💪HOW TO FULL BACK WORKOUT | VIDEO & GUIDE

鉁匰ets: 4 鉁匯eps: 8-10 鉁匯EST: 90 sec

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🔥HOW TO FULL BACK WORKOUT👇

💪聽WIDE GRIP LAT PULLDOWN

🚨聽How to choose direct, reverse or parallel grip?

✅聽Direct grip: I think everything is clear (the usual grip) with this style of active forearm (there is a feature, you can wear straps so that the brush does not get tired and you do not have to think about the strength of the grip, so you can fully work on the spinor). If you can turn off your biceps, then this grip position leads in any case.

✅聽Reverse grip:聽(this is when the palms are turned towards themselves, they are looking at us) – the load on the forearm is very small, but with such a grip the biceps will work most, and this is not good. This style of tightening, in any case, the biceps will work (even if you know how to turn it off) I do not particularly recommend, especially to beginners. More advanced to decide for yourself.

WIDE GRIP LAT PULLDOWN
WIDE GRIP LAT PULLDOWN

🚨聽WhenperformingWIDEGRIPLATPULLDOWNshouldbeavoided:

  • Roundshouldersforward;
  • Startduetoelbowflexion,聽bicepstension.聽Thisallowsyoutoredistributetheloadonthehands,聽notontheback;
  • Asymmetricalgrip,聽whichdoesnotallowtoloadbothhalvesofthebackequally;
  • Thewrongpositionofthelegs,聽causingtheseparationofthebuttocksfromthebenchwitheachmovement;
  • Lackoffixationofthelegs;
  • Jerking,聽duetothebodypushingforwardandinertialforces.

🚨聽SEATED CABLE ROW聽

SEATED CABLE ROW聽
SEATED CABLE ROW

✅聽Here in this exercise, the load goes mainly on the lower part of the broadest muscles. The most effective variant of the exercise involves the use of a forked handle, (hands parallel to each other) in short, these handles allow you to hold the brush in parallel. The straight bar in this exercise increases the load on the muscles of the middle and upper back.

🚨聽How to Technique of performance:

  • Sit down facing the block, bend your knees slightly and press your feet against the platform. Lean forward, grasp the handles.
  • Turn back and straighten your chest. The arms are fully extended.
  • Pull the arms to the stomach. The elbows slide along the sides and move strictly backwards.
  • Try to move your elbows and shoulders as far as possible behind your back, then gradually return to the starting position.

🚨聽MACHINE PULLDOWN

To achieve maximum contraction of the back muscles, try not to deviate the torso from the vertical position (neither forward nor back) by more than 10 degrees.

MACHINE PULLDOWN
MACHINE PULLDOWN

✅聽Approaches, repetitions, weight burdening – individual parameters. The principle is that the number of repetitions should be smaller, in the range of 8-12, if a person tends to gain weight, and a little more, up to 15, if work is being practiced for rehabilitation purposes.

🚨聽HOW TO:聽

  1. The back should be kept straight, the muscles should be kept in good shape, so as not to overload the shoulder girdle with unnecessary abductions of the shoulders during movement;
  2. When lowering the handle body can be slightly forward, removing the head from the trajectory;
  3. For fixing the hands on the handle, you can use the straps as for the deadlift or block thrust, so that the discomfort in the forearms does not interfere with the exercise

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