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172: 名無しさん 2021/07/25(日) 00:24:11.91
亀で下行っても一人人数有利ぐらいじゃ亀取れないと思うんだけど寄る意味あるの?
回復も復帰も早いから上手くキルできないと安定してとるの難しくない?
195: 名無しさん 2021/07/25(日) 00:28:41.89
>>172
上で貯めたポイントでゴール壊すと亀取りやすいよ
220: 名無しさん 2021/07/25(日) 00:34:00.52
>>195
そこまで押せてるなら亀取れてるし…
序盤でそこまで押し込むの難しくない?って話
242: 名無しさん 2021/07/25(日) 00:37:12.66
>>172
人数が1人有利ならゲンガーが亀狩って、他4人はゾーニングして寄らせないだけでいいんじゃね

まぁ意思疎通は厳しいかも知らんけど

243: 名無しさん 2021/07/25(日) 00:37:12.66
>>172
人数が1人有利ならゲンガーが亀狩って、他4人はゾーニングして寄らせないだけでいいんじゃね

まぁ意思疎通は厳しいかも知らんけど

189: 名無しさん 2021/07/25(日) 00:27:26.51
亀タイミングは「下ルートに移動」からの「サポートをお願い」やってるわ
211: 名無しさん 2021/07/25(日) 00:32:27.96
亀そんなにいるか?って人もいるけど、1回目の亀を取ったチームは下レーンをぶっ壊して、2回目亀も取りやすくなるのがデカい
ロトム2個と亀2個どっちが欲しいかって話よ
野良でギリギリのポイントゲームになることは珍しいから亀のが欲しいってわけ

引用元:https://medaka.5ch.net/test/read.cgi/poke/1627137732/

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  14. Hugo より:

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  15. Gertrude より:

    Use deload weeks smartly and frequently (i.e. every 4-8 weeks) and you shouldn’t have any issue with doing bench press twice per week (if your routine requires it).

    These stabilizer muscles assist to decelerate the bar and prohibit inefficient movement mechanics.
    For the most half, these muscle tissue will be activated via isometric contraction, which suggests they will all get stronger when performing
    bench press. Some studies present that dumbbells activate
    the pecs better than barbell bench press. However, what the barbell might lack in activation it makes up for it
    in complete load. The greater the load, the greater the
    impact on muscle fiber recruitment.
    If you don’t have a spotter, Bench Press within the Power Rack.
    I Bench Pressed in the Smith Machine once I started lifting.
    After I got smarter and switched to free weights, I couldn’t Bench what I did
    on the Smith Machine. And it’s not safer, it’s unhealthy for your
    joints.
    They appear to be a half Energy Rack besides the pins are sometimes mounted.
    This puts your torso greater so you don’t hit the safety pins on good reps.
    Your uprights are too low if you have to do a half Bench Press
    to unrack the bar.
    As the athlete lays down, they should "kick" the dumbbells up above their chest.
    As you bench, you don’t need to bounce the bar off
    your chest, especially if that is your trick for attempting to
    lift max weight. When you’re able to push the barbell again up, you wish to get again to that position of stability.
    As you progress your elbows out from the body, check-in with yourself and make sure to decompress these shoulders and pull those traps down.
    Again, when you carry out the Bench Press, you DO NOT need the elbows to travel excessive as
    a outcome of it poses a critical threat to your shoulders.
    If you’re like most people, you’ve probably heard that you should retract your shoulders before you bench.

    To perform the incline dumbbell press, observe these
    steps. For instance, if you need to be a powerlifter,
    then the flat barbell bench press is a must, as that is likely considered one
    of the three lifts used within the sport. However,
    should you simply want to improve body composition (like
    a bodybuilder) then you would theoretically skip barbell bench presses altogether and simply
    stick to dumbbells.
    You'll give slightly in phrases of weight, however you'll make
    that up with vary of movement gains—which can be great
    for measurement and functional objectives. That means ft flat
    on the floor, driving through your heels. You need your glutes squeezed
    and contracted on that bench, too.
    As you possibly can see, altering small particulars in your bench press cues modifications which muscles you’re capable of target.
    Discover how the course you turn the arms and the
    grip angle influences the position of the arms and shoulders.
    "I desire a 45° angle, not a 90° angle where the elbow is all the way out, consistent with the shoulder," he says.

    Not solely will the proper position assist you to press heavier, it’ll additionally considerably cut back your risk of injury.
    Taking shortcuts will scale back the overall muscle activation involved with every rep, hampering
    your ability to add measurement and energy. As An Alternative, Horton says, ensure you decrease the dumbbells till they’re just about consistent with your chest.
    That said, the dumbbell bench press is not any slouch in this regard.

