The ONE linear lat pulldown machine is an excellent counterpart to the completely free pulley machines or chin-ups. Avoid extreme grips positions (super-narrow or super-wide). Thanks! Progression rules: We will do 5 sets of 5 reps and then one eccentric set. (Skip to the 1’13 mark.) When starting out on that, should I use a band the whole way through both sets so I can stick to 2×8 (7-8 RPE), or should I start with bodyweight and then use bands to complete the set, or should I do the 5×5 progression example above? – Be fancy when you need to be fancy to progress, never before. Personally, this isn’t something I’d recommend to clients or do myself. I can do say, 1st set 10 reps, 2nd set 9 reps, 3rd 8 or 7 reps and so on, but I still can’t do 15 reps on my first set. Apologies if this question has already been askedâcomments stopped loading at #49. But if it’s your sole focus, you could do it more often as long as you recover. The finish position is where your elbows touch your body. You may be able to find more information about this and similar content at piano.io, Try Gal Gadot's 'Wonder Woman 1984' Leg Workout, The 25 Best Butt Exercises For A Super-Toned Tush, Meet Hip Thrusts, Your New FavoriteLower-Body Move, How To Use RPE To Gauge How Hard You're Exercising. 1. 2. noun The act of pulling oneself upward while holding onto a bar, as at a gym. chin up interj interjection: Exclamation--for example, "Oh no!" Total muscle activation is similar for both chin-ups and pull-ups, when performed properly, which means a full range of motion (discussed and shown below). chin-ups, chinups npl plural noun: Noun always used in plural form--for example, "jeans," "scissors." Article by Dejan Readytoworkout. Loop the a band over the top of the bar, pull the band down, and then stand in it with one or two feet. Sorry for being crude in first part… Got my answer from earlier questions though. eccentric) phase of an exercise than in the lifting portion. But if what you’re doing is currently working, keep doing it. Come on, the project was not a total failureâchin up! 1 Satz (Mindestbestellung) 3 YRS (2) 91.8%. Full-range, smooth-rep chin-ups will develop your lats far better than partial-rep, shitty pull-ups. The inaugural charity golf event helped fund â¦ Hi, Patrick here from Holland. Chin up is a phrase said to someone who has a desperately bad stroke of luck. The purpose of using rep ranges (8-10 for example) instead of just a fixed rep target (10 for example) is to help bridge the difficulty gap when weights are increased. It’s said that push-pull strength balance is about right when your Bench 1RM and Chin-up 1RM are around the same level. Vary your grip style to keep the joints healthy. My question is. Hit 5 BW pull ups today, will keep going of course! Hello, For the folks using the 5×5 BW/band assist program, how much rest are you factoring between sessions? Can you tell me something about pull ups neutral grip please. Ignore this bad session and carry on as normal next time. meaning: 1. something you say to someone in a difficult situation in order to encourage them to be brave andâ¦. Aim to get 10 reps for 4 sets with be hopefully. 10,08 $-12,08 $ / Satz . Set 1 you got 8 reps – the top of the rep range target. – Use a light band next time.Set 3 you were at the bottom of the rep target range. Congratulations, you can now do at least 27 bodyweight chin-ups, when previously you could only do 14 before needing assistance. This has been my full-time profession for the past 9 years. Women's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The reason? Can I start adding weight? Hi Andy Since I saw this article I have progressed to 8,8,8,6 with bw using the body weight only progression. Do this for a maximum of 30 seconds or 5 reps, whichever is less. Also, I can do 10 bw pull ups in my first set, 7 in 2nd, and 5 in 3rd. Thanks Aazib. I haven’t ever worked with someone who only did chin-ups, the exercise was always part of a full-body program. The best way to is to use resistance bands. Cheers! In this example, imagine you can currently perform no full-range chin-ups, but you can get half a rep. That is about to change. The minimum increase to weight that we can make without micro plates is 2.5kg (~5lbs), which for the experienced trainee is a large jump. I have been looking for a way to progress chin-ups for a beginner…I can currently do 2-3 chi-ups but it is hard to find program that target someone at my level. Realistic though? asked in May for advice on progressing with chin ups from obese to shreds. Ideally, youâll have a pull-up bar that youâll have regular access to â either at your local gym or something you can use at home. That's one rep. People are generally much stronger in the lowering (a.k.a. Don't think of this as a stand-in for the assisted-pullup machine you