Pair Elbow
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US $17.99
The Best Explosive Exercises
Most effort in the gym goes to building vanity muscles: chest, lats, shoulders and arms. That's inevitably why progress stops. This workout focuses on building all-over strength. Train now for some serious explosive power.
The Workout
This program begins where your power begins - the big strong muscles around your hip joints, including your quadriceps, hamstrings and gluteals - and presents another possibility: increased strength and muscle mass. The main goal here is to become progressively stronger in four core lifts: squat, bench press, sumo dead lift and high pull. The best part about doing this workout is that you will build explosive power. And plenty of it. But you'll also do supplemental exercises, such as the lunges and the push press, to give your body some variety while increasing overall strength. And yes, you'll do some exercises for your biceps and triceps so they keep their shape and size. Before these workouts, warm up for 10 minutes. Then do two sets of crunches, and one set of back extensions. These will prepare your core for the work ahead.
How to use this Workout
Do this workout three times a week, with one day of rest in-between. Do three sets of 12 reps for your first training day, then three sets of 10 for the second and for the last training day, do three sets of six reps. The first day rest for two minutes in-between sets and for the second training day rest for 90 seconds in-between. For the third day, limit the rest period to 60 seconds.
1. Squat
Stand in a squat rack and position yourself so the bar rests on your upper back. Grasp the bar with an overhand grip, your hands a comfortable distance apart. Lift the bar off the rack and take a step back. Position your feet shoulder-width apart, with your toes pointing straight ahead. Sit back until your thighs are parallel to the floor. Push up against your entire foot - not just the ball-to rise.
2. Bench Press
Lie on a bench with your back in its natural alignment and your feet on the floor. Grasp a barbell with an overhand grip, your hands just beyond shoulder-width apart. Lift the bar off the uprights and hold it with your arms straight above your chest, but don't lock your elbows. Slowly lower the bar to your chest, then raise it.
3. Sumo Dead Lift
Stand with your feet very wide apart, your toes out and your shins against a barbell. Bend over and grasp the bar with an over-and underhand grip. One hand underhand, and one hand overhand, and your hands roughly 18 to 20cm apart. Position yourself with your butt pushed back and your back in its natural alignment, your arms straight and your shoulders over the bar. Stand straight up while holding the bar, then slowly lower.
4. High Pull
Stand with your feet hip-width apart, your toes pointing straight ahead, and your shins against a barbell. Bend over and grasp the bar with a shoulder width, overhand grip. Your feet should be flat on the floor, and your shoulders directly over the bar. Stand up, pulling the bar to the middle of your chest. Your elbows should be just a little higher than your shoulders at this point. Slowly lower.
5. Incline Fly
Grab a pair of light dumbbells and lie on an incline bench, with your upper back and butt firmly supported and your feet flat on the floor. Hold the weights over your chest, with your elbows slightly bent and you palms facing each other. Slowly lower the weights until your upper arms are parallel to the floor and perpendicular to your torso. Raise in an arcing motion.
6. Lunge
Grab a pair of dumbbells and hold them at your sides, palms facing in. Stand with your feet hip-width apart. Step forwards with your left leg until your knee is bent 90 degrees. Your left lower leg should be perpendicular to the floor, your left thigh parallel to the floor. Step back, then step forwards with your right foot. That's one rep.
7. Barbell Biceps Curl
Load a barbell with a moderate weight and grasp it with an underhand grip, your hands just beyond shoulder width. Stand upright with your knees slightly bent, holding the bar at arm's length against the front of your thighs. Keep your elbows tight against your sides. Slowly pull the bar towards your chest by bending your elbows, raising it as high as you can without moving your elbows away from your sides. Then slowly lower.
8. Seated Cable Row
Attach a long, straight bar to the pulley of a cable-row station, then sit with your feet on the platform and your knees slightly bent. Grasp the bar with an underhand grip that's just beyond shoulder width, your arms extended. Keep your back perpendicular to the floor, without rocking backwards, pull the bar towards your abdominals. Keep your shoulders down throughout the movement; if they start to hunch up, end the set, because you've broken form. Slowly release without leaning forwards.
9. Push Press
Set a barbell in a squat rack at about shoulder height and load it with a moderate to heavy weight. Grasp the bar with an overhand grip, your hands slightly beyond shoulder width. Position the bar at shoulder height, with your elbows slightly in front of your torso. Step back from the squat rack, and stand with your back in its natural alignment, your knees loose, not locked. Slightly bend your knees, hips and ankles, and lower your body about 10cm. Straighten your lower body, creating upward momentum for the bar, and press the bar straight overhead. (Don't lock your elbows when you get to the top.) Slowly lower.
