EXERCISE MUSCLE BACK

By : mfikri.arifin

EXERCISE MUSCLE BACK

1. Chin

To train the back muscles especially dorsii latissimus (wings). Training is done using a grip slightly wider than shoulder width. Avoid grip on the bar is too wide as this will reduce the pressure on the muscles being trained so that the effect of exercise is reduced. Pull your body up until your chin level with the palm of the hand. Lower your body slowly. This exercise can be done with many variations such as grip palms face (reverse grip) or back to the face (overhand grip), bit width or slightly narrower.

2. Pulldown

The movement is almost similar to the chin just pull down on the movement in the body is a static position, and drawn close to the body burden. Motion exercises can be performed in different variations such as grip width (wide grip), or narrow (close grip), the fall of the load to the front (front pulldown) or backward (pull down behind the neck). These variations can be done to provide a more thorough workout stimulus. Tip: when pulling the load down both shoulder blades imagine being drawn to meet in the middle of the upper back so that exercise becomes more effective. Use your elbows to pull the load, not by the power grip. As well imagine that the hand grip on the load acts only as a hook that allows elbows doing pull.

3. Bent over rows

With knees slightly bent, back straight and the body slightly leaning forward, loads cengkeramlah slightly wider than shoulders and pull the load toward weight gain to a stop just above the navel. Body angle can vary, ranging from angles 70 degrees to 90 degrees (where your back is parallel to the floor). By keeping the back straight so that it can load pressure falls precisely in the area of ​​the upper back, trapezius, and rear deltoid. Overhand grip (palms facing down) has the effect of exercise is better than the underhand (grip facing upwards). Tip: Do not arch your back. Keep your abdominal muscles and lower back, and hips in a straight back and controlled.

4. Cable row

This exercise is good to train your lower back. The hands of such a space can vary grip width, medium or narrow, palms or underhand to overhand. The important thing is that your back straight as you pull the load.

5. Deadlift

This exercise really help increase overall muscle mass because it involves so many muscles in the body doing the movement. Starting at half-crouching position, pull your body weight from the floor to stand perfectly. Lower the weight to the starting position without restoring the load to the floor, then repeat the movement. Note that the back muscles are always good straight when lifting or lowering loads. Avoid jerking motions due to the risk of injury. This exercise involves the whole area back muscles with the primary focus is the lower back muscles and back of the waist.

6. Hyperextension

Function is the most important exercise is to improve muscular strength back of the waist, or the muscle that surrounds the spinal erector punggun. Muscles are rarely trained but it is very often used in daily activities in order to support the body. Consequences occur when the muscles are not trained is prone to too much pain when sitting or should be in an upright position. Associate heel on the pads to prevent the body falling while doing exercises. Lean your upper body forward slowly until about 45 degrees to the floor and pull your upper body as far as possible to back up the entire body in a straight line. Notice that as you lower your body, keep your spine straight.

7. One arm dumbbell row

A variation of the bent over barbell row with a dumbbell in one hand grip. With his other hand resting on the exercise bench and act as a buffer body when your back parallel to the floor. The view straight ahead to help keep your back straight and do not slouch. Pull the load toward the ribs vertically as high as possible so that the final position of the elbow is slightly above the waist line. Control expenses and avoid the ups and downs followed gravity load off when lowering the load. Tip: Do this exercise in front of a mirror so we can see your back stays flat. Keep shoulder height so as not to change until we can feel the movement of the back muscles properly.

8. Machine row

A modification of the seated row where fitnesmania and bodybuilding athletes can isolate the muscles of the back over the middle, and the upper side. In general, this exercise can be done in two ways, namely with one hand (the one arm) or two hands simultaneously (two arms). The position can diatu, which sits on the pad provided or standing. The important thing is when the load pull back, try to feel the burden of being towed back to the area that is being trained. Do not sacrifice training techniques for lifting heavier weights as this will reduce the effectiveness of the exercise.

EXERCISE	SET	REHARSHAL	CHARGES (KG)
1. Deadlift	1	10-20	40 + bar (smith machine)
	2	10	120 + bar
	3	10	120 + bar
	4	10	120 + bar
2. Bent over row	1	10	80 + bar
(reverse and overload)	2	10	120 + bar
	3	10	120 + bar
3. Dumbell row (one arm)	1-3	10	50-60
4. Machine row (one arm)	1	10	Machine
	2	10	Machine
	3	10	Machine
5. Seated cable row	1	10-15	Machine
	2	10	Machine
	3	10	Machine
6. Chin up	1-2	20	Body
7. Pulldown	1	15-20	Machine
	2	10	Machine
	3	10	Machine
8. Hyperxtension	1-3	30	Body

..::THANK'S FOR VISIT::..