Comb, bar e major exercise to increase muscle mass in the back. The exercise consists of lifting the barbell to the abdomen of the inclination of the body forward. Angle is not more than 30-40 degrees. The stand is slightly squatting, legs straddling the width of the shoulders, lifting arms move closer to the trunk, elbows back and link up. The center of gravity must be close to your body, otherwise receive unpleasant excesses, and this pretty loaded spine in the back. This is unpleasant and time, creating conditions for the injuries. Because of its beginners and advanced, but with old spine injuries in athletes prefer to perform a simplified version of the exercise - from the bench, or board (already occurring and specialized equipment, isolating movement). Working weight is chosen wisely, a technique to observe very strictly. You can perform the exercise in all hvatove and width of a shoulder or to the wider span. Mozhdu feet distance is such that you create a sense of stable support during the movement. The feet look slightly away from the fingers. During the implementation, arms should move closer to your body and your elbows pointing backwards and upwards to be loaded fully lateralisa. Boom, which will use must be right, no matter the size (you can use a special rod that allows parallel grip, if you have one).
"Hammers" loaded mainly broad back muscles and long spinal muscles also trapezium and rear shoulder. Using supiniran grip load focus to the lower sector lateralisa, where proniran grip - at the top, with trapezius muscle. Neutral grip when the load is apportioned on all dorsal muscles. By narrowing the grip is increased emphasis on near-backbone sectors lateralisa. While performing with a narrow grip control lever balance is disturbed. Synergists in the working movement of the back appear biceps and rear heads deltoideusite and forearms are stabilizing muscle group. When the burden is large, the forearms are alleviated by fuses. Failure of performance art always leads to congestion of stabilizing muscles (statins) and exceeded the loading stress on the synergists.
According to the width of grip - Depending on the width of the grip is rowing with a shoulder or a wider grip (up to 1 inch wider). By narrowing the grip increases the load on the muscles near the spine (long spinal and internal sector of large dorsal). With increasing The distance between the palms in grip, the emphasis in the load transferred to the external sectors of lateralisa.
According to the grip - depending on grip rowing running with proniran with supiniran and neutral grip. Using proniran grip loaded more upper back muscles sector in supiniran - the bottom sector. Supiniraniyat grip is often narrow and proniraniyat - wide. Neutral grip is narrow and loaded all the back muscles evenly.
According to the position of the body - depending on body position in space, was boating on front leg, facial poluleg or tilt forward. In implementing the "picks" of leg and poluleg appears little inconvenience, namely the difficulty to take leverage of athlete. Why did you choose this option usually involve training partners.
1. Stooping (bed bench press), grab bars, lifting him to the starting position and adjust your body at an appropriate angle (to adjust the fit on the board).
2. Smooth pulling the lever to the abdomen, concentrating all the time on the feeling of load on back muscles.
3. Once the probe touches your abdomen (the board on the bench), hold it for a moment and return the weight to the starting position.
Proper execution of rowing with barbell could prove very difficult, especially for beginners. Improper implementation is heavily loaded cross, or biceps load borne at the expense of the back.
Always crouch during exercise and do not lean in horizontally inclined. Do not bend. Do not overdo with gravity. You violate any of these rules, your low back injury is uncertain.
Perform rowing slowly and concentrate on the back. Try to feel how it works. Do not pull the weight with the biceps. Try to comb through the back and biceps compressing as you can in the least.
Throughout keep arms close to your body and try your elbows pointing back. If you open your hands will transfer the load to the back of the shoulder at the expense of the back.
Always warm well before the exercise. Never start with heavy weights. Even if you warm, make their first series with less Surcharge. Remember that the cross may get injured quite easily.
The main function of rowing with barbell is the increase of mass (compaction) on the back. So its place in early or mid-workout for your back. Playing as a first or second exercise in the period of gaining muscle mass. Rowing may be used by all bodybuilders, regardless of level of development.
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