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Friday, July 5, 2019

Back Exercises in Bodybuilding

Back Exercises in Bodybuilding

Weight lifting exercise

Dumbbell Pullover is aimed at the back and triceps muscles, but be careful to carry dumbbell weights properly. This exercise can be done by following these steps: [1]

  • Lie on the back above the exercise bench.
  • Hold the dumbbell with the palm of the hand, and extend the elbows up so that the dumbbell hangs over the chest.
  • Lift the dumbbell over the head and then back, but be careful that the arms are straight, arms back to be straight on the trunk.
  • Pull the dumbbell back toward the chest, keeping the arms straight and not flexing them.
  • Repeat the exercise 8 to 12 times on three rounds.


Weight lifting exercise with chains

The weight lifting exercise is performed with the following strings: [2]

  • Suspend the chains on both ends of the weight bar, or place the string on the weights directly to make the weight heavier when lifting.
  • Stand upright while the weights are on the ground, keeping the spacing between the feet as large as the pelvic distance. The pelvic area should be kept slightly curved forward to lift and lift weights. This allows shoulder panels to stretch. , Or higher, and add heavier weight.
  • Take a deep breath after preparing, flexing the knees, keeping the head slightly elevated, looking forward, then gradually descending to the heel of the foot to lift the weights, and then lowering it to the knee area first, and then lowering it one at a time.


The rowing exercise

Rowing is one of the best exercises to build back muscles, and sports clubs facilitate this exercise by having equipment to help them, focusing on the back muscles more than others. When using a rowing machine, the person sits as if He sits in a boat and pulls a plate attached to weights, and this movement requires pressure on the plate with both feet. [3]

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