
Kultowe marki: Audemars Piguet
W branży nowych technologii rządzą amerykańskie Microsoft, Apple i Google. Na szczycie rynku samochodów klasy premium znajdziemy Mercedesa, Audi i BMW. A w świecie najlepszych zegarków wielką trójkę stanowią manufaktury Patek Philippe, Vacheron Constantin i Audemars Piguet. Wszystkie są wyjątkowe i powstały w tej samej okolicy, ale tylko jedna dała światu kultowy zegarek Royal Oak. Poznajcie niezwykłą historię marki Audemars Piguet i jej współczesne (zarazem tradycyjne i nowoczesne) oblicze.
Historia Audemars Piguet – Dawno temu w Szwajcarii
Tak, jak w przypadku wielu szwajcarskich manufaktur, historia Audemars Piguet rozpoczyna się w małej, górskiej wiosce. A dokładniej w miejscowości Le Brassus, oddalonej o około 50 kilometrów od Genewy, skrytej pomiędzy lasami i pagórkami przy samej granicy z Francją. Położenie nie jest tutaj bez znaczenia. Le Brassus leży bowiem w regionie Vallee de Joux, zwanym „Doliną Zegarków”. Z tych okolic wywodzą się też Patek Philippe i Vacheron Constantin oraz kilka innych marek.
Głównymi bohaterami tej opowieści są dwaj tubylcy pochodzący z zegarmistrzowskich rodzin – Jules Louis Audemars oraz Edward Auguste Piguet. Pierwszy urodził się w 1851 roku, drugi kazał na siebie czekać dwa lata dłużej. Obaj podobno znali się już w dzieciństwie, ale to pasja do zegarków ponownie złączyła ich drogi w dorosłym życiu. Ale nie tak znowu bardzo dorosłym – zaczęli współpracować w 1875 roku, kiedy Audemars miał 24, a Piguet 22 lata. To właśnie od tej daty możemy liczyć historię Audemars Piguet, choć panowie oficjalnie zarejestrowali manufakturę jako jako Audemars Piguet & Cie w 1881 roku.
Audemars Piguet W pogoni za rekordami
Jules Louis Audemars i Edward Auguste Piguet razem mieli prawie wszystko.
Audemars specjalizował się w tworzeniu kompletnych mechanizmów do zegarków, natomiast Piguet zajmował się ich ostateczną regulacją. Jules wziął na siebie zatem rozwój nowych czasomierzy i ich produkcję, a Piguet zajął się zarządzaniem oraz sprzedażą i od początku stawiał na bliski kontakt z klientem. Podstawowym celem nowej manufaktury było dawanie światu niezwykle zaawansowanych, a jednocześnie praktycznych zegarków mechanicznych.
Historia Audemars Piguet szybko nabrała rozpędu. Już w 1907 roku manufaktura zatrudniała aż 70 doświadczonych specjalistów, którzy korzystali z zaawansowanych metod i narzędzi, wyznaczających najwyższe standardy w ówczesnej produkcji zegarków. Jednak marka zaczęła wyznaczać kierunki w zegarmistrzowskim świecie dużo wcześniej. W 1882 roku stworzyła kieszonkowy zegarek z niezwykle skomplikowanym mechanizmem zawierającym repetier minutowy – tak powstała linia mechanizmów Audemars Piguet znanych pod nazwą Grande Complication. A 10 lat później na zamówienie Louisa Brandta – założyciela Omegi – Audemars Piguet stworzyło mechanizm do pierwszego w historii zegarka naręcznego wyposażonego właśnie w repetier minutowy.
Jeszcze przed końcem XIX w. manufaktura pokazała światu niezwykle skomplikowany czasomierz kieszonkowy, który miał w sobie nie tylko repetier minutowy, ale i wieczny kalendarz, alarm, sekundnik z systemem martwej sekundy czy chronograf pozwalający na mierzenie międzyczasów. Innowacyjność sprzyjała szybkiemu rozwojowi firmy. W 1915 roku Audemars Piguet skonstruowało najmniejszy na świecie mechanizm wyposażony w pięciominutowy repetier – miał zaledwie 15,8 mm średnicy. Marka prędko zdobyła światową popularność i otworzyła swoje filie w Paryżu, Londynie, Berlinie, Buenos Aires i Nowym Jorku.
Najcieńszy w historii zegarek
Niestety, w 1918 i 1919 roku świat opuścili obaj twórcy Audemars Piguet. Ale manufaktura pozostała w rękach założycielskich rodów. Firmę przejęli Paul Louis Audemars oraz Paul Edward Piguet. Ich zadanie nie było łatwe. Mieli podtrzymać innowacyjny charakter firmy mimo burzliwych czasów – wielkiego kryzysu gospodarczego i II drugiej wojny światowej. Radzili sobie jednak bardzo dobrze. W 1921 szwajcarska manufaktura stworzyła pierwszy w historii zegarek naręczny ze skaczącą godziną, a cztery lata później dała światu najcieńszy mechanizm kieszonkowy, którego grubość wynosiła tylko 1,32 mm. W 1934 roku zadebiutował natomiast pierwszy zegarek Audemars Piguet o konstrukcji szkieletowej, eksponujący skrywający się w środku mechanizm.
Jednak to pogoń za najbardziej kompaktowymi mechanizmami cały czas napędzała manufakturę. I tak w 1946 roku Audemars Piguet dało światu – liczący 1,64 mm – najcieńszy w historii mechanizm (tym razem) do zegarka naręcznego. A dziewięć lat później marka rozpoczęła produkcję pierwszego na świecie czasomierza na rękę z wiecznym kalendarzem i funkcją wskazywania roku przestępnego. Powstało tylko dziewięć egzemplarzy tego modelu. Kolejny przełom nastąpił w 1967 roku, kiedy manufaktura pokazała światu kaliber 2120, a więc najcieńszy automatyczny mechanizm świata. Jego grubość wynosiła zaledwie 2,45 mm. W oparciu o niego w 1978 roku Audemars Piguet stworzyło kolejnego rekordzistę – najcieńszy automatyczny zegarek naręczny z wiecznym kalendarzem. Czasomierz mierzył 3,95 mm grubości.