see at the gym. A Guide to Good Chin-up and Pull-up Technique, How to Make Chin-ups Easier and Harder by Adding Load or Removing it, How to Progress With Chin-ups Based On Your Strength Level, useful when you travel or wish to train at home when you don’t have access to a gym, The Muscle and Strength Pyramid: Nutrition and Training books. For a pull-up, the bar is grasped using a shoulder-width grip. When you havenât learned how to perform the exercises, your ability to reproduce the same movement is limited. A weighted vest will work equally well, but few gyms have them and they are impractical to carry around. The rep targets are 6-8 reps, 8-10 reps, and 10-12 reps for the three sets respectively. Just 27,5. Started at 238, now I’m at 194. But I have a workaround for that which I’ll come to in the progression example below. For chin-ups (palms facing you), try one hand space inside of a shoulder-width grip. Whysoever.. Just wanted to share my experience on progression from obese to shreds. Großhandel Gym Startseite Übung Fitness Ausrüstung multifunktionale Pull Up Bar Chin Up Bar Home Gym Fitness tür turnhalle bar Yiwu Danlifang Trading Co., Ltd. US $5.49-6.49 / Stück Keep up the great work. Are you in? The first set will start with as many bodyweight reps as we can, we’ll then use a band to assist to finish the set. Once your arms are fully extended, let go of the bar and step back onto the box. Glad to read you’re finding them useful. So ist es üblich, dass ein Sportler 10 Chin Ups schafft, jedoch nur zu 6 Pull Ups in der Lage ist. Typically this will be twice per week. This means that when lifting heavy loads, you will more likely place stress in the wrong places, and not only will you miss out on the training effects that you are after, you will also risk injury. Thanks for this. I seem to been stuck here. Thank you in advance. Do no more than the number of reps required for each of the five sets, even if you can do more. The ideal grip for a pull-up is slightly wider than shoulder-width. Thanks. Do one final set of eccentric chin-ups to train the top of the action. (This is a progression example helping to show and explain how one might apply these rules.). Pull-ups are where the palms face away from you. The Ultimate Chin-up Workout â A Full Guide To Progression. If you have a thick link chain then you don’t even need to have a belt. However, as most people can’t perform pull-ups for reps with anything approaching a proper range of motion, they’ll get a better training stimulus from chin-ups. Home Gym Garage Diy Home Gym Best Home Gym Homemade Pull Up Bar Diy Pull Up Bar Pull Bar Gymnastics Equipment Home Gym Equipment No Equipment Workout. Exercise Five: Pull Ups â Shoulder. Here is an article on the principles of programming if that interests you. You could do that, yes. Ditch the lat-pulldown and assisted-pullup machines. To many women, a chinup (the underhand-grip cousin of the pullup) seems like the Mount Everest of strength training: impossible to even attempt. A chin-up with palms facing chest, using open grip. Thank you. Chin-ups are where the palms are facing you. Excellent. Can currently perform 3 full fledged chin ups now. The easiest way to add weight is by using a belt with a chain threaded through plates. Some readers asked me to help them, so I started coaching online. Use a band until you can perform 2×8 with just bodyweight. CHIN UP FUND was created in 2001 to build awareness and help fund research into the treatment of injured nerves. However, I still prefer the chin-up bar with bands because people tend to work a lot harder and progress quicker when faced with a bar. For $50 you can get a good set that will last you a lifetime and will be useful when you travel or wish to train at home when you don’t have access to a gym. That's it! (If you don’t have resistance bands and don’t wish to buy them, you can use the lat. See if you can get 10 reps next time.Set 3 three you hit the top of your target rep range. That's one rep. Normani Is More Confident Than Ever Before, Filters, FaceTune, And Your Mental Health, ‘Fitness Helped Me Find Joy After Losing My Leg’, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Now, while this is less of a concern with chin-ups and pull-ups, the same thing broad principle applies, so when you’re new, it’s best to stick with the one grip for a while rather than changing too often. But you can also use a tree branch, the monkey bars at the playground, or some rafters in your home, among other things. Do this if you can’t get more than 8 bodyweight reps for a single set. Suspended Pullup2 or 3 sets, 8 to 10 reps, WEEKS 4 TO 6 While this makes sense in theory, it doesnât pan out so well in the real world. Note, you can make these harder by looping the band around the knee rather than the foot. Pause, then slowly