulae retracted.</li>
  <li>Return slowly to the deep torso bend, letting the weight "pull" your arms forward.</li>
</ol>

<strong>Breathing:</strong>
<ul>
  <li>Exhale: during the bar pull and torso extension (heaviest phase).</li>
  <li>Inhale: during controlled return to torso bend.</li>
</ul>

<h2>Common mistakes</h2>
<ul>
  <li>Hunching during extension: Keep the back stiff; lift the torso using hips and erectors, not spinal arching.</li>
  <li>Bending elbows: If elbows move, the exercise becomes a row instead of a skier. Keep elbows "frozen".</li>
  <li>Releasing weight too quickly: The return phase is key for stretching muscles – perform slowly.</li>
</ul>

<h2>Tip</h2>
<p>Imagine "stretching" the bar out to the sides during the pull – this will help you feel the lats more under the armpits.</p>

Pulling the pulley bar with both hands

Pulling the pulley bar with both hands

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