Audemars Piguet Royal Oak – zegarek na telefon
Kaliber 2120 był jednym z najważniejszych w historii marki, a pokrewny mu mechanizm 2121 stał się sercem najsłynniejszego zegarka Audemars Piguet – modelu Royal Oak. Czasomierz zaprezentowano oficjalnie w 1972 roku, ale w rzeczywistości historia Audemars Piguet Royal Oak rozpoczyna się nieco wcześniej, w okolicach 1970 roku. A dokładnie od telefonu, który projektant Geralda Genta otrzymał pewnego popołudnia od przedstawiciela marki. Genta współpracował z manufakturą od 1953 roku, ale nowe zlecenie było inne niż dotychczasowe projekty. Szwajcar został poproszony o zaprojektowanie wodoodpornego, sportowego zegarka ze stali. Czegoś, co „nie powstało nigdy wcześniej”. A na wykonanie pierwszego szkicu otrzymał mniej niż 24 godziny!
Efektem był czasomierz o bardzo surowym wyglądzie. Koperta i zespolona z nią bransoleta były wykonane ze stali, a znakiem szczególnym modelu był ośmiokątny bezel, z ośmioma śrubami o kształcie sześciokąta. Spartański wygląd oryginalnego zegarka Royal Oak dodatkowo podkreślały ciemna tarcza oraz brak wskazówki sekundowej. Nazwa modelu – po polsku oznaczająca Królewski Dąb – nawiązywała do brytyjskich okrętów HMS Royal Oak (w historii Zjednoczonego Królestwa powstało kilka statków o takim tytule). Ich nazwa wywodziła się od dębu, w którego koronie według legendy miał pewnego razu ukrywać się przed oddziałami wroga król Anglii, Karol II.
Czasomierz z okrętami Royal Oak miała łączyć również stylistyka. Działa jednej z jednostek skrywały się właśnie w charakterystycznych otworach o ośmiokątnym kształcie, wykończonych metalowym okuciem i przymocowanym przy użyciu ośmiu śrub. Gerald Genta przyznał jednak w jednym z wywiadów, że w rzeczywistości sugerował się hełmami nurków głębinowych, a konkretnie stalową ramą otaczającą przeszklenie w takim nakryciu głowy.
Audemars Piguet Royal Oak – Przełamanie schematów
Futurystyczny wygląd zegarka Royal Oak był czymś przełomowym w świecie luksusowych czasomierzy, które wówczas raczej zachwycały licznymi detalami i wyrafinowanym wykończeniem, zamiast zwracać uwagę surowym, wręcz industrialnym wyglądem. Nie znaczy to jednak, że Royal Oak nie był dopracowanym produktem. Wprost przeciwnie, wykończenie było na perfekcyjnym poziomie. Podobno manufaktura musiała nawet zdobyć zupełnie nowe narzędzia, by móc wytwarzać czasomierz. A pierwsze prototypy modelu Royal Oak były wykonywane z białego złota. Chociaż ten materiał jest droższy od stali, był łatwiejszy w obróbce, co zmniejszało koszty wytwarzania prototypów.
Pierwszy zegarek Audemars Piguet Royal Oak zwracał również uwagę sporymi rozmiarami – koperta mierzyła 39 mm. Dzisiaj takie wymiary nikogo nie dziwią, ale pół wieku temu były uznawane za wyjątkowo duże. Jednocześnie, jak przystało na zegarek AP, oryginalny Royal Oak był wyjątkowo cienki – jego wysokość liczyła zaledwie 6,3 mm. Wszystko było oczywiście zasługą zastosowania wyjątkowo płaskiego mechanizmu, którego rezerwa chodu wynosiła około 40 godzin. Umieszczenie tak płaskiego i zaawansowanego mechanizmu w sportowym zegarku – znanego wcześniej z drogich, klasycznych modeli – również było przełamaniem schematu i tylko sprzyjało kontrowersjom.
Zegarek Audemars Piguet Royal Oak nie spotkał się z najlepszym przyjęciem. Nie pomagała również cena, ustalona na około 3 650 franków szwajcarskich. Najdroższe zegarki ze stali w tym samym czasie kosztowały ponad czterokrotnie mniej! Początkowo nabywcami byli w zasadzie tylko Włosi. Nie było to jednak wielkim zaskoczeniem, bo to właśnie Italia była wtedy głównym rynkiem dla szwajcarskiej marki. Sytuacja nie wyglądała najlepiej.
Audemars Piguet Royal Oak miał być odpowiedzią na rozpoczynającą rewolucję kwarcową w światowym zegarmistrzostwie i pierwsze czasomierze z cyfrowymi wyświetlaczami. Zabezpieczeniem na niepewne czasy. Odpowiadał również na nową modę na minimalizm. Ale z powodu małego zainteresowania pierwsza seria, powstała w liczbie 1 000 egzemplarzy, mogła być zarazem ostatnią. Jednak z czasem coraz więcej klientów zaczęło pytać o model Royal Oak i w 1973 roku szwajcarska manufaktura wznowiła produkcję kultowego dziś modelu.
Royal Oak wyznacza kierunek Audemarsa
Ostatecznie Audemars Piguet Royal Oak wyznaczył zupełnie nowy kierunek w świecie luksusowych zegarków. Kierunek, za którym w następnych latach zaczęły podążać inne manufaktury. Za jednego z duchowych spadkobierców zegarka Royal Oak możemy uznać Nautilusa, zaprezentowanego w 1976 roku przez manufakturę Patek Philippe. Co ciekawe, i ten model został zaprojektowany przez Geralda Gentę, a na dodatek został wyposażony w ten sam mechanizm, co słynny zegarek Audemars Piguet.
Lata mijały, a Royal Oak umacniał się na pozycji najważniejszego modelu w historii Audemars Piguet. W 1979 zegarek udoskonalono, nieco zmniejszając szerokość koperty i umieszczając w nim nowy kaliber 2125 o wyższej częstotliwości chodu. W tym samym czasie model po raz pierwszy wzbogacono też o wskazówkę sekundową. Od tamtego czasu wygląd podstawowego Royal Oaka zmienił się w niewielkim stopniu. Jednym ze znaków rozpoznawczych jest niesamowita bransoleta. Zobaczcie jak powstaje na poniższym video.