return to start. I’ve been progressing with my chin-ups and today, for the first time in my life, I got 5×5, all reps, no assistance….moving on to the RPT chin up progression now. I’ve been following the Stronglifts 5×5 program for a couple of months and I’d like to add pullups/chinups starting with resistance bands until I’m strong enough to do body weight reps only. How should I integrate this progression with the Novice Bodybuilding Program? Chin-ups vs. Pull-ups â Which Are Best? For example when I try this again in a couple of days I could set up like this to give myself the best chance of completing it: Session 2: 1xBW, 5 x medium band, 5 x medium, 5 x strong , 5 x strong, 5 x strong. (someday, hopefully)…is that too much? It's true that both the chinup and pullup are typically easier for men than for women, mostly due to differences in upper-body strength (men tend to have more of it) and body-fat distribution (women tend to carry more fat in their lower body, which can throw off the mechanics of the exercise). Have recently bought bands. I’d guess micro loading in this way would also make reaching failure less likely. Add the move to the beginning of your regularly scheduled workout: It's crucial to do it when your body is fresh and at its strongest. Congratulations. Let’s say we have three kinds of resistance bands available (light, medium, and strong) and a chain with some weight plates. Die Chin Ups stellen mehr den Bizeps in den Vordergrund, weshalb viele Athleten in dieser Übung stärker sind, als bei den Pull Ups. Chin-ups are where the palms are facing you. What makes me reallly strong, for wrestling and mma, when i must choose between pull ups and rows. Step two: Follow our easy guide. Iâm confused on how to incorporate it all (bands and negatives) in a weekly cohesive and progressive manner? Or even, why not include several grip variations inside a routine? Hi, I'm Andy. 1. Does it help or hinder progress (I understand that progress can mean strength, size, or endurance). 13. It doesnât really matter if the point is slightly up or slightly down but it does matter if it is pointing sideways as this is likely to result in flight errors. Chin ups are progressing well, but couldn’t obtain full 44 lbs. Rotate between grip variations every couple of months (under-hand, over-hand, neutral). Home fitness übung ausrüstung wand montiert pull up bar multifunktionale chin up bar . You progress by increasing the number of reps, or the total weight lifted. If one particular grip style feels uncomfortable, don’t do it. I really appreciate the love and support. If you have micro plates and can load in smaller increments (1/2 ~ 1/4) then the rep ranges become less important/redundant and you can just load linearly. Andy, thanks for the outstanding information on your site. In order to master a real chinup, you need to adjust to the challenging movement pattern. I am working on reducing the weight reduction aspect of that already. 23,50 $-43,50 $ / Satz . Music video by Copeland performing Chin Up (Official Music Video). Without leaning back, bend your elbows and pull your upper chest toward the handles (b). The four exercises detailed on the next page will help you practice and dial in proper technique (what I call "greasing the groove") as well as build upper-body vertical pulling strength that can't be replicated by many other exercises. But I have two preferred progression options in the grey boxes. This is a drill for the perfect run-up. (If you need to use bands from the start, that is fine too.). Excellent work. However, if you’re asking me whether that is the optimal way of going your progression, then I’d say no, you’ll likely get a better result sticking to lower rep range sets like I have above. The principles with chin-ups are the same as with any other exercise – you need to have the right difficulty level to get the right training effect. Repeat. Thanks. -Christian, Good job, Christian! I have heard everything from do chins every day to only do them every 4-5 days. Chin-ups work the biceps slightly harder, pull-ups work the lats slightly harder. Pull-Ups, Deadlifts & Bench Press All Variations of Bicep Curls and All Axel Bar Training Farmers Walks, Dumbbell Holds and other Strongman Exercises Size 1.75 in (4.45 cm) diameter 2.25 in (5.7 cm) diameter 2.75 in (7 cm) diameter Color Black/Orange Blue/Black Orange The SL author says to do 3×10 with bands until I can do 25 reps total and then switch to BW only and then eventually to weighted reps. What do you think of this 3×10 approach compared to say, a 5×5 kind of progression as you described in this great article, considering it’s to be viewed as “assistance exercise”. Put people on a graviton and they just tend to stay stuck there using it as a crutch. Eccentric chin-up set. Unlike that machine, which gives