About the Author
Sandra Prior runs her own bodybuilding website at http://bodybuild.rr.nu.
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Medline Elbow Protector - Protector, Elbow, Hook & Loop Closure, Pr. 1 Pair $18.14 Manufacturer: Medline. 1 Pair. Elbow Protector: Help prevent bed sores and ulceration with this elbow pad. Adjustable hook and loop closure. Synthetic fur lining is fully washable. Elbow pad with velcro strap Protects elbow from bed sores and ulceration |
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Heel and Elbow Protectors Polyester Standard Pair 1830 $24.17 POLYESTER PROTECTORS Standard 1 Polyester Heel Elbow Protector Available in foam and polyester these economical heel and elbow protectors provide pressure reduction Both foam and polyester heel and elbow protectors provide cushioning all around the affected joint or bony prominence Foam protectors are available in the following surfaces: flat convoluted and deluxe convoluted Polyester protectors are available in both standard and deluxe models All models feature a Velcro strap for an adjustable fit |
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ReliaMed® Heel and Elbow Protector (Large) - 1 Pair $22.73 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Helps prevent decubitis ulcers by reducing pressure, shearing and friction on heel or elbowComfortable; allows skin to breathe and does not restrict blood flowRemains firmly in placeColor-coded sizes make it easy to fit patientBeige; Large, limb circumference up to 19"Sold by the pair |
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ReliaMed® Heel and Elbow Protector (Medium) - 1 Pair $21.22 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Helps prevent decubitis ulcers by reducing pressure, shearing and friction on heel or elbowComfortable; allows skin to breathe and does not restrict blood flowRemains firmly in placeColor-coded sizes make it easy to fit patientWhite; Medium, limb circumference up to 17"Sold by the pair |
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ReliaMed® Heel and Elbow Protector (Small) - 1 Pair $21.22 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Helps prevent decubitis ulcers by reducing pressure, shearing and friction on heel or elbowComfortable; allows skin to breathe and does not restrict blood flowRemains firmly in placeColor-coded sizes make it easy to fit patientGreen; Small, limb circumference up to 16"Sold by the pair |
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Medline Knit Heel and Elbow Protector - Protector, Heel/Elbow, Knit, Elastic, Pr. 1 Pair $16.34 Manufacturer: Medline. 1 Pair. Knit Heel and Elbow Protector: Protection without bulk. Washable knit protector slips over the arm onto the elbow or over the foot onto the heel. Cushioned foam layer protects pressure points. Pull-over design for easy appli |
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Alta Flex Industrial Elbow Pads One Size Bl. 1 Pair $12.54 Manufacturer: Alta. 1 Pair. Size Group = One Size Material = Nylon Cap Material = Rubber Fastening Method = Velcro Closure Color = Black Type = Elbow Pad Customers also search for: Discount Flex Industrial Elbow Pads One Size Bl, Buy Flex Industrial Elbo |
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Pink Knee Wrist Elbow Children Sport Support 3 Pair $13.2 It may be not suitable for anyone, please kindly measure your kids' elbow, knee and wrist's size before ordering.Description:Kids Sports Support for Elbow Knee Wrist.Made of durable material and equipped with adjustable velcro fastens for adjustable support.Design with 3 sets of Sports Support Protector are fully adjustable support for using on the elbow, the knee and the wrist.Protect your child's knee, elbow and wrist with this Sports Support.The pair of Knee Suport is designed to relieve or prevent pain associated with common elbow injuries.It's easy to wear and take off of the Kid's Sports Support Protector.You can wear Wrist Protector when you have sports, for example, tennis, mountain bike and so on.Each wrist support: 4 5/8" x 4 " (L*W)Each knee support: 5 1/4 x 4 1/2" (L*W)Each elbow support: 5 5/8" x 2 1/2"(L*W).Color: pink.Weight: 175gPackage Contents: 3 pair of Kids' Sports Protector (one pair for Elbow Support Protector, one pair for Wrist Sports Protector, one pair for Knee Protector). |
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Field Armor Elbow Guards $34.99 Icon Field Armor Elbow Guards The Field Armor Elbow is Icon's latest foray into the protective equipment arena Form-fitting construction with a chassis of impact absorbing foam and molded plastic Chassis design specifically prevents it from slipping down your arms Pair |
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Elbow And Knee Pads Set $16.1 - Protect you from impact injury,such as a fall ,strike etc- A must-have gear for safe sports- Adjustable straps- Includes:one pair of knee pads and elbow pads |