Audemars Piguet Royal Oak – Cena
Zegarek w dniu swojego debiutu kosztował niebotyczne 3650 franków szwajcarskich i choć teraz ta kwota nie robi na nikim wrażenia, tak kilkadziesiąt lat temu nikomu nie przychodziło do głowy płacić tyle za stalowy zegarek. Aktualnie najtańsze modele kosztują w granicach 20 tys. Euro, a na najpopularniejsze i najbardziej cenione modele jak np. Audemars Piguet Royal Oak Jumbo trzeba czekać ponad 2 lata, a na listę oczekujących zapisywani są tylko aktualni klienci marki. Klasyczny, stalowy Royal Oak uchodzi za jeden z najlepszych zegarków na świecie pod inwestycję. Niemal każdy model w dniu zakupu jest wart sporo więcej na rynku wtórnym. Co tylko i wyłącznie buduje legendę tego kultowego zegarka. Jeśli więc marzysz o AP Royal Oak, to nie tylko musisz liczyć się z wydatkiem 100 tys. zł (lub więcej), ale również z faktem, ze na swój wymarzony zegarek będziesz musiał naprawdę długo poczekać. Na poniższym video zobaczycie jak powstaje jeden z najdroższych Royal Oaków – Perpetual Calendar.
CZYTAJ TAKŻE: Jak inwestować w zegarki? Praktyczny poradnik
Narodziny Royal Oak Offshore
Ale zegarek Royal Oak doczekał się również wielu specjalnych odsłon. Te były wykonywane z przeróżnych materiałów, otrzymywały rozmaite mechanizmy z różnymi komplikacjami i nierzadko zrywały z tradycyjnym dla tego modelu minimalizmem. W 1992 roku, a więc na 20-lecie modelu, stworzono specjalną wersję Jubilee z przezroczystym deklem ukazującym mechanizm. Tak samo jak oryginał, czasomierz był dostępny w limitowanej serii 1 000 egzemplarzy.
Rok później marka pokazała po raz pierwszy model Royal Oak z chronografem. Zegarek otworzył nowy rozdział w historii Audemars Piguet i oznaczał narodziny prawdziwie sportowej linii Royal Oak Offshore. Co ciekawe, projektant, który stał za tym modelem – Emmanuel Gueit – miał wtedy zaledwie 22 lata. W 1998 roku stoper znalazł się również na pokładzie zegarka Royal Oak z podstawowej linii. Wcześniej, bo w 1997 roku, marka pokazała kolejny jubileuszowy model Royal Oak, tym razem z tourbillonem, którego klatka była wykonana z tytanu.
Wyjątkowe Concepty
Nowe millenium przyniosło narodziny modeli Concept, a więc trzeciej gałęzi rodu Royal Oaków. Pierwszy zegarek Royal Oak Concept zadebiutował w 2002 roku, a więc na 30. rocznicę debiutu kultowego zegarka. Jak przystało na klasycznego przodka, imponował futurystycznym designem. Jego mechanizm miał ręczny naciąg i tourbillon. A kopertę wykonano z lotniczego stopu Alacrite 602, zawierającego przede wszystkim chrom, wolfram i nikiel.
Stosowanie tak wyrafinowanych materiałów stało się cechą szczególną zegarków Royal Oak Concept. W 2008 roku szwajcarska manufaktura pokazała model Concept Carbon Tourbillon Chronograph, pierwszy w historii zegarek, którego koperta i elementy mechanizmu były wykonane z włókna węglowego. Nie muszę chyba dodawać, że mimo sporych rozmiarów czasomierz był wyjątkowo lekki. W następnych latach marka pokazała kolejne modele, w których szerokie zastosowanie znajdowały takie materiały jak tytan czy ceramika.
W ten sposób rodzina zegarków Royal Oak rozrosła się do potężnych rozmiarów. Dzisiaj na oficjalnej stronie Audemars Piguet znajdziecie siedem wersji Royal Oak Concept, 42 zegarki z linii Royal Oak Offshore oraz aż 90 w kolekcji Royal Oak. Oczywiście nie są to jedyne modele w ofercie manufaktury. Audemars Piguet nadal tworzy tradycyjne zegarki, czego dowodem są linie Jules Audemars czy Classique.
Audemars Piguet – Zegarek Terminatora i Jaya-Z
Wróćmy jeszcze do Royal Oaka. Najsłynniejszy z zegarków Audemars Piguet zapisał się w historii zegarmistrzostwa i stylu. Ale rolę tego szwajcarskiego czasomierza w popkulturze dodatkowo wzmocnili odpowiedni ambasadorzy. Bodaj największym z nich – dosłownie i w przenośni – jest Arnold Schwarzenegger. Słynny gwiazdor współpracuje ze szwajcarską manufakturą od 1998 roku. Przez ten czas Schwarzenegger był zaangażowany w projektowanie wielu wyjątkowych zegarków. Jednym z najważniejszych jest z pewnością potężny Royal Oak Offshore T3 Chronograph, który zadebiutował w 2003 roku. Tym samym, w którym do kin wszedł film Terminator 3. Samotny wojownik nosi w nim właśnie model T3 o tytanowej, imponującej rozmiarami kopercie, mierzącej aż 61 mm długości. Royal Oak Offshore T3 Chronograph również powstał w – tak lubianej przez manufakturę Audemars Piguet – liczbie 1 000 egzemplarzy.
CZYTAJ TAKŻE: Wodoszczelność zegarka. Sprawdź, czy Twój zegarek jest wodoszczelny
Szwajcarska manufaktura nawiązała współpracę z wieloma innymi gwiazdami. Na długiej liście obecnych i byłych ambasadorów Audemars Piguet możemy znaleźć chociażby Leo Messiego, LeBrona Jamesa, Serenę Williams, Michaela Schumachera czy Jaya-Z. Z tym ostatnim marka stworzyła w 2005 roku wyjątkowy model Royal Oak Offshore Jay-Z 10th Anniversary Limited Edition. Zegarek powstał na 10. rocznicę rozpoczęcia kariery rapera. Łącznie w ramach tej serii stworzono 100 egzemplarzy, a każdy był sprzedawany ze specjalnym iPodem, na którego wgrano wszystkie dotychczasowe albumy Jaya-Z.