fixed support throughout the entire move (it essentially makes you lighter), the band "assists" you only at your weakest point (in this case, at the bottom with your arms extended). Step one: Remove "can't" from your vocab. But people get themselves into a pickle when they start worrying about the difference and miss the bigger picture. If you don’t have access to either of those, see the “Bodyweight Only Progression Example” at the end of this grey box.). There are many potential options for how to progress with chin-ups and pull-ups. I’ll be keeping a notebook of my performance, but I was wondering should I always be aiming to complete 5 full pull ups and adjust the set accordingly. Eccentric chin-up set. Kai, good to hear about your progress. Tabata vs. HIIT Workout: What's The Difference? Also within my two to three lifting sssions Iâm doing inverted bodyweight rows/chins. One question about grip rotation: you recommend “rotating between grip variations every couple of months” – why every couple of months instead of more frequently? Great article Andy… Looks like I have found my session spot in progression module. I set up all the bands at once, so when I couldn’t finish a set I went and finished on a band which offered more assistance. The Chin are one of the founding groups (Chin, Kachin, Shan and Bamar) of the Union of Burma. Learn more. I'm a blogger, author, and online coach. Hi Andy, congratulations for your articles, little to say they are a great inspiration for me. (So the first week is 1-2-1, and the second week is 2-1-2, and so on.) Progress to the medium band the next time and see if you can get 10 or more reps. Set 1 you got 9 reps. That’s more than your target. Yes. Really great guide. 60 Satisfying Lunches That Promote Weight Loss, These Weight Benches Will Level Up Home Workouts, ‘Why I Did 50 Crunches Every Day For A Month’, Tony Gentilcore, C.S.C.S., is the co-founder of Cressey Performance in Hudson, Massachusetts, and the author of the blog. "Wow!" Chin-ups are a great upper-back exercise. Chin Ups Man muss seinen ganzen Körper auf die Höhe des Riegels heben, von dem er so aufgehängt ist, dass sein Kinn bei dieser Anstrengung gerade die Bar berührt. This is a good machine and makes it easier to target incremental resistance changes. With all exercises, you want to ingrain the movements such that your body will naturally move in certain ways without you actively thinking about it. No change next time. ^ Once you can get 5 bodyweight chins the eccentric chin-up set is probably no longer necessary and can be dropped. chin up! I’d stick to three full body sessions spread over your week. Pause, then slowly lower yourself back to the starting position. (exercise with horizontal bar) (ì´ë) í±ê±¸ì´ Here’s a quick video I made showing how to use resistance bands. All you really need to get started with pull-up training is a place to do them. Sort of have paralysis by analysis right now, please help! Yes, aim for 5 reps each set and adjust the loading accordingly. Javelin Drills â Run Up Part 3 . Chinup Plan This seems like a good general rule of thumb to me. Time to move onto the RPT progression method and start adding weight. Also, I do pull-ups on mondays, after my deadlifts, and I do chin-ups on fridays after my squats, is that ok? The sweet spot for training frequency of the same muscle group seems to be 2â3 times per week. During the two phases of this plan, alternate between the sets of exercises listed at right, doing them a total of three times each week. Thanks Andy, but is it recommended to do a session daily, or you recommend a recovery time more than a day. â Most people stay the hell away from them and stick to the lat-pulldown machine instead. A phrase that encourages one to improve one's mood, especially when sad or discouraged. All of them involve adding weight to yourself. chin up 1. Questions welcomed in the comments as always. From there increase the total targeted number of reps again by 3. Band-Assisted Chinup2 to 4 sets, 5 to 8 reps. We have the training all planned out, which means we can measure the training load and stimulus, and adjust accordingly to get the response (progress) we’re after. ð. Do It: Fix a TRX suspension trainer around a bar and sit directly under it on the floor, legs extended straight in front of you; grab both handles, arms straight (a). Kaufen Sie China Tür Turnhalle Kinn direkt von China Fabriken bei Alibaba.com. If you are looking for blueprint that will show you how to make your own calisthenics equipment, then this is it. I do that to gain enough strength doing them to start adding weight, I don’t want to start adding weight if I can’t do the exercise properly since I feel that’d be counter productive. The same applies to the lat-pulldown machine (with an underhand grip) â it should work just as well