Hand training according to the fst 7 system

Exit by force is an exercise known from childhood to those who grew up in their youth without the dominance of newfangled and ultra-modern fitness centers. Of course, even today some athletes use exercise in their workouts, however, the vast majority of them are people from the street workout sports movement. Since this exercise is complex and complex, consisting of several simple movements, it belongs to the effective means of developing strength and speed indicators. Next, let's take a closer look at the options for the correct technique and the main mistakes.

Benefits and Disadvantages of Power Exit


  • The downside of the exercise is its complexity and injury risk. Without reaching a certain level of physical fitness, this exercise will not work.
  • There is also a risk of injury due to weak ligaments.

Angel Coming Out

Many beginners think that such an exit can only be done after exhausting and lengthy sessions. But this is not the case. You need to know the correct technique that strengthens the muscles. To perform the exit of an angel (royal power for 2 hands), it is advisable to pull up 10-15 times and learn how to make an exit on 1 hand. If you can do it all, then you can do it in a short period of time.

The trick is performed like this: pull yourself up to your chin, at an angle of 90 degrees relative to the floor, throw both hands on the horizontal bar. Then you need to do your best to straighten your arms. If it's hard, then you can “lie down” a little on the horizontal bar, when you throw your hands, this will reduce the load on them.

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Which muscles work when you force output

The following muscles are involved in the exercise:

  • Widest.
  • Diamond shaped.
  • Round.
  • Trapezoidal.
  • Deltoid.
  • Serrated muscles.
  • Biceps.
  • Forearms.
  • Spine stabilizers, including abdominal muscles.
  • The hamstrings also take part in the work.

Today, there is enough theoretical information on the Internet about the FST-7 training. Therefore, in my article I will give only a basic description of this technique, and below I will give specific examples of training that I use myself. Of course, I change the exercises. The author of this technique is Hany Rambod, who managed to train two Mr. Olympia - Jay Cutler and Phil Heath.

FST-7 stands for "Fascial Stretch Training and 7". From English it can be translated as "fascia stretching training". I'll tell you about the seven below. The essence of the whole training comes down to several exercises according to the classical scheme (in the range of 8-12 repetitions in each set), and 7 approaches in the pump mode (with a rest of 30-45 seconds). That, in fact, is all.

Barbell Squat (or Machine Leg Press) - 5 sets

: Machine Leg Extension - 7 sets

Machine Leg Curl - 6 sets

: Machine Leg Curl - 7 sets

Seated Calf Raises (soleus) - 3 sets Sock Extension (Calf) - 3 sets

: Extension of the socks in the simulator - 7 approaches

Keep in mind that whatever the training scheme, the most important thing is nutrition. If it is not correct for you, then you will not be able to achieve what you want - gain muscle volume or dry out. Your technique may even remain the same. I have written in great detail about this here.

FST- [edit | edit code]

Proper nutrition

Nature is designed so that the fat on the hands is deposited last. He also leaves there not quickly, so it is recommended to introduce proper nutrition into the daily lifestyle on a regular basis.

It is optimal if a person will gradually lose weight without intense weight jumps.

General principles of healthy eating include mandatory foods.

Drinking liquid at room temperature should be every day. Experts advise paying attention to such a habit as drinking a glass of water 30-40 minutes before the intended meal.

It helps to cleanse the stomach and start digestion processes in it, especially in the morning. In addition, this method is remarkably invigorating, and also helps to perform light physical activity before breakfast.

The standard amount of 2 liters of water per day is figurative. Each person is individual, so one may need all 3 liters, and another one and a half is enough.

You can calculate the required volume using an easy formula - 30 ml of pure water per 1 kg of weight.

Vegetables and fruits

Some of them even have negative calories (cucumbers, seaweed, lettuce, rhubarb, tomatoes, eggplants, and others).

The only rule is the use of this group of products with minimal heat treatment.

Fruits and vegetables are made up of fiber, which helps to cleanse the digestive tract naturally.

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