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Showing posts with label Exercise. Show all posts
Showing posts with label Exercise. Show all posts

Back Extension Machine

Back Extension Machine

Short description

This machine is perfect for working the lower back and center muscles.
Steps: Sit in the machine with your feet and legs tucked under the cushioned
bar and your upper back against the padded back cushion.
While keeping your abs strained and your back straight all through, lean
back against the bar, turning at your hips as you drive the bar back.
Come back to the beginning position in the same controlled way.
  Steps 2:As with every single back exercise, it is essential that you hold your back
straight all through the development, and don't enable it to round. A decent
approach to do this is by keeping your head straight and your chest up, too
as straining the abs.
Activities

Back Extension Machine


Instructions to Perform ExerciseTargeted Muscle Group
Steps3 :

  1. 1.) Start off situating yourself on the back augmentation machine with your feet laid on the stage before you.
  2. 2.) Hold onto the handles at your sides and hold your back level on the cushioning behind you.
  3. 3.) Slowly broaden your back, pushing the cushioning in reverse, feeling an extend in your lower and upper back, crush and hold for a tally.
  4. 4.) Return back to the beginning position.
  5. 5.) Repeat for the same number of reps and sets as wanted

Back Extension Machine

Are Lower Back Extension Machines Good or Bad?

Most exercise centers have some kind of back expansion gear, be it a Roman seat or a bigger machine with joined weight stack. Regardless of whether this is a decent or terrible exercise for you relies upon how you do the activity and the status of your back. On the off chance that you have current back torment or current damage, skirt the back augmentation machine until the point when you're mended.

Back Extension Machine


Directed Muscles :

Back augmentations utilise the erector spinae, a three-section muscle included the iliocostalis, spinalis and longissimus. The erector spinae is in charge of both flexion and horizontal flexion of the spine. Done appropriately, back expansions particularly focus on this muscle, fortifying your lower back.

Back Extension Machine

Appropriate Form:

In case you're uutilsing a back expansion machine with a weight stack out of the blue, begin with a low weight and work on your shape. Sit on the seat and position the roller against your shoulder bones. Slide your shoulders down and keep your chest lifted as you recline. Try not to go the distance to flat. Come back to your unique position with control. After some time, you can gradually include weight. In his book "Quality Training Anatomy," Frederic Delavier gets back to expansions an awesome exercise for amateurs. He prescribes doing sets of 10 to 12 reiterations. Screen how your back is reacting. In the event that you feel torment, this won't not be the back exercise for you.


Contemplations:

Back expansion machines are disputable among some wellness experts. Fitness coach Mike Behnken put them on his rundown of most exceedingly bad weight machines. He compares utilizing a back expansion machine to lifting something overwhelming without twisting your knees. A few coaches restrict practices like the back augmentation machine that detach one muscle or muscle gathering, inclining toward those that require a few muscles cooperating. Behnken composed on his Ask The Trainer site that individuals like back expansion machines since they erroneously trust they can undoubtedly consume off stomach cushions without the additional exertion required for the activities he considers more viable.

Options :

Benhken prescribes squats and deadlifts as other options to the back augmentation machine. While squats essentially work the legs and bum, they likewise get the erector spinae isometrically. Or, then again you could do a less difficult back augmentation on the floor. Lie inclined on your stomach with your arms in a V behind you, similar to wings. Utilise your back muscles to lift your chest, rehashing the development 10 to 15 times. In the event that your exercise center has a Roman seat, this is another option. With this mechanical assembly, you'll lie looking down with your hips laying on the vast cushion and the range simply over your rear area snared under the foot cushion. You'll begin with your middle hanging down and after that lift your abdominal area, utilising your back muscles, until it's parallel to the floor, being mindful so as not to overextend your spine.
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Back Extension Machine exercise |Back exercise

Back Flyes With Resistance Bands

Back Flyes With Resistance Bands

 Back Exercise

1_Short Description

Back Flyes will reinforce your upper back and enhance your stance.
Steps: Place a protection band mid-midsection high around a post or exercise
machine. Keeping your feet together, you abs tight, and your knees
marginally bowed, remain sufficiently far beack from the post that there is strain in
the band.
From that point, bring your arms in a controlled way until the point that they are
parallel to your sides. Gradually restore your arms to the beginning position.
Tips: Be mindful so as not to utilise a band that is so solid you can't utilise great
frame.