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Raider Leg and Elbow Protectors $64.42 These Raider leg and elbow protectors are designed to slide on flat surfaces in an impact. These protectors also offer a vented inner liner to dissipate heat, and fully adjustable wide Velcro straps to fit teens through adults.Brand: RaiderLeg and Elbow ProtectorsModel: 19-603Color: BlackKnee and elbow cups are designed to slide on flat surfaces in an impactHard plastic plates and cups for impact protectionVented inner liner to dissipate heatStretchable inner portion holds pads securely in place2-strap mounting systemFully adjustable wide Velcro straps to fit teens through adultsComes in a handy carrying bagSet included one (1) pair of elbow pads and one (1) pair of knee guardsMaterials: Plastic/nylon/polyester blendDimensions: 12 inches high x 10 inches wide x 7 inches deep |
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Western Medical Heel & Elbow Protector, Blue, Med/ Large, Pair. One Pair $24 Manufacturer: Western Medical. One Pair. Designed to protect against decubitus ulcers and other skin damage common among bed- or wheelchair-bound patients. Heel and elbow protectors consist of a knitted tube of soft fabric with a tricot-covered urethane f |
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ReliaMed® Heel and Elbow Protector (X-Large) - 1 Pair $22.73 PLEASE NOTE: THIS ITEM CANNOT SHIP VIA 3-DAY DELIVERY.Helps prevent decubitis ulcers by reducing pressure, shearing and friction on heel or elbowComfortable; allows skin to breathe and does not restrict blood flowRemains firmly in placeColor-coded sizes make it easy to fit patientYellow; X-Large, limb circumference up to 23"Sold by the pair |
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Heel and Elbow Protectors Eggcrate Foam Ulna Nerve Pair 1829 $19.8 CONVOLUTED (EGGCRATE) FOAM PROTECTORS Ulna Nerve Protector Available in foam and polyester these economical heel and elbow protectors provide pressure reduction Both foam and polyester heel and elbow protectors provide cushioning all around the affected joint or bony prominence Foam protectors are available in the following surfaces: flat convoluted and deluxe convoluted Polyester protectors are available in both standard and deluxe models All models feature a Velcro strap for an adjustable fit |
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Heel and Elbow Protectors Eggcrate Foam Standard Pair 1827 $23.18 CONVOLUTED (EGGCRATE) FOAM PROTECTORS Standard 1 Foam Available in foam and polyester these economical heel and elbow protectors provide pressure reduction Both foam and polyester heel and elbow protectors provide cushioning all around the affected joint or bony prominence Foam protectors are available in the following surfaces: flat convoluted and deluxe convoluted Polyester protectors are available in both standard and deluxe models All models feature a Velcro strap for an adjustable fit |
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Rubies Costume Co 8562R Black Satin Wrinkled Lycra Elbow Gloves $24.7 These black satin wrinkled lycra elbow gloves are seductive and mysterious. Pair them with costumes such as dancers and witches and everything in between. Black stretch satin elbow gloves Black stretch satin elbow gloves |
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Replacement Field Armor Impact 2 Elbow Protectors $20 Icon Replacement Field Armor Impact 2 Elbow Protectors Upgraded version of the original replacement protectors CE-Approved Sold as pair |
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Elastic Elbow Sports Protection Knee Pad Wrap-White(Pair) $5.55 - Easy to use- Can effectively increase protection function, suitable for most sports- Provides comfortable pressure and maximum body heat retention on the elbow- Made of acrylic/cotton and elastic ribbon- Great for helping with sprains, strains and helps to prevent more injuries- Shipped in 2pcs/pack of this item- Color: white |
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Replacement Field Armor Elbow Impact Protectors $20 Icon Replacement Field Armor Elbow Impact Protectors Icon designed their own CE certifed elbow and shoulder armor because they wanted to improve the way the armor fits against the rider. Specially sized pockets hold the armor firmly against your body for maximum comfort and increased protection. All Icon Jackets and Overpants come with removable CE approved Elbow, Knee and Shoulder Armor. Replace worn-out or damaged elbow, shoulder, back and knee impact protectors for Icon jackets and overpants CE-approved Pair |