in theory, but in practice, people don’t progress as well. Also what do you recommend to be ideal resting time between interval sessions and then between session themselves…. Since these are the only exercises I am doing, apart from legs and back. Thanks for this Andy, it’s a really comprehensive guide. definition: 1. something you say to someone in a difficult situation in order to encourage them to be brave andâ¦. The drawback with band-assisted chin-ups is that they give us the least help at the toughest part of the chin-up action â the very top position. It’s pretty much the same, Patrick. because I see that you suggest alternating exercises every two or three months. As for 2*8 vs 5*5, either will work fine, so I’d just do what is written in the program. Looking forward to add the remaining 14 lbs in til end of cut. We’ll take advantage of this psychology in our progression recommendations below. Helfen Sie globalen Kunden einfach Tür Turnhalle Kinn zu beziehen. As you pull your body toward the bar, the band's support lessens so you utilize more of your own strength. I do that for the chin-ups and pull-ups. Drop down to 7.5lbs next session. Test yourself at the next session. Increase the weight next time.Set 2 you got 10 reps. Plus, by dodging chinups, you're missing out on one of the best, most efficient upper-body moves on the planet. Pause, then lower yourself as slowly as possible, aiming for about five to 10 seconds (b). All vertical rectus muscles were symmetrically and bilaterally recessed/ tucked between 6 and 7 mm, the resulting cyclo deviation was reduced by an intervention on the superior oblique muscles (6 to 8 mm tucking in case of chin-down-/ recession in case of chin-up head posture). This also affected your second set. Pull-ups are where the palms face away from you. Thanks for a great post! Just use the lat pulldown machine, assisted machine, or bands to assist you as mentioned above. I find that a lot of people simply don't have the necessary GRIP strength to perform a full chin-up and building it up with a very specific drill like this helps tremendously. Twice a week as part of a training program is a good start point and what you’ll see in the sample training programs. Whenever I mention to my female clients that one of my goals is to help each of them do an unassisted chinup (and, I hope, more than one), many look at me as if I'm setting them up to fail. Learn more. Isometric Chinup2 or 3 sets, 5 to 20 seconds, 2. Get 12? I write guides to help people avoid the same path of frustration. Why trust us? Because Heavy Things Won't Lift Themselves. Rest 3 minutes between your sets. Progression rules: We’ll do three sets. For a chin-up, the palms of the hands are facing the person as they pull up their body using the chin-up bar.The chin-up focuses on the biceps muscles, rather than the latissimus dorsi muscle which is the focus of the pull-up. If your target total is 15 reps then that might be 5,4,2,2,1,1 for example the first session, then 5,5,3,2 the next session, then 7,5,3 the following. The total volume is similar (5×5=25 vs 3×10=30), so it won’t make much of a difference which you go with. The Chin speak a variety of related languages, share elements of cultures and traditions. Matthew, thank you. So the first step you're going to take is one that is very simple and straightforward...you're going to grab the bar and just HANG from it for as long as you can. Thank you very much. A phrase that encourages one to improve one's mood, especially when sad or discouraged. Their loss, don’t make it yours. Hold for as long as you can, starting with five seconds and working up to 15 to 20 seconds. Hi Maestro, thanks for the question. You’ll have slight differences, but if one is vastly stronger than the other, it might be a sign that you’re neglecting something. Don’t add band assistance throughout the set. Hello Andy, I do the GSLP program and workout two to three x per week. The chin-up, performed with a neutral or supinated grip, is the foundational mass-building exercise for biceps, lats, and all the supportive upper back musculature. When traveling, a fully waterproof daypack backpack can be filled with water and is a great option for those that want to train when they travel for extended periods. Aazib. Damit ist auch klar, dass bei Chin Ups in der Regel mehr Zusatzgewicht verwendet werden kann. The chin-up (also known as a chin or chinup) is a strength training exercise. Eccentric Chinup2 to 4 sets, 4 to 6 reps, 2. Chin-ups are a full body exercise that â¦ The phrase originated from when lanky blond people teased slighty retarded dark haired people for getting the answer to things wrong. Do It: Loop a resistance band around a chinup bar; place your knee in the loop and grab the bar with an underhand grip, arms completely straight (a). Keep a