    Additionally, it is a nice train to construct higher physique power and muscle dimension. It additionally can help
    to scale back shoulder ache because it forces the user to use proper
    type and method. The flat barbell bench press exercise helps to construct muscle improvement in a variety of
    the largest muscular tissues in your higher body, the pectoralis main. As a compound train,
    you ought to use more and more heavier loads over time to continue to create muscle hypertrophy to build bench
    press strength and muscle size over time. If you find that you've muscle imbalances within the chest,
    you should use a pair of dumbbells to assist even this out.
    Be positive to look at correct bench press form to keep
    away from risk of damage.
    Let your stronger skeleton carry the weight, not your muscular tissues.

    Locking your elbows isn’t dangerous so long as you don’t hyper-extend
    them. If your elbows are locked before you unrack the bar,
    decrease your uprights. You don’t have to arch your again like a horseshoe.

    Geared Powerlifters who use compression shirts do this.
    However we Bench raw without bench shirt to assist us raise
    the bar off our chest. Our elbows and wrists must be inilne as a outcome of that’s the best way
    to Bench Press. The primary objective of a spotter is
    to provide you a hand off. To assist you to unrack the bar to
    you shoulders. This keeps your shoulders again on the bench and your
    chest tight. It saves power for Bench Urgent the weight.

    A good spotter will assist you to carry the
    bar into the uprights if you fail to Bench it. Extra security is extra confidence and extra features.
    You know the safety pins will catch failed weight.
    No more holding back out of fear of failure.

    Earlier Than we get into all of the particulars of
    proper form, let’s get began with the anatomy
    of the chest (pectoral) muscular tissues. But let's hold up one minute earlier than you truly make that decision. What you wish to do is run via
    the next three steps. It Is more likely than not that many of
    the discomfort and issues you experience with the bench press are doubtless because of
    a problem together with your setup.
    Your knees ought to be slightly decrease than your
    hips. If you’re shorter and the bench is simply too high, raise your feet by placing
    plates beneath it. Rack the bar by moving it
    again in opposition to the vertical parts of your Power
    Rack. Then decrease it into the uprights by bending your
    arms. Don’t aim for the uprights, you can miss them.
    The best method to get better at balancing the bar is to apply it by benching
    free weights. Your stabilizing muscle tissue can’t get stronger should you depend on a
    machine do this work each workout. Keep away from machines and Bench Press free weights.
    They’re more practical and safer in your shoulders.

    But they often use wrist wraps and bench shirts. For uncooked lifters like
    us, wider grips kill our wrist joints and are too onerous on your shoulders.
    Many health club goers suppose the barbell bench press ought
    to be their go-to transfer to construct a strong, muscular upper physique.

    Whereas the standard bench press lowers the bar down to nipple
    degree, you presumably can mess around with different lowering targets.
    One variation is to lower the bar right down to the neck
    on a flat bench. No matter what variation of the bench press you do, pretty much all the identical muscular tissues will be activated.
    Nonetheless, the totally different variations of the bench
    press will emphasize sure muscular tissues. First of
    all, the bench press will burn a ton of energy as a outcome of the exercise is so
    taxing. Second of all, the more muscle you build, the
    more calories you burn while resting.
    The precise angle is determined by your shoulder width, arm
    length and so forth. But your upper-arms can never be perpendicular to your
    torso on the backside of your Bench Press. Tuck
    your elbows 75° and hold them underneath the bar so your forearms stay
    vertical to the floor. The Smith Machine seems like a Energy Rack however with the
    barbell attached on vertical rails. The bar has hooks to catch the pins on the
    vertical elements of the machine.
    His specialty is helping individuals build muscle to
    enhance their energy and efficiency, with shoppers including school,
    skilled, and Olympic athletes. If your bench press is going
    smoothly, but you just need a bit of extra quantity, you can combine these into your workout routine as a barely lighter help lift.
    The bench press works the pectoral muscular tissues under the breasts, pushing them out and filling out the skin.
    Setup with your shoulder-blades squeezed together and your chest up.
    Your elbows should be bent when you grab the bar.
    You must unrack by straightening your arms, not shrugging your
    shoulders. Benching along with your butt off the bench is cheating.
    It’s like turning your Squats into a half Squats. It makes the load easier to bench by reducing the vary
    of motion.
    This isn't an train for those with shoulder issues. An Incline barbell bench
    press will be at an angle of about 30-45˚. Below are 10
    barbell bench press variations plus some other methods you
    can use to increase your strength. After we go
    through the barbell bench presses, we will take
    a glance at some dumbbell bench press variations. Bench Pressing with bent wrists also makes the burden tougher
    to press. It places the bar behind your forearms as an alternative of on top of it.