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Sports Kid's Elbow Knee Wrist Support Protector $13.49 Description:The 3 sets of Kid's Sports Protector are a multi-use and fully adjustable support for using on the elbow, the knee and the wrist.Made of high quality material and equipped with an adjustable Velcro fastener for adjustable support.Protect your knee, elbow and wrist from injury when you have sports.The Sports Elbow Support provides moderate compression and encourages attention to elbow joint movement and position.The pair of Sports Knee Support is designed to relieve or prevent pain associated with common knee injuries.You can wear it when you have sports, for example, tennis, mountain bike and so on.The Sports Wrist Support provides treatment for wrist pathologies, including sprains, strains and control of carpal tunnel syndrome symptoms.Detachable design is easy to wear and take off.Comes with 3 pairs of different size sports supports.Color:Red and Black.Size: Each wrist support: 16cm long, 9.5cm wide. Each elbow support: 13cm long, 10cm wide. Each knee support: 14cm long, 12cm wide. Approx.It may not suitable for anyone, please kindly measure your kids' elbow, knee and wrist's size before bid the itemWeight: 226g.Package Contents:3 pair of Kids' Sports Protector ( one pair for Elbow Support Protector, one pair for Wrist Sports Protector, one pair for Knee Protctor ) |
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Lace Elbow Gloves - White Fingerless $5.95 Ready to hit up your 80's themed party? Well, bring out the style of classic Madonna and pick up a pair of these White Fingerless Lace Elbow Gloves! Sleek and stylish, you'll look like you're in one of your own music videos during the classic era of MTV! These gloves will compliment your wild 80's costume perfectly!So pick up our Lace Elbow Gloves today, and look around our 80's Costumes theme for more ideas on how best to accessorize your ensemble! |
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Western Medical Heel & Elbow Protector, Small, 9 1/ 2 Cuff Stretch. One Pair $24 Manufacturer: Western Medical. One Pair. Designed to protect against decubitus ulcers and other skin damage common among bed- or wheelchair-bound patients. Heel and elbow protectors consist of a knitted tube of soft fabric with a tricot-covered urethane f |
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Western Medical Heel & Elbow Protector, X-Large, 11 3/ 4 - 12 1/ 4. One Pair $24 Manufacturer: Western Medical. One Pair. Designed to protect against decubitus ulcers and other skin damage common among bed- or wheelchair-bound patients. Heel and elbow protectors consist of a knitted tube of soft fabric with a tricot-covered urethane f |
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Tempshield Cryo-Gloves, Waterproof Elbow Length with Liner, Extra Large, Pair $209 Features of the Tempshield Cryo-Gloves: Temperature-resistant. Ideal for use in cryogenic atmospheres and heat treatment of metals (such as liquid nitrogen, oxygen or helium; liquified natural gas; dry ice; liquid baths; or blast freezers) where organs, blood units, pharmaceuticals, or specimens are frozen. The innovative design offers superior thermal protection, while allowing for a maximum level of flexibility and dexterity. An additional stay-dry lining keeps you warm and comfortable. Protect hands and arms in temperatures as low as -162°C. Contain no asbestos. Elbow length: 17.25"-19.25" (440-485mm). Extra Large - Size 11. |
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Tempshield Cryo-Gloves, Waterproof Elbow Length with Liner, Medium, Pair $209 Features of the Tempshield Cryo-Gloves: Temperature-resistant. Ideal for use in cryogenic atmospheres and heat treatment of metals (such as liquid nitrogen, oxygen or helium; liquified natural gas; dry ice; liquid baths; or blast freezers) where organs, blood units, pharmaceuticals, or specimens are frozen. The innovative design offers superior thermal protection, while allowing for a maximum level of flexibility and dexterity. An additional stay-dry lining keeps you warm and comfortable. Protect hands and arms in temperatures as low as -162°C. Contain no asbestos. Elbow length: 17.25"-19.25" (440-485mm). Medium - Size 9. |
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Tempshield Cryo-Gloves, Waterproof Elbow Length with Liner, Large, Pair $209 Features of the Tempshield Cryo-Gloves: Temperature-resistant. Ideal for use in cryogenic atmospheres and heat treatment of metals (such as liquid nitrogen, oxygen or helium; liquified natural gas; dry ice; liquid baths; or blast freezers) where organs, blood units, pharmaceuticals, or specimens are frozen. The innovative design offers superior thermal protection, while allowing for a maximum level of flexibility and dexterity. An additional stay-dry lining keeps you warm and comfortable. Protect hands and arms in temperatures as low as -162°C. Contain no asbestos. Elbow length: 17.25"-19.25" (440-485mm). Large - Size 10. |