Po luksusowe zegarki Audemars Piguet sięgają również znane osobistości niezwiązane formalnie z marką, takie jak Jeff Weiner, szef LinkedIn czy Tom Cruise.
Wierni tradycji
Historia AP liczy już prawie 150 lat. Jak wiele innych szwajcarskich manufaktur, marka zaczynała od małego warsztatu w górskiej wiosce, by na stałe zapisać się w historii zegarmistrzostwa. Ale Audemars Piguet pozostaje wierne tradycji, a jej zegarki nadal powstają w Le Brassus rękami doświadczonych, wieloletnich pracowników. Szwajcarska manufaktura jest zresztą najstarszą prywatną marką produkującą luksusowe zegarki, która nigdy nie opuściła rąk założycielskich rodzin.
Dziś w głównym warsztacie Audemars Piguet znajdziemy 300 stanowisk, a wiele prac nadal wykonuje się ręcznie, z użyciem tradycyjnych narzędzi. I to w czasach, kiedy nawet producenci wyjątkowo luksusowych czasomierzy coraz chętniej zaprzęgają do pracy roboty. W Le Brassus pracownicy sami selekcjonują i umieszczają rubiny we wnętrzach mechanizmów, montują wskazówki, nawiercają otwory czy zamykają koperty.
Dużą uwagę przykłada się do kontroli jakości – nawet najmniejsze zarysowania lub zanieczyszczenia wewnątrz czy na zewnątrz zegarka są nie do przyjęcia.
CZYTAJ TAKŻE: Piramida Prestiżu Zegarków
Dowodem obsesyjnego i niezmiennego przywiązania marki do jakości jest też organizacja Fondation de la Haute Horlogerie, którą Audemars Piguet utworzyło razem z Grupą Richemont (należą do niej m.in. Vacheron Constantin i Jaeger-LeCoultre) i manufakturą Girard Perregaux. Nazwa fundacji nie jest przypadkowa, po francusku oznacza bowiem„wysokie zegarmistrzostwo”. A zadaniem organizacji jest właśnie promowanie zegarmistrzostwa najwyższej próby.
Mała ojczyzna – Le Brassus
Budynek, w którym rodzą się jedne z najlepszych zegarków na świecie z zewnątrz wygląda raczej niepozornie i został zaprojektowany tak, by nie wyróżniał się zanadto na tle alpejskiej architektury. Ale siedzibę Audemars Piguet w Le Brassus zbudowano zgodnie z innowacyjnym duchem, typowym dla manufaktury. Budynek wykończono farbami bazującymi na wodzie, w środku wykorzystano certyfikowane drewno, zastosowane w nim rozwiązania mają minimalizować straty energii. W efekcie warsztat Audemarsa był pierwszym szwajcarskim budynkiem przemysłowym, który otrzymał certyfikat ekologiczny Minergie-Eco.
Jednak zegarki Audemars Piguet powstają nie tylko tutaj. Do marki należy też manufaktura Renaud & Papi w Le Locle, zlokalizowanym około 80 kilometrów od Le Brassus. Warsztat specjalizuje się w rozwijaniu wyjątkowo skomplikowanych mechanizmów. A nad kopertami do zegarków pracuje warsztat Centror w Meyrin, miejscowości leżącej również niedaleko, bo na obrzeżach Genewy. Rocznie Audemars Piguet produkuje około 40 tys. zegarków, co – biorąc pod uwagę ogromną sławę manufaktury – nie jest dużą liczbą. Biorąc pod uwagę fakt, w jaki sposób robione są zegarki AP – już tak. Sprawdźcie oficjalny kanał marki na Youtube. Na wielu filmikach marka pokazuje w jaki sposób tworzone są jej „dzieła sztuki”. Dla porównania zakłady Rolexa opuszcza od 800 tys. do około miliona czasomierzy w jednym roku.
Fot. audemarspiguet.com
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Unique to this blend is 20-HYDROXYECDYSTERONE, a naturally occurring plant steroid
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sixty four The proposed arrangement was that Proquivemex would select from
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However, any athlete can use the entrance squat throughout dynamic effort decrease.
When wrist flexibility limits the athlete’s capacity to execute a front
rack carry, they will go for the cross-arm carry. This
signifies that as an alternative of carrying the
barbell on the fingertips and shoulders with the wrists in full extension, athletes carry the barbell on the pecs and shoulders with the arms and upper torso locking their place.
The front rack position-style carry is how an athlete would carry the barbell when executing a clear and jerk, so this selection is
often utilized by these targeted on Olympic-style weightlifting.
Whereas this grip is a safe approach to carry the barbell throughout
a front squat, the extent of wrist flexibility an athlete has will dictate whether or not
they can hold the barbell within the front rack place. We can improve an athlete’s posture and technical execution, and we may also
be biased in the course of the anterior chain and goal the quads and hip flexors
more than another train variation. This training could have a direct carryover to the competition squat
and can provide coaching adaptations that lead
to improved sports activities efficiency.
It protects your backbone by preserving every thing secure and prevents
you from swinging the weight. Keep In Mind, it’s about working your shoulders well, not
just lifting the bar to the very best point possible.
Nonetheless, this specific equivalency has a limit,
as too much resistance utilized during the weighted dip will usually end in elbow
and shoulder accidents because of the position they
are placed in in the course of the train. If you have an interest in further
programming and additional info regarding how we prepare the bench press at Westside
Barbell, we encourage you to utilize our Conjugate Club service.
In this text, I share how one can unlock your
push-up strength in just 5 minutes so that you reap most triceps positive aspects from the train. But we can further increase biceps activation (slightly, in accordance
with an EMG research by Bret Contreras) by going with an underhand grip
— essentially turning the movement into
a chin-up.
Most people find it snug to grip the bar somewhere round shoulder-width apart, or barely wider.
