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4 Pulling Exercises That You Are Not Doing – But You Should!

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I always get surprised when somebody tells me that he or she is bored to train in the gym – ït’s always the same boring exercises”. As I love saying “only boring people feel bored. It is true for everything!”

Workouts can be different and exciting no matter how long you have been training – there are a bunch of exercises and variations. There are different ways to perform an exercise, which changes the load and makes the movement a different challenge.

For example:

You can do push-ups for a certain amount of reps; weighted push-ups; push-ups with a resistance band; push-ups on rings, and let me not start with the variations with the width of your hands, one arm variations and so forth.

Personally I have a passion for pulling exercises. As I’ve said it before, if I have to conclude what most people need, it would sound like that: “more pulling exercises that will help you activate the muscles that take your shoulder back, more time with the tennis ball, when you get to massage chest muscles and hip flexors.”

Today I will suggest you 4 exercises that train your back muscles – exercises that will help you wake up the sleepy muscles and activate smaller muscles that rarely do any work in your daily life and they will help you take your posture, your health and your physical abilities to the next level.

1.Side Cable Pull Down

This is one of my favorite exercises. I’ve been doing it a lot lately and I feel my back muscles are waking up… and working!

I recommend you do 3-4 sets of 10-15 reps.

2.Lawn Mower

Lawn Mower is an exercise that every gardener will do perfectly. It has such a name because it resembles the way you turn on the lawn mower. Just take a closer look at the movement.

You can regulate its difficulty, no matter how advanced you are. The more you move your feet forward, the more you bear a larger part of your body weight and the harder it gets. The more your feet are further from the bar (where you’ve tied the TRX or the rings), the easier it gets.

I recommend you do 3-4 sets of 8-12 reps.

3.TRX Shoulder Blaster

Personally, I call this exercise Christ.

Here everything about the difficulty of the exercise is the same as about the Lawn Mower.

Try it and I recommend you stay in the higher rep range – 12-15reps, for 3 sets.

4.TRX exercise for sleepy muscles

This exercise resembles the one before, but here the position of the arms is different and it activates a different part of your back.

I once again recommend you do 3 sets of 10-15reps.

You should once again be careful to keep your chest down and not allow your ribs to flare up when you abduct your arms away from your body.

These are my suggestions for this week. Next week I will share the new method I use in my workouts. I think that you will love it.

Thank you for sharing this post with other people. Somebody might get inspired and change his/her habits. Share the post and give an opportunity to somebody.

Here are some of the results of people I coach:

Gabriela’s transformation

Габриела - преди и сега
                                                                   Alissa Kovacheva


Nataliya Petkova


Asya and her 1 month progress with my online coaching program


My own transformation



Galya and her transformation

Елате да измерите мазнините си в IFS. Галя го направи.

Ако статията ви е харесала, споделете я с приятелите си. Благодаря, че помагате да достигне до повече хора.

Ела да тренираш в някоя от залите ни

Предизвикай себе си и направи крачка към по-здравото си Аз. Груповите тренировки в IFS са различни – при нас броят на трениращите в група е ограничен и всеки има различна тренировка, изготвена според индивидуалните му нужди. Тренировки има през целия ден и ще намериш удобно време и локация, според графика ти. Очакваме те в IFS.

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I am a ‘something-searcher person” and I have devoted my life to the mission to reveal myself, to improve, to collect the pieces of puzzle in my own nature, so that to give and to receive from life as much as possible. My Life is history, full of broken dreams, falls, disappointments and finally achieved awareness, that it all depends on me and that each opportunity can be a materialized reality. We only have to think and act in a way, which will lead us on the road to its implementation. The most valuable resources we have are our time and health, and our Body is the instrument, through which we use them, to crate the world we live in. I dedicated my life to share myself, the wisdom and experience, which had left after the mistakes I had done. I am doing this in order to help people find their way, which will let them “’reinvent”’ themselves, to restore their health, confidence and trust for life. I wish they could realize their own potential. Training is rehearsal for the life itself; this is the place, where on a few square meters in the IFS you can experience each of the possible sensations- triumph, fall, disappointment, hope, will, weakness, and most of all power. The place, where in “monitoring conditions”” you can remind your body how to move correctly, how to work in your interest. Everything I have tried to achieve through IFS and the trainings is to help people bring back their consciousness, health and freedom to be who they are-without doubting. I have given myself time to re-build and to re-invent myself! Give yourself time as well. Come and train with us in IFS!