Back Flyes With Resistance Bands

Back Flyes With Resistance Bands


2_Short Description #2

Territory Targeted: Rear Shoulder
Set up:
Stay: Secure the band(s) to the entryway with the entryway grapple at chest stature.
Groups: Attach a handle to each finish of the band(s).
Body Positioning: Grip a handle in each hand and stand 3 to 4 feet far from the entryway while confronting the entryway. Keep your chest up, head straight and legs somewhat twisted. Your arms ought to be straight, pointed towards the stay, with elbows at bear stature and palms looking in.
Development: Pull the handles back and around, moving your arms from out before your body to straightforwardly out to the side.
Focuses To Remember:
1. Keep only a slight twist in your elbow as you pull back


Back Flyes With Resistance Bands

3_Guide :

Run a band around a stationary post like that of a squat rack.
Get the band by the handles and remain back so the strain in the band rises.
Broaden and lift the arms straight before you.
Tip: Your arms ought to be straight and parallel to the floor while opposite to your middle. Your feet ought to be immovably planted on the floor spread at bear width. This will be your beginning position.
As you breathe out, move your arms to the sides and back. Keep your arms stretched out and parallel to the floor. Proceed with the development until the point that the arms are reached out to your sides.
After stopping for a moment, backpedal to the first position as you breathe in.
Rehash for the suggested measure of reiterations.

Back Flyes With Resistance Bands
Varieties: You can play out this activity on a back delt machine also or utilising a pulley machine.



4_Step by step instructions to do the Resistance Band Reverse Fly:

Stage 1: Place a band around a stationery post, for example, a squat rack.
Stage 2: Grab the groups by the handles. Remain back with the goal that the strain in the band rises.
Stage 3: Extend your arms straight before you. Your feet ought to be put about shoulder width separated.
Stage 4: While breathing out, move your arms to the sides and back. Proceed with the development until the point when your arms are completely reached out to your sides.
Stage 5: Hold the position for a couple of moments and after that gradually restore your arms to their unique position.
Stage 6: Repeat the procedure for the coveted number of reps.
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-


Back Flyes With Resistance Bands

5_Details
The protection band switch fly is a protection band practice that principally focuses on the center back and to a lesser degree additionally focuses on the chest and shoulders.
The main protection band turn around fly hardware that you truly require is the accompanying: protection band. There are however various protection band turn around fly varieties that you can experiment with that may require diverse sorts of protection band invert fly gear or maye even require no hardware by any stretch of the imagination.

Back Flyes With Resistance Bands

Learning appropriate protection band switch fly frame is simple with the well ordered protection band invert fly directions, protection band turn around fly tips, and the instructional protection band turn around fly strategy video on this page. The protection band turn around fly is an activity for those with a transitional level of physical wellness and exercise involvement. Watch the protection band turn around fly video, figure out how to do the protection band switch fly, and after that make certain and peruse through the protection band invert fly exercises on our exercise designs page!

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Back Flyes With Resistance Bands |back exercise

power clean exercise technique

Power clean

power clean exercise technique

power clean exercise technique

As you may have noticed, I am always looking for new exercises to vary a little my workouts and avoid the routine. Today, we are interested in the Power Clean, a bodybuilding version of the shoulder of the weightlifters.

power clean exercise technique


Unless you are doing Crossfit or training in a weight lifting room, it is very likely that you will discover this exercise here. Indeed, I have never seen anyone practice it in the weight room and when I get there, everyone looks at me with big eyes. Yet, this more than complete exercise, was formerly used by bodybuilders to develop their muscles.



The Power Clean is an exercise that I practice regularly and that I appreciate very much. This is not an exercise for beginners who will first have to build a solid solid foundation and gain enough experience in the room. A "good base" involves several months of serious training, coupled with a good cardio condition as well as good flexibility. Beginners must, among other things, reinforce the spine and work their flexibility (wrist, triceps, ankle, hip and shoulder).

A complete exercise!

In addition to improving the power and strength required in many sports, help you to get as much muscle as possible. Few exercises involve as many joints: ankle, knee, hip, shoulder, elbow and wrist. This implies that you will work in one movement calves, quadriceps, back thighs, glutes, trapezius, shoulders and forearms.
Exercise will also allow you to coat the trunk and solicit all the small muscles that serve to stabilize the column. In a single movement, you will chain a raised earth, a vertical rowing and an inverted curl!
The Power Clean will develop balance and coordination, and will help you to improve your squat, raised ground and even developed lying.