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Raider 3-strap Leg and Elbow Protectors $83.13 These Raider leg and elbow protectors are designed with raised center portions of plastic add stiffness without adding weight. These protectors also offers fully adjustable Velcro straps to fit teens through adults.Brand: RaiderLeg and Elbow ProtectorsModel: 19-602Color: BlackHard plastic cups for impact protectionRaised center portion of plastic add stiffness without adding weightVented foam padding to reduce heat buildupSoft inner lining for comfort against skin3-strap mounting systemFully adjustable Velcro straps to fit teens through adultsComes in a handy carrying bagSet included one (1) pair of elbow pads and one (1) pair of knee/shin guardsMaterials: Plastic/nylon/polyester blendDimensions: 12 inches high x 10 inches wide x 7 inches deep |
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Zurn Pexqest 1in. Poly Elbow QQPE55XPK1 $23.77 Elbow |
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Kids' Soft Blue Elbow Knee Wrist Sports Support Protector S $15.99 Description:The 3 sets of Blue Sports Support are a multi-use and fully adjustable support for using on the elbow, the knee and the wrist.Made of high quality material and equipped with an adjustable Velcro fastener for adjustable support.Protect your knee, elbow and wrist.The Sports Support provides moderate compression and encourages attention to elbow joint movement and position.The pair of Elbow Sports Support is designed to relieve or prevent pain associated with common elbow injuries.You can wear it when you have sports, for example, tennis, mountain bike and so on.Detachable design is easy to wear and take off.Comes with 3 pairs of different size sports supports.Size: SColor: BlueWeight: 240gPackage Contents:3 pair of Kids' Sports Protector (one pair for Elbow Support Protector, one pair for Wrist Sports Protector, one pair for Knee Protctor) |
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Yu-Be Heel & Elbow Moisturizing Socks $13 Yu-Be Heel & Elbow Moisturizing Socks are made with an advanced bacteria-absorbing material called Chitosan (pronounced Kite-uh-san) that is both hypoallergenic and has remarkable anti-microbial properties to help eliminate odor and promote healthy skin. Hand wash and hang dry. Do not bleach, dry clean or iron.55% Cotton, 24% Acrylic, 16% Polyester, 5% Polyurethane. Made in Japan. Directions: Soak and wash dry, cracked heels or elbows in warm water for several minutes before bedtime to allow pores to open and maximize absorbtion while you sleep. Apply Yu-Be Moisturizing Skin Cream generously on affected areas and cover with Yu-Be Heel & Elbow Socks. You will be amazed to see and feel the difference when you wake up the next morning! Repeat as needed. ONE PAIR PER BOX - ONE SIZE FITS ALL. |
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Women's Replacement Field Armor Impact 2 Elbow Protectors $20 Icon Women's Replacement Field Armor Impact 2 Elbow Protectors Upgraded version of the original replacement protectors CE-Approved Sold as pair |
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2PCS Blue Elbow Sports Support Protector Size M $9.49 Description:This Blue Elbow Support can be used for the prevention or treatment of elbow muscle's pull and contusion, can maintain body temperature, increase blood circulation and accelerate rehabilitation.You can wear this Elbow Protector to warm muscles before strenuous activities or all day for constant, adjustable compression..Retains body heat to help relieve soreness.It is made of neoprene, nylon and cottonThe Sports Elbow Support provides intermittent compression to strained tendons/muscles or injured elbow.One size fit most!The Elbow Support is suitable for all sports and athletic activities.Size: M.Dimension( Each one ): 23.2cm long, 12.5cm wide. Approx.Color: Blue.Weight: 134g.Package Contents:1 x Pair of Elbow Support |
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Gray Elastic Sports Elbow Support Joint Protector 2PCS $8.49 Description:This Gray Elbow Support protects the joints and muscles from injuryFull coverage design also gives funny bone protection, beacuse there is nothing worse than bumping an already injured elbow.Good quality of the Elbow Protector gives snug, supportive fit without the heat, itching or sweating caused beneath closed-cell neoprene.The Elbow Support helps to protect elbow, reduce the pain caused by muscle injury, reduce the hurts caused by friction and collision.The Elbow Joint Support is wind proof and comfortable to wear.It is suitable for you to wear when activities such as tennis, badminton and so on.Comes with a pair of elbow supports.Color: Gray.Size: M.Dimension: 18.7cm long, 13cm wide.Approx.Weight: 111g.Package Contents:1 x Pair of Sports Elbow Protector |
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Sports Knee and Elbow Protection Pad Sets(Black) $17.13 - Secure fastening system- Lightweight and designed to fit comfortably - Stiff foam protects the knees and elbows from falls.- A pair of elastic nylon straps holds each pad in place.- Material: cotton fabric + hard plastic- Included: 2 * knee pads + 2 * elbow pads |
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Devil's Elbow $10 Devil's Elbow |