(MAINTAIN CONTROL AND RIGIDNESS WITH THE BAR. DO NOT JUST LET IT SIT
ON YOUR CHEST) for 1-3 seconds (Number of seconds based mostly on training program, periodization, and athlete readiness).
His specialty helps folks construct muscle to improve their power and general health,
with shoppers including faculty, professional, and Olympic athletes.
Nevertheless, so as to get the position of the barbell over your
torso, verses your chest, you need to tuck your elbows in so it
looks like they’re brushing up against your sides as you
progress the burden up and down. A full extension is key to maximizing triceps
energy and ensuring you’re participating the muscles
through their full range. By retracting and squeezing
your shoulder blades collectively on the flat bench, you not only shield your shoulders but
in addition create a more steady base to lift heavier weights
safely. Here are the most typical Bench Press mistakes seen on this bench variation and how
to avoid them to ensure your bench press efficiency is
each efficient and protected.
Using dumbbells as a substitute for the barbell presents several benefits.
Dumbbells enable for a higher vary of movement and better isolation of the biceps.
To modify the Barbell Seated Close-grip Focus Curl for various health ranges,
consider incorporating variations that concentrate on completely different muscle teams while sustaining proper kind and approach.
Patrick Dale, PT, ex-Marine, is a Training Editor with 30
years of expertise in Private Training and Power &
Conditioning. A former British Royal Marine, gym
proprietor, and health skills assessor, he’s devoted to delivering informative, dependable content
material. In addition, Patrick is an skilled author who has authored three
health and train books, dozens of e-books,
thousands of articles, and several other health movies.
He’s not simply an armchair fitness skilled; Patrick practices what he preaches!
Years in the past, the spark of my life’s passion ignited
in my thoughts the moment I stepped into the native fitness center for the primary time.
My journey of growth led me to achieve more specialised qualifications,
corresponding to being a certified private trainer with a concentrate on sports
dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics.
Theoretical data paired seamlessly with practical experience, reinforcing
my perception that the transformation of individuals beneath
my steering was additionally a mirrored image of my
personal progress. Each day, I try to push the boundaries and discover new realms.
Shut grip barbell curls take some of the in style arm workouts ever
created and switch it right into a extremely efficient outer
bicep builder. Whereas you can’t completely isolate the heads of the biceps, using a slender grip will still shift the emphasis
onto the lengthy head and ensure that it does most of the lifting.
It permits you to carry heavier than most workout routines, making it a must
have for dimension and strength. This variation targets the long head of the biceps, including total thickness
to your arms. Keep your elbows at your sides, avoid excessive swinging, and management the reducing for
optimum pressure. Lastly, the shut grip bench press may not be as suitable for those
with a restricted range of movement in the shoulders.
The shut grip place requires the shoulders to be internally rotated, which may be uncomfortable and even painful for some
people.
They embody the standard close-grip barbell bench press, the close-grip dumbbell bench press, and the
close-grip flooring press. If you need to work different muscle fibers within the chest, attempt incline and decline shut
grip barbell presses. If you’re not feeling the close-grip bench press with a barbell, then you presumably can go for dumbbells
and get some triceps-focused advantages using them by tweaking how you’re urgent.
This bench press grip is the traditional version and the one most carried out in gyms
all over the world. You May have your arms at shoulder-width, or just a little wider.
Powerlifters use it during competitions and
the relaxation of us use it to build and strengthen the chest.
This variation works all three of the chest region equally (upper, middle,
and lower). The grip works more chest than anterior deltoid and triceps which makes it your go-to for more
total chest measurement and strength.
In this weblog, we’ll break down the barbell upright row and show you tips on how
to grasp it safely for maximum features. Bear In Mind to
prioritize security by using appropriate weights, sustaining appropriate form, and utilizing a spotter when essential.
Whether you’re a beginner or a complicated athlete, this exercise may be tailored to satisfy your fitness goals.
As talked about earlier, getting an excellent stretch on the bottom vary can actually boost
your gains. So, do not play cheat — be certain to perform each train in a controlled method and obtain a full range of
motion. The bright side is that utilizing dumbbells might put
your triceps in a extra stretched place on the backside, potentially providing you
with extra positive aspects over time. Research suggests this ought
to be sufficient to maximise triceps activation while minimizing elbow and wrist discomfort.
Many trainers advocate that you just keep away from the narrow grip upright row.
They have come underneath scrutiny because they will harm your shoulders.
The slim grip upright barbell rows place emphasis extra on the
higher entice and a little less on the lateral delt and rear
delt. You may need heard that a shoulder-width grip is the standard method to do upright rows.
And while that works for some of us, our shoulder joints have distinctive constructions.
Lifting hips off the bench in the course of the close-grip bench press may be
an indicator the burden is too heavy. Reduce the load as wanted
and take note of good physique mechanics. If you’re new
to weight lifting and this exercise, using a spotter
or smith machine is recommended for safety. As Soon As you are comfortable with the close-grip bench press and a spotter
is unavailable, remain conservative with the burden hundreds continuing to work
on good type and approach. The close-grip bench press
is a nice way to add variety to your upper-body exercise, and there are frequent mistakes
to keep away from.
That means that when we’re doing a compound pushing motion,
we can’t fully interact the longer heads of our triceps.
So, if you’re seeking to take your higher again to the following
degree, the barbell shrug is a must-add to your workout
routine. Learn on to study extra about this mass-building train, its advantages, and the
muscle tissue labored.
In order to construct all three heads of your triceps, you should probably add a triceps extension train.
Some folks will advocate gripping the barbell even narrower than shoulder width, to the point where we can’t bring the barbell all the means in which down to our torsos anymore.
That is usually a good lift for emphasizing the triceps, however it’s not what we’re speaking about here.
We’re speaking a couple of bench press variation that’s accomplished with a detailed grip, not a sort of triceps extension. Setting your bench to
a 15 to 20-degree decline is a good way to spice up decrease pec muscle activation. Most weight
lifters discover it easier to carry out decline presses as they
feel stronger when in this place.
In a daily flat bench press, your grip can be slightly wider than shoulder width.