    The pressure you generate along with your chest, shoulders and upper-arm muscles can’t go immediately into the bar.

    But the machine remains to be balancing the weight for you instead
    than letting you do it. This is less efficient for constructing power and muscle.
    You might remedy this by Bench Pressing the
    bar in a vertical line over your mid-chest.
    This permits you to tuck your elbows 75° on the backside to
    avoid shoulder impingement. But it forces you to maneuver the
    bar in a vertical line over your chest.
    Then fail mid-rep by decreasing the bar back to you chest and the pins.
    However do it again two-three occasions and you’ll turn out to
    be comfy failing the Bench. The concern of the unknown might be gone which boosts confidence.

    You need to unrack the bar from the uprights your self.
    The bar can’t touch the pins on good reps. If you fail to bench the burden, decrease the bar to
    your mid-chest. Then flatten your torso to lower the bar
    on the protection pins. Bench Press within the
    Energy Rack for maximum security. Set the safety pins on the proper top so they catch the burden should you fail to lift it.

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  16. Matthias より:

    The largest of those seven is your adductor magnus, which is among the largest single muscles in your
    thighs, rivaled solely by the vastus lateralis. Their primary operate is to extend
    your hip, however in addition they externally rotate and abduct your
    legs. The glutes are worked properly in workout routines like the squat,
    Romanian deadlift, and Bulgarian cut up squat.
    The quadriceps’ primary operate is to increase the knee, and you're
    employed them in exercises like the barbell squat, hack squat, and leg extension.
    You’ll be doing it as a high-rep finisher for
    a incredible triceps pump. Under, we are going to focus on the muscle
    tissue targeted when performing shoulder shrugs and supply train selection and programming recommendation. Barre workouts have gained reputation for his or her distinctive mix of ballet-inspired actions, Pilates strategies, and strength coaching.

    This train is completed standing and utilizing a barbell with a wider grip than your
    shoulder width. A study has shown that shrugging helps relieve shoulder and neck pain. This shoulder train list
    will provide clear images and easy explanations to assist
    you grasp shoulder anatomy and every exercise’s mechanics.

    However as he aged, he transitioned to machines for joint safety and longevity.
    This transfer mirrors an overhead press, proving boulder-like strength is achievable
    without a gym. This powerhouse transfer delivers critical delt
    development and higher physique dominance.

    One key to maximizing the lateral elevate is controlling the eccentric.
    Doing them this way will restrict how a lot weight
    you have to use, but will most likely be price it.
    Maintain the top of a dumbbell with each palms
    and let it hold between your legs, positioned shoulder width apart.
    Carry the dumbbell immediately above you, preserving
    your arms extended, then lower it back down and repeat.

    For sturdy shoulders, your shoulder coaching should embody workout
    routines that hit each of the deltoid heads together with lateral delts, entrance delts and rear delt
    movements. Creating shoulder strength and constructing muscle bulk on this space is a standard objective for
    so much of health fanatics and athletes. The shoulders, or the deltoid muscle tissue,
    play a crucial function in higher physique actions and stability.

    Nevertheless, if it bothers your shoulders, you are in a position to do common shoulder presses as an alternative.
    You don’t have to fret in regards to the train choices when it comes to training medial deltoids.

    From free weights (dumbbells) and cable machines to a particular lateral elevate machine, you'll
    be able to hammer your side deltoids with multiple items of kit.
    I’ve been coaching for years and tried varied shoulder workouts, from body weight and
    free weights to resistance bands and health club
    machines. All of them have their very own pros
    and cons however when it comes to safety and management, I found shoulder machine exercises
    are more handy.
    The greatest weekly exercise schedule for full physique applications is 3 instances per week because you'll have simply three coaching days with 4 days of rest between your workouts.
    This kind of full physique training packages
    helps to build muscle shortly because of the increased training volume concerned
    in doing many units of compound exercises. Once you get to a more advanced level in your training,
    you can select a unique coaching break up to let you proceed to construct muscle and energy.

    TRX Atomic Push-Ups are an advanced-level train that effectively targets the shoulders, chest, and triceps,
    and engages the core muscles intensely.
    So by performing this exercise mendacity down, it enables the rear delts
    to be extra involved by lessening the involvement of the
    higher traps. As the ultimate pec exercise of this chest and shoulder workout, you’re
    going all-out, doing as many reps as you'll be able to to failure.
    Aim for 15–20 reps every set, utilizing proper type and going all the means
    in which down and up. If your bench press requires a ten lb plate on both sides,
    one or two warm-up units with the bar may be enough.

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