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Layne Norton’s Peak Week: Posing

MAIN | NUTRITION | SUPP STACK | WATER & SODIUM | TRAINING & CARDIO | POSING | STAGE PRESENCE

Actual property is about location, location, location; posing is about observe, observe, observe. Onstage, you will encounter temperatures of 120 levels. If you have not practiced holding poses, you will shake like a leaf and look misplaced. To keep away from that destiny, observe on daily basis for no less than the eight weeks main as much as the competition.

Begin off by practising in entrance of a mirror, however by two months out from the competition, you should not even want it anymore.

Nothing is worse than seeing a competitor onstage in nice form, who clearly labored exhausting to get there, however who does not know methods to display their physique to correct impact. The judges can solely decide what you present them onstage.

Posing Information

Listed here are the poses you will be requested to hit onstage, beginning with the symmetry spherical:

Symmetry Spherical

1. FRONT RELAXED POSE

  • The pose identify, “relaxed,” is something however. Flip your ft out barely.
  • Press your ft in opposition to the ground to carry out your upper-quad element.
  • Then pull up your lats, flaring them as extensively as attainable. Do not flex down in your abs; your waist will look blocky.
  • Maintain your arms in a relaxed flare.

2. SIDE RELAXED POSE

Side Relaxed Pose

  • Place the toes of your again foot in opposition to the instep of your entrance foot, in order that just a little of your again leg hangs out.
  • Twist your torso to show your intercostals and obliques.
  • Pull the arm farthest from the judges throughout your physique to showcase your pecs.
  • Maintain your hamstrings and glutes tight throughout this pose.

3. BACK RELAXED POSE

Back Relaxed Pose

  • Make certain your glutes and hamstrings are tight by pulling again in opposition to the ground together with your ft, as if you happen to have been executing a stiff-legged deadlift.
  • This separates the winners from the losers.
  • Flare your lats and lean again barely; it will catch the sunshine and produce out your again element.

4. SIDE RELAXED POSE

Side Relaxed Pose

  • That is the mirror picture of the primary one facet relaxed you hit.

Muscularity Spherical

5. FRONT DOUBLE BICEPS POSE

Front Double Biceps Pose

  • Slowly increase your arms till your higher arms are parallel with the ground.
  • You possibly can both flex your abs or pull them up.
  • From there, transition again into your entrance relaxed pose.

6. FRONT LAT SPREAD POSE

Front Lat Spread Pose

  • Place your fists in opposition to the widest a part of your hips.
  • Flare your lats. Lean again barely, making your lats seem greater.
  • Flex your pecs and arms.

7. SIDE CHEST POSE

Side Chest Pose

  • Spike the calf that is dealing with the judges, inserting your toes in the course of your rear foot.
  • Take the arm farthest from the judges and swing it to type a curl with the arm nearest the judges.
  • In the meantime, flex your farthest pec.

8. SIDE TRICEPS POSE

Side Triceps Pose

  • Place your foot in the identical place as for the facet chest pose.
  • Attain behind your physique to seize your hand and flex your triceps.
  • In case you’re not versatile sufficient, attempt grabbing your fingers as an alternative of your wrists.

9. REAR DOUBLE BICEPS POSE

Rear Double Biceps Pose

  • Spike your calf. Foot positioning and leg angles are important for this pose.
  • You need to create a V taper from the highest and backside.
  • End up your leg and pull again. From there, flex your biceps and lean again.
  • Do not squish your shoulder blades collectively; flare your lats as a lot as attainable.

10. REAR LAT SPREAD POSE

Rear Lat Spread Pose

  • Place your ft within the actual some place because the rear double biceps.
  • Spike your calf, turning your leg outward.
  • Place your wrists on the thickest a part of your obliques and unfold your lats, leaning again barely.
  • You are not flexing your again; you are spreading your lats.

11. SIDE CHEST POSE

Side Chest Pose

  • Similar drill, totally different facet.
  • Spike your calf in center of your rear foot, and use your arms to carry out a curl in opposition to your physique.
  • Maintain your hamstrings, glutes, and obliques tight.

12. SIDE TRICEPS POSE

Side Triceps Pose

  • Spike the calf in the course of your rear foot.
  • Attain round behind your again, grabbing your wrist and pulling again in your triceps.
  • Flex your obliques.
  • Rotate your torso barely to present the judges one of the best view.

13. HANDS-OVER-HEAD ABS POSE

Hands-Over-Head Abs Pose

  • Place your arms behind your head, extending one leg and flexing down in your abs.
  • Squeeze down in your quads to point out striations, or push your foot in opposition to the ground.
  • Maintain your upraised arms in near your head.

14. MOST MUSCULAR POSE — HANDS ON HIPS

Most Muscular Pose - Hands On Hips

  • There are three choices when the decide requires the Most Muscular pose.
  • The primary is the arms on hips most muscular pose.

15. MOST MUSCULAR POSE — HANDS CLASPED

Most Muscular Pose - Hands Clasped

  • The second posing choice is the arms clasped Most Muscular.

16. MOST MUSCULAR POSE — CRAB

Most Muscular Pose - Crab

  • The third Most Muscular choice is the crab.
  • Experiment to see which one finest showcases your physique.

Optionally available Poses

17. SIDE SERRATUS POSE

Side Serratus Pose

  • The judges might ask for this pose, which shows the intercostals and obliques.
  • Flip to your favourite facet, as if doing a facet chest or facet triceps; spike your calf in the course of your foot; and place the arm closest to the judges behind your head, together with your farthest arm mimicking a facet chest.
  • Flex down in your obliques.
  • Make sure to hold your glutes and hamstring tight.

18. CALF RAISE POSE

Calf Raise Pose

  • Flip and face the rear of the stage, and slowly flex up and all the way down to showcase your calves.
  • Maintain the remainder of your physique tight, together with your higher again and arms.

MAIN | NUTRITION | SUPP STACK | WATER & SODIUM | TRAINING & CARDIO | POSING | STAGE PRESENCE

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