The bicep anatomy has two primary jobs; flex
the elbow and supinate the forearm. If you’ll find an train that
trains both of those capabilities concurrently, then you’ve hit the muscle-building jackpot.
To guarantee we are correctly braced, we want to take a deep breath to expand the diaphragm and create as
a lot intraabdominal strain as possible.
Seat upright and let the barbell chill out on your thighs
for a quantity of seconds earlier than lifting. The tall-kneeling curl isn’t all about the
biceps—it’s a full-body transfer that requires you to
engage your core and glutes whereas curling. This variation maximizes biceps involvement by eliminating lower-body help while coaching core stability and hip mobility.
With no method to cheat the load up, this curl keeps your biceps underneath tension, ensuring better approach that leads to greater, stronger arms.
Squeeze your glutes and core, maintain your backbone impartial, and focus
on strict curls with out leaning again. But don’t stop at the usual
underhand curl—your arms will swell with satisfaction when you vary grip position, range of
movement, and execution style.
In contrast, an in depth grip barbell curl involves putting the arms closer collectively, usually less than shoulder-width, which locations extra emphasis on the outer head
of the biceps and the forearms. Both the broad grip and the
close grip barbell curl are exercises that focus on the biceps but with a special focus.
Besides the apparent benefit of thicker-looking biceps, wide-grip barbell curls significantly improve common upper-body power.
This makes it a superb train choice to coach for different weightlifting workout routines.
The wide-grip barbell curl is a good addition to
any weightlifting routine, offering a variety of benefits,
including improved arm definition and grip power. Of course,
to get the most effective pump attainable, you’ll wish
to train nearer to failure and use excessive reps to increase the amount of
lactic acid in your biceps. This is sensible contemplating that you’ll have to raise
barely lighter on shut grip barbell curls anyway.
Carried Out on an incline bench, this variation holds your torso in place, decreasing momentum and making certain fixed pressure on the biceps through a higher range of motion than many curl variations.
By concentrating on both the long and brief heads of the biceps, Spider curls assist
create thicker, extra defined arms. Hold your chest in opposition to the
bench, use a full ROM, and concentrate on controlled reps.
The secret is to concentrate on both compound movements that allow heavy
loading (e.g., close-grip bench press and dips) and isolation exercises
that specifically target each head (e.g., skullcrushers and cable
pushdowns). When performing a narrow chest press, start with 75-80% of the load you employ when performing a wide-grip press.
If it’s straightforward, add extra weight; if you find the exercise difficult, take off some weight.
The shut grip dumbbell press is a superb exercise for weight lifters who
find traditional barbell and dumbbell bench presses uncomfortable to perform.
To enhance grip power and target specific muscles, it’s essential to know how many units and repetitions to
carry out during a barbell seated close-grip focus curl exercise.
By following the beneficial guidelines, you presumably can optimize your coaching.
The benefits of a close grip bench press do not imply that the closer you
go, the more the benefits improve. This is more harmful on your shoulders because it increases the stress
in your shoulder joint. Everything will feel like it’s
crowding right into a small area, and your physique likely won’t be able to handle it for
lengthy. So, such as you’d do incline or decline bench,
you ought to use the reverse grip in a similar method.
The close-grip bench press is a variant of the bench press where
you transfer extra of the work to the triceps, and away from the chest and front deltoid.
This signifies that most people should use much less weight
within the close-grip bench press than in the common bench
press. Two, the bar won’t contact your chest at the
bottom of the rep. As An Alternative, you’ll decrease the bar until your triceps frivolously contact the floor.
Hold in mind though, that this is dealing with collegiate
soccer gamers. I would recommend adjusting the weight
commonplace for straps primarily based in your situation. Add
it as a primary movement on arm or chest-focused training days, or use it as an accessory
raise to enhance other urgent exercises.
Observe these steps to execute the close grip bench press with confidence and effectivity.
The third and final train of the barbell tricep exercise is the overhead triceps extension. It’s simply one
of the best triceps exercises and hits all three heads of the triceps, the lengthy head specifically.
One Other variation is the seated dumbbell focus curl, where
you sit on a bench and curl one dumbbell at a time, focusing on squeezing the
bicep at the top of the motion. This variation helps isolate the biceps and improves strength and definition. In reality, ask a handful of lifters what certainly one of their health
club goals is, and we assure „build bigger biceps” is at the top of the
list. And while we’ll be the first to admit that biceps can make your favorite t-shirt look infinitely better, there’s another arm muscle just as essential, if no more, for making your higher arms look jacked.
So, when you don’t like them, you don’t should do them should you don’t wish to.
So long as you include a couple of totally different rowing
workout routines in your back workout, you need to get the outcomes you
want. Whereas there may be nothing mistaken with this, it does put your arms in a less biomechanically efficient place,
which means your biceps may fail earlier.
Our final suggestion for the train is to lower the bar
to your higher abdomen. Doing so is useful for keeping your wrists and elbows aligned
whereas also lowering the risk of elbow flare. If you want to improve the emphasis in your
triceps, strive tucking your elbows into your sides all
through the entire motion. The right grip for a close-grip bench press depends
on your body’s anatomy and adaptability. By doing this, we’ll have the triceps more heavily concerned
during the press. You may even attempt turning your hands
utterly impartial to see if that provides you extra triceps.
Doing it will replicate what it’s like to
press with a football bar.
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Workout with a coach, monitor metrics, and connect with other customers.
Start with deadlifts because they don’t require as much
mobility as squats and yet nonetheless provide remarkable benefits to unleash your fitness quick.
If you thrive on challenging exercises, powerbuilding ought to attraction to you.
Individuals have been utilizing the 5 x 5 system to get robust and construct muscle for as
long as we’ve been lifting weights. Instead, they want
to look AND really feel sturdy, and that’s what powerbuilding routines are designed to ship.
The function of this coaching approach is to extend muscle power and size at the identical time.
So by doing 3 full-body exercises per week, we’ve a great mixture of stimulation and recovery, and we’re able to maintain all of our muscles growing at
full velocity all week long. „Volume programs” tend
to have higher volume & frequency paired with decrease intensity and are greatest for off season coaching or as the beginning of
a meet preparation. Full body workouts are some of the effective coaching instruments for anybody thinking about getting stronger, gaining muscle,
or shedding weight. It’s important to acknowledge that the difference phase
of coaching can take weeks to occur. Stick together with
your program for several weeks earlier than making any judgments about its effectiveness.
