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Message: <blockquote data-quote="Alucard_SxE" data-source="post: 23481540" data-attributes="member: 531919">Iye mage gym schedule eka change karagaththa. Eth coach karanna hodama nathi injury prone exercises tikak hemadama add karanawa. <img src="/styles/default/xenforo/smilies/default/angry.gif"  class="smilie" loading="lazy" alt=":angry:" title="Angry    :angry:" data-shortname=":angry:" />Unta ewa hoda ne kiyala kiyannath mokadda wage panditha talk ekak kiyala hithai kiyala, ithin man mage paduwe ewata wena exercise adesha karala workout karanawa. <img src="/styles/default/xenforo/smilies/default/P.gif"  class="smilie" loading="lazy" alt=":P" title=":P    :P" data-shortname=":P" />Ithin ubalatath kiyanna awe monawada me karanna hoda nathi injury prone exercise kiyala <img src="/styles/default/xenforo/smilies/default/rolleyes.gif"  class="smilie" loading="lazy" alt=":rolleyes:" title="Rolleyes    :rolleyes:" data-shortname=":rolleyes:" />1. Upright RowMeka karana un hari karala thiyana un hari innawanam dannawa kochchara pain ekak shoulder joint walata enawada kiyala.  <img src="/styles/default/xenforo/smilies/default/angry.gif"  class="smilie" loading="lazy" alt=":angry:" title="Angry    :angry:" data-shortname=":angry:" />Thamange ath deka unnatural position ekaka move wenne meka karaddi. Shoulders deka udata issenne internally (athulata) rotate wena gaman. Which is not supposed to happen.Ithin shoulders paninna, damage wenna thiyena risk eka godak wadi.Ita passe weight eka pallehata genakota control karala issarahata karala genna kiyalath samaharu kiyanawa. (mage gym eke wage <img src="/styles/default/xenforo/smilies/default/angry.gif"  class="smilie" loading="lazy" alt=":angry:" title="Angry    :angry:" data-shortname=":angry:" />). meka thawath hoda nehe.Mekata subsitute ekak widihata "dumbell High pull" eka karanna puluwan. Wadi wisthara sadaha me videos balanna.[YOUTUBE]Fq67opsS_hc[/YOUTUBE]Alternate - The dumbell high pull[YOUTUBE]BJdROwz4qeQ[/YOUTUBE]2. Behind the neck shoulder pressThawa melo rahak nathi exercise ekak. <img src="/styles/default/xenforo/smilies/default/angry.gif"  class="smilie" loading="lazy" alt=":angry:" title="Angry    :angry:" data-shortname=":angry:" /> Mekedith shoulders unnatural position ekaka move wenne. shoulders naturally up & down move wenna one agata tikak issarahin. Apita agata pitipassen hari samantharawa hari weights ussanna amarui.Front Barbell shoulder press ekai, mekai aran baluwoth dekenma ekama de wenne habai front press eka injury prone nehe e wagema delts walata hodata wadinawa, e wagema wadi weights use karannath puluwan <img src="/styles/default/xenforo/smilies/default/yes.gif"  class="smilie" loading="lazy" alt=":yes:" title="Yes    :yes:" data-shortname=":yes:" />[YOUTUBE]a_gLYLFkjiw[/YOUTUBE][YOUTUBE]Sw3r2lytys8[/YOUTUBE]3. Leg extensionMeka Quad isolating exercise ekak. Karaddi nam quads hodata work wenawa kiyala danenawa. Eth knee caps walata deiyangema pihitai <img src="/styles/default/xenforo/smilies/default/sorry.gif"  class="smilie" loading="lazy" alt=":sorry:" title="Sorry    :sorry:" data-shortname=":sorry:" />too much strain in your knees and joints. Alternatives - quad isolate karanna puluwan exercise thiyanawa. Eth oya okkotama wada hodama de thamai Squats. Hodata squats gahanna baya nathuwa proper form ekka <img src="/styles/default/xenforo/smilies/default/yes.gif"  class="smilie" loading="lazy" alt=":yes:" title="Yes    :yes:" data-shortname=":yes:" />[YOUTUBE]VvLpDniGiDM[/YOUTUBE]4. Dumbell FlysMeka nan tikak controversial exercise ekak <img src="/styles/default/xenforo/smilies/default/rolleyes.gif"  class="smilie" loading="lazy" alt=":rolleyes:" title="Rolleyes    :rolleyes:" data-shortname=":rolleyes:" /> Ehemama aulak ne eth risk to reward ratio eka godak adui.Flys walin godak chest ekata contraction ekak enawa kiyala thamai karanne eth aththatama ehema nehe. Normal bench press ekakin stretch wena ganata wada godak stretch wenne nehe nikan shoulder pain ekak ena eka witharai wenne. Alternative - Polowe wadi weala karanna puluwan eka limit ekakata witharak stretch wena widihata. <img src="/styles/default/xenforo/smilies/default/D.gif"  class="smilie" loading="lazy" alt=":D" title="Big grin    :D" data-shortname=":D" />Eken risk eka godak adui e wagema heavier weights use karannath puluwan. Eth hithana tharam loku impact ekak nehe matanam personally <img src="/styles/default/xenforo/smilies/default/rolleyes.gif"  class="smilie" loading="lazy" alt=":rolleyes:" title="Rolleyes    :rolleyes:" data-shortname=":rolleyes:" />[YOUTUBE]S298ziysRdI[/YOUTUBE]Mekath balanna. Same thing although[YOUTUBE]O6Y3WDY1tUo[/YOUTUBE]Man godak welawata exercises research karanna ehema yanne Athlean-X You tube channel ekata. IMO danata thiyena hodama fitness channel eka. Over 5million subscribers. Miniha awith certified physical therapist kenek. Anika natural body bulder kenek. Agenma penawa kiyana karana dewal gena goda danumak thiyenawa kiyala. <img src="/styles/default/xenforo/smilies/default/yes.gif"  class="smilie" loading="lazy" alt=":yes:" title="Yes    :yes:" data-shortname=":yes:" />Mokak hari exercise karak karaddi pain ekak enawanam, not feeling right wagenam tikak e gena research karanna. Ethakota thiyena issues hoyaganna puluwan <img src="/styles/default/xenforo/smilies/default/D.gif"  class="smilie" loading="lazy" alt=":D" title="Big grin    :D" data-shortname=":D" />Nikan gym eke ayya kiyala dunnu paliyata karanna yanna epa <img src="/styles/default/xenforo/smilies/default/D.gif"  class="smilie" loading="lazy" alt=":D" title="Big grin    :D" data-shortname=":D" /></blockquote>

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