positive attitude. The "Yes, You Can!" The ideal grip for a chin-up is slightly narrower than shoulder-width. Gerakan chin up adalah gerakan yang terkenal sangat â¦ Try a set with just bodyweight for next time.Set 3 you got 10 reps. No change next time. As you do exercises such as bench dips, lat raises your upper body strength will improve. You got greedy and increased the weight too quickly. Hi Andy, I haven’t seen you talk about micro loading (did a quick search with google). When you need fanciness though, I got you covered here. This one may not seem like much (you don't even move, after all), but it's hardly a waste of time: Holding yourself above the bar keeps your muscles under constant tension, which helps build strength and has significant carry-over to exercise proficiency. Iâm really focusing on getting my first unassisted chin up. hi How many training sessions on the week to progress on the chins up? I should note that I am a 55 yr. old woman so not exactly your core audience! To make things worse, there's been a slew of media attention over the past year or so (including in The New York Times) listing reasons women can't do—as in, are not physically capable of doing—the classic, but slightly harder, pullup. They’re hard, which is why most gym bros avoid doing them, well, at least with anything approaching good form. I don’t know, Kevin. Hmm…I try to hit 60 reps total and I do as many sets as I need to accomplish that, the goal is to try to do the 60 reps in less sets each session, until I can do 3 sets of 20 reps with Body Weight. 1. The top of your rep range target. Click the training tab in the menu and you’ll see the sample training programs. â This is where you jump up to grab hold in the top position and fight gravity for as long as you can on your way down. Lose 15 Pounds in 6 Weeks: The 8-Hour Diet Training Plan, Become a Runner in Six Weeks: Training Plan, 10 Weeks to a Half-Marathon: Training Plan, Total-Body Transformation, Month 6: Training Plan. figurative, informal (encouragement) íë´, ê¸°ì´ ë´ : Chin up â it'll soon be over! Curious to hear your opinion on this. For the majority of my 20s, I was brainwashed by the fitness industry. The best option, of course, would be an actual bar that was designed for exercise because it will be the proâ¦ Bring your wallet, it’s ~$15 a pint here for the good stuff. It does require some decent upper body strength so if you are unable to do it, keep practicing and eventually you will manage to do them. If you have advice on what to do when a set can’t be completed that would be really helpful. I am not familiar with the program you mention. Indoor Fitness Pull Up Horizontale Power Übung 60-150 cm Tür Wand Chin Up Bar. Hang with your arms fully extended but your shoulders pulled down into the sockets. No need to change. I wonder if you could comment on doing chins throughout the day – I’m sure you’ve heard about the advice/programs where you do a rep (or few) every time you pass by/under your bar. Should we be going for max reps in all sets? As a strength and performance coach, I see self-doubt in the gym. Chin ups are a little different than pull ups because you use an underhand grip. 200.0 Sätze (Mindestbestellung) 10 YRS (7) 84.3%. The rep ranges used don’t need to be different for chins than any other exercise. Pull ups are an excellent workout but at the same time they can be tough. Do It: Standing on a box or bench, grab the bar with an underhand grip, then jump up so that your chin touches it (a). 26.11.2020 - Erkunde Artmiss Pinnwand âLatissimus trainingâ auf Pinterest. I owe you a beer in Japan. I don’t understand the first part of the question, can you clarify for me? It's similar to the lat pulldown, with one major advantage: You're working to pull yourself up, rather than pull a bar down, which makes this move more functional and better prepares you for the real thing. Clamping a dumbbell between your feet is only a temporary solution as the weight will slip as you get stronger and the amount needed gets heavier. How To Do Your First Chin-Up ð¡THANKS ð¡ I want to thank all of you that are following me. Do It: Standing on a box or bench, grab the bar with an underhand grip, then jump up so that your chin touches it (a). How many times per week should you do chin-ups. Intermediates are free to choose, however, you’re probably best to rotate your grip style over 2-3 month blocks for joint health. US $2.5-3.3 / Stück But people get themselves into a pickle when they start worrying about the difference and miss the bigger picture. With most exercises this means more or less weight on the barbell, but with chin-ups and pull-ups, it means adding weight to your body or taking it away. DIY Pull Up bar and Parallel bars plan. Ejemplos: unas exequias, las albricias. Thanks for the knowledge and motivation!