Execution of the exercise :

The exercise is commenced in the raised position of the ground, and the bar of the ground is brought to the knees. The beginning of the movement resembles a raised earth and isrealised slowly. Then, the middle bar from the thighs is brought to the shoulders using the force of the hips. This part is carried out explosively. It is important not to shoot with your arms; they serve only to maintain the bar, not to accelerate it. The more you practice, the better the technique.
To help you learn a complex movement like Power Clean, you can begin your learning by varying starting positions. By decomposing the movement, raised part of earth and vertical rowing part, you will gradually arrive to realise it completely.


power clean exercise technique

A dangerous exercise?

What you should know is that all exercises are dangerous if they are badly done. The Olympic movements are obviously much more technical than a curl or even squats. If you want to make power clean, we advise you to use the services of a coach. But if you do not have one, you can start by following the advice of this article.
You will need a lot of practice to get to the exercise well and you will have to take your time to learn the technique well before you get into weight. The ideal is to start with fairly light weights by breaking down the movement.



power clean exercise technique

Where to put it in a bodybuilding program?

It is advisable to carry out Power Clean at the beginning of the session, when it is cool, and after a warm up followed by a few stretches. Start gently at the loads and temporarily set your ego aside. You will be able to add weight as you progress on the technique.
Personally I insert it in the back session, at the end of the session. He knocks out the trapezoids and finishes my dorsal and lumbar. It's your turn !

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power clean exercise technique


standing lat pushdown

cable lat pushdown 

How to standing lat pushdown cable machine


How to standing lat pushdown cable machine

How to standing lat pushdown cable machine

Back exercises:

straight arm pull down
The thigh bar print is an insulation movement that allows, usually, to "finish" the back. It is a variant of the classic pullover with a dumbbell whose unstable position requires a certain practice and prevents the use of loads too heavy. However, with sufficient control, it is possible to achieve great congestion of the back.

Targeted muscles:

The main muscles targeted by the thigh bar pull are the large back and large rounds. Secondary exercise also involves triceps, pectorals, posterior deltoids and abdominal muscles.

Execution of the exercise:

Position yourself upright, facing a high pulley equipped with a straight bar. Use a twisted bar. Grasp this bar with your pronation hands spaced about 15 centimeters apart. The tighter the hands, the better the stretch.

Keep your arms outstretched and press the bar forward to the thighs. Hold the contraction 1 second before reassembling by checking the bar. Repeat the movement until the end of your series.


How to standing lat pushdown cable machine

Breathing:

Take your breath as you pull the bar towards your thighs, then exhale while returning to the starting position.

Safety instructions:

Consider keeping the contracted abdominals to stabilise your bust during movement.

If you are unable to remain stable when returning to the starting position, this may mean that you have loaded too heavy. It is better to prefer the number of repetitions than the load and adopt a slow rather than explosive performance, in order to favor the sensations.

During movement, your rib cage should be pulled out and your shoulders should not be forward.

Tips for drawing thighs thighs

Depending on your feelings, you can tilt forward to improve the stretch of the backbones. However, always keep your back straight.

variants:

First, the thigh bar print can be performed on your knees if you can adjust your pulley height. In this case, place the pulley at the height of your eyes when you are kneeling. This position reduces cheating and raises the arms higher, which increases the stretch.

The most obvious variant after the sitting position is the sweater on bench, with a dumbbell. This position favors stretching, but the movement is more traumatic for the shoulders.

There are also pull-over machines, but they are not all well designed.

How to standing lat pushdown cable machine

Back exercises:
straight arm pull down


The thigh bar print is an insulation movement that allows, usually, to "finish" the back. It is a variant of the classic pullover with a dumbbell whose unstable position requires a certain practice and prevents the use of loads too heavy. However, with sufficient control, it is possible to achieve great congestion of the back.

Targeted muscles

The main muscles targeted by the thigh bar pull are the large back and large rounds. Secondary exercise also involves triceps, pectorals, posterior deltoids and abdominal muscles.

Execution of the exercise
Position yourself upright, facing a high pulley equipped with a straight bar. Use a twisted bar. Grasp this bar with your pronation hands spaced about 15 centimeters apart. The tighter the hands, the better the stretch.

Keep your arms outstretched and press the bar forward to the thighs. Hold the contraction 1 second before reassembling by checking the bar. Repeat the movement until the end of your series.
Breathing

Take your breath as you pull the bar towards your thighs, then exhale while returning to the starting position.