The hypertrophy part in powerlifting is designed to increase muscle
size. More muscular measurement typically interprets to the potential for more strength.
During this section, lifters focus on greater repetition ranges (8-12 reps) and average weights.
The major objective is to stimulate muscle growth and construct
a solid foundation. Hypertrophy is stimulated from the multitude of reps performed that
causes the lifters to be exhausted and in return, creates a long-term anabolic response for progress.
If you normally get bored following a straight bodybuilding or
strength coaching program, you’ll love the range in powerbuilding workouts.
This article lifts the lid on the powerbuilding workout and shares one of the best powerbuilding
program break up for intermediate to advanced
weightlifters.
Throughout any of those phases of training, exercise splits
are employed to construction exercises successfully and
optimize strength growth. For custom programming, whether building your personal
program or in search of a coach to information you, it’s
a meticulous process of various components. Expertise degree, coaching goals,
and time commitment are key components in shaping the path to
progress. If you’re a veteran lifter who has on an everyday basis in the world to train,
this implies this system can be thorough, enhanced,
and prolonged to target all of your wants. This is
huge as every little bit of effort helps these veteran lifters grow their power.
Nevertheless, if you are a brand new lifter and do not understand the basics of powerlifting, you would possibly wish to
begin off with easier workouts and never shoot for the stars too soon.
It Is important to find out how frequently a particular motion or muscle group needs
to be trained to maximize progress and restoration.
Our fastidiously curated list options applications that cater to a wide range of preferences and
fitness levels. From comprehensive residence health
club exercise plans to specialised strength coaching and
useful health routines, we’ve got you coated. This is a set of nine four week coaching blocks published by
Your Strongest Yr. Right Here are some of the greatest exercise plans for building robust,
lean muscle. These routines concentrate on high quantity, which stimulates muscular hypertrophy in the
athlete. Coupled with proper nutrition and recovery, these applications will
assist the athlete develop bigger, stronger muscular tissues.
The BarBend 10-week powerbuilding program was designed with the expertise of BarBend’s Fitness Editor Jake Boly MS
CSCS, and is a program that was created in partnership with Gravitus cell app.
Search the Carry Vault Program Library to search out the precise program
you are on the lookout for based on many standards (e.g.
experience stage, days per week, and far more).
Let’s go over some incessantly asked questions about powerbuilding
applications, simply in case you might have some unanswered questions…
Extra volume is perhaps crucial factor in selling hypertrophy.
This is why you’ll discover bodybuilders generally using weights of 75-80% of
1RM with a rep vary of 8-12 and sets of 3-4, although this could range.
Bodybuilders also make use of coaching methods similar
to drop sets, compound units, pressured reps and training to failure.
Quick for Power Hypertrophy Higher Lower, PHUL
blends energy and measurement building rules for the athlete looking to get stronger and larger.
The PHUL program follows many of the ideas of powerbuilding programming, but is also thought of a bodybuilding program.
NSuns 5/3/1 is a linear development powerlifting program that was inspired by Jim Wendler’s 5/3/1 power program.
It progresses on a weekly basis, making it properly fitted
to late stage novice and early intermediate lifters.
These who stick with it have a tendency to search out nice outcomes from the extra work
capability. We ensured that every program, be it a high-intensity garage power workout or a gentler house exercise plan, supplied safe, well-guided workouts suitable for a variety of fitness ranges.
Lower the bar slowly till the bar touches your chest hold your elbows at forty five diploma angle, pause right here earlier
than explosively urgent back up. The downloaded spreadsheet
is easily accessible and printable, permitting lifters to seek the
guidance of the excellent schedule on the fly. If you’re
looking for a straightforward, no-frills power program that lets you simply put
your head down and get to work, then this is something I
assume you’ll like. That mentioned, I’d really feel pretty confident with any of Waterbury’s routines,
and pretty much any of Thib’s.
The research in the Journal of PubMed supported this
mindful method to exercise. Although the interface may present minor challenges, the general expertise is highly satisfying, meriting a 4-star rating.
I examined the premium service for 21 days, priced
at round $200 per thirty days, which guarantees and delivers a synergetic teaching experience encompassing both
health and dietary customization. Caliber Energy Training App distills
the essence of scientific health into accessible digital coaching.
As a seasoned evaluator of online fitness platforms, I recognize its distinct edge in promoting core fitness tenets—progressive overload, balanced
nutrition, and the worth of recovery. Its particular
person and group training choices, calibrated by certified coaches, adapt dynamically to each user’s progress.
Trust in Nike Training Membership for a complete and cost-effective fitness journey.
Lastly, relaxation – pause reps are pretty related in precept to cluster units.
The thought is to push the muscle tissue to the max, this time by finishing
as many reps as potential (without reaching absolute muscular failure),
resting for 20 seconds and resuming exercise as soon as once
more. Supersets includes performing two exercises again to back, with no relaxation in between. Including supersets is an efficient
way to dramatically increase total training volume which may
have a constructive influence on muscle hypertrophy (4). It is important to
note that the program has been designed for intermediate to superior lifters – remember, it was initially designed
for athletes. The program uses advanced training strategies,
corresponding to cluster units and supersets, and therefore, this program is
most likely not suitable for people who are new to lifting or have restricted experience within the
gym. In the well being and health trade, the time period „powerbuilding” has developed a quantity of totally different definitions.
An upper/lower workout split can be used whether or not you’re a beginner, intermediate,
or superior trainee. If you’ve no much less than 3-4 days per week to coach, you can effectively hit every main muscle group twice per week,
which is often thought of to be the optimum coaching frequency
for muscle progress. With correctly periodized powerbuilding programming and scientifically based mostly manipulation of load, depth,
frequency, and volume, we can break via these plateaus.
Our program is designed to maintain long-term progress, guaranteeing that you just proceed to see enhancements in both energy and muscle mass.
It will finish in the peaking stage to retain energy whereas eliminating any fatigue.
As the coaching follows block periodization, training intensities and quantity differ every week.
The 1RM share strategy allows lifters to choose the proper
weights for coaching to maintain a verify on their progress and stop fatigue.
One of the most typical methods for evaluating coaching intensity is the 1RM percentage.
Your 1-Repetition Most is mainly probably the most quantity of weight you can raise in a single repetition.
Thus, it’s important for lifters to keep monitor of their depth ranges whereas coaching for a competition. Boring However Massive (BBB) is a variation of Jim Wendler’s 5/3/1 template that focuses
on excessive volume accent work to induce hypertrophy after the primary „5/3/1” work is completed.
If you have been critically power training for less than two years,
there is a excessive probability you fall into the novice class.
But even if you aren’t prepping for an upcoming meet, it is the finest way to train. By cycling different training variables over a set time period, it frequently forces your body to
adapt (adaptive resistance). Any profitable powerlifting routine understands the
idea of adaptive resistance and progressive overload.
It Is a perfect blend, permitting you to carry heavy and construct
muscle for a physique that performs as properly
as it appears. GreySkull LP (GSLP) is a powerbuilding program designed to assist novices get larger and
stronger. It’s one of the extra popular programs in the energy coaching neighborhood, and it’s typically really helpful to people
who find themselves thinking about building muscle.
For new lifters, you may need to have the next frequency
of squat, bench, and deadlift workout routines in the
program simply to grasp the motion. If you are a veteran lifter, you might need a decrease frequency of the
standard squat, bench and deadlift actions and focus more on variation lifts that can enhance your squat, bench and deadlift.
Powerlifting is a competitive strength sport that centers on three core lifts
– the squat, bench press, and deadlift. The aim of
any powerlifter is to lift as much weight as possible in each of these three exercises.
The first time you do it, you’ll do the bench press and
squat. Heavy, Light, Medium (HLM) programs are a simple and efficient
way to manage strength training. Each training session consists of either a heavy, medium,
or mild load for a given raise. The HLM training style
is extremely flexible and can be used to accommodate many coaching
goals. To optimize the effectiveness of your powerlifting program, common assessments are essential.
You can alternate the rep ranges and try to make energy gains at multiple levels.
Going with weight that you could push for reps can nonetheless assist
you to get stronger similar to weights you utilize for
low reps. What you’ll discover with the mass monsters of skilled bodybuilding is
that the majority of them built their dense muscle mass from powerlifting of their
early days. This allowed them to construct extra
size later by having the flexibility to raise heavier weights with extra reps and volume.
It permits for this as you’ll be hitting multiple muscle teams on all your coaching
days. So though this program has a basis in powerlifting, there’s some typical bodybuilding coaching tacked on. As
a outcome, this program is best for constructing muscle than many
other beginner strength coaching applications, corresponding to Beginning Strength
and StrongLifts 5×5. Atlas Rising is an advanced 7 week powerlifting program with
3 training days per week. It is shaped from a mix of the Russian Squat Routine for squats, MagOrt for deadlifts, and
Hepburn Method A for bench press and overhead press.
Plus, the added muscle definition won’t hurt if you’re showing off at the fitness center or on the seaside.
Let’s break down the key principles that make powerbuilding stand out.
At the guts of any efficient powerbuilding routine is the right mix of heavy lifting
and muscle constructing. It’s about pushing serious weights
whereas sculpting a physique that turns heads.
For your accessory supersets—targeting your chest, back,
shoulders, biceps, triceps and legs—take minimal rest between actions, but rest for 2 minutes between supersets.
Geared Up with cutting-edge facilities, our personal coaching in Richmond BC
provides every little thing you want for achievement.
After his PHAT program became one of the well-liked powerbuilding applications out
there for it’s extreme effectiveness, Layne Norton developed his PH3 program for superior lifters.
The program will run for 8 weeks in total however is split into
two distinct phases. Both phases run for a complete of 4 weeks and each have a selected focus.
Once the foundations have been laid via phase 1, the focus shifts to true powerbuilding
workouts in part 2.
You must also include a variety of accessory lifts throughout your powerbuilding training program.
There isn’t a set format for powerbuilding programming,
other than the need for the big compound lifts at low rep vary and accessory or different
compound lifts at mid rep range. It’s an integral a part
of a exercise session to get the blood flowing and the
joints loosened up. This holds notably true for powerbuilding applications where you
will be lifting some heavy weights. Another main difference is that bodybuilders
carry out all kinds of workouts in distinction to powerlifters who only persist
with a handful. To sculpt their muscle tissue correctly bodybuilders will perform many isolation workouts (single joint exercises) at a variety of angles.
References:
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Posiadam zegarek Audemars Piquet, Rare Oak Jumbo, 18kYellow Gold z małymi diamentami w miejscach godzin. Ile może być wart?
Proszę podać numer referencyjny.
Posiadam zegarek Audemars Piquet, Rare Oak Jumbo, 18k Yellow Gold z małymi diamencikami w miejscach godzin
Ile może być wart?
Jakub powiedz gdzie można zamówić w Polsce te zegarek tylko online?
Czy można u jakiegoś zegarmistrza?
Posiadam zegarek LOUIS AUDEMARS GENEVE nr 142 392 14K i dokładnie cały czas odmierza czas. Jaka może być obecna jego wartość?
Piękne zegarki, cena zaporowa no ale cóż wyjątkowy produkt musi być drogi.
Marta C niekoniecznie według mnie nie jest wart swojej ceny
Wspólnik z mojej firmy ma taki i marudzi
Ja w zegarkach nie chodzę jeśli już to tylko Apple Smartwatch
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AP to klasa sama w sobie i niezwykle gratuluję Ci spełnienia marzenia i zakupienia tego zegarka. Wielka rzecz. Brawo!
Dziękuję pięknie.
Jakubie,
ten tekst jest naprawdę świetny! Oby więcej takich. Czyta się jak dobrą książkę.
Pozdrawiam
M
Dziękuję! Postaram się pisać więcej takich tekstów 😉
Gdyby nie jego cena to już dawno zagościłby na mojej ręce.
Trzymam kciuki 🙂
555
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