Safety instructions

Consider keeping the contracted abdominals to stabilise your bust during movement.

If you are unable to remain stable when returning to the starting position, this may mean that you have loaded too heavy. It is better to prefer the number of repetitions than the load and adopt a slow rather than explosive performance, in order to favor the sensations.

During movement, your rib cage should be pulled out and your shoulders should not be forward.

Tips for drawing thighs thighs

Depending on your feelings, you can tilt forward to improve the stretch of the backbones. However, always keep your back straight.

variants

First, the thigh bar print can be performed on your knees if you can adjust your pulley height. In this case, place the pulley at the height of your eyes when you are kneeling. This position reduces cheating and raises the arms higher, which increases the stretch.

The most obvious variant after the sitting position is the sweater on bench, with a dumbbell. This position favors stretching, but the movement is more traumatic for the shoulders.

There are also pull-over machines, but they are not all well designed
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Back exercises: straight arm pull down

v bar lat pulldown

v bar pulldown Exercise

V-bar Pulldown Exercise

Target Muscle: Latisimus Dorsi, (Back/Lats)
The Neutral Grip Lat Pulldown is a great exercise that targets the lat muscles in the back.
To get started:

1. Sit down at a lat pulldown machine with your knees just underneath the pads.
2. Extend your arms into the air to grab the attached v-bar with a neutral grip.
3. Keeping your core tight, chest up, and your torso stationary, contract your lat muscles to pull the v-bar down to your upper chest.
4. Think about moving the bar with your back muscles, not your arms. 
5. Contract the back muscles for a good squeese at the bottom of the lift, then under control, reverse the movement back to the starting position with your arms fully extended and lats fully stretched.
6. Repeat.
V-bar pulldown (back) and the dip exercise (chest). One of the chest/back supersets that works really well for me.

V-bar Pulldown Exercise

The next workout I would start out with chest first.
I gave training chest and back at the same time a try because Arnold Schwarzenegger himself did this as well.
Some advantages to this type of training would be:
-It saves time and is more efficient
-A greater pump and a continious flushing effect of both areas.

Low Row Bars

Low Row Bars

Low Row Bars - This attachment has two short parallel handles attached to two triangular 
 bars .

 It is primarily used for  cable lines and close grip pulldowns.  Long Multi-Use Vbar - This bar has a long handle to hold the  protruding on the side that looks like a 
 upside-down V. 

The design allows this bar to relieve some of the  load on the wrist by holding the triceps hard.  rows and pulldowns are other exercises you can run using with the v-bar lat pulldown and   v-grip pulldown,v-handle pull down.

 Lat Exercise: V-Bar Pulldown

This weight training exercise solicits the muscles of the back. Working at the high pulley is interesting when it is not possible to do push-ups at the fixed bar, with the body weight. We can easily adjust the starting load with a weight that corresponds to our level of force, and increase it as we progress. The tight grip especially applies to the latissimus dorsi, the large round and of course the biceps.

Targeted muscles

Mainly the dorsal fin, the large round, the muscles of the arms (brachii biceps, anterior brachial), the trapezoids (middle and lower portions), posterior rhomboids and deltoids. The semi-pronation intake (the palms of the hands face each other) urges the long supinator of the arm.

Execution of the exercise

Sit on the seat of the machine by placing the knees under the socks. Hold the pulling triangle with both hands. Lean back slightly. Bring the pulling triangle up to the chest by contracting the backbones. Return to the starting position by braking the load. The back remains straight while running.
Breathing
Insert the triangle against the chest and exhale into the upper position.

They are another exerice for this v bar such us :

SEATED CABLE ROW

Sit on a bench on the cable line with your feet firmly installed on the footrest. Grab the low heat bar 
 mounted on the cable pulley. 

Bend knees slightly and straighten your back. Keep a slight arch in the lower back and avoid putting in the chest.

Focus on pulling the handle toward the center and running your elbows back until handle touches your lower abdomen. 

 Grasp the shoulder blades together at the peak of the contraction and then slowly return to the starting position. 

 Note: This exercise can be performed using a rattova overhand or underhand grip.

ONE-ARM SEATED CABLE ROW

I sat on the cable bench so that my right leg was supported from the bench and my right foot was firmly secured to the foot platform .
 The left leg  should be bent and firmly fixed to the floor. 
 Cable Holds a single handle Dgrip attached to a pulley. Bend your right knee slightly and keep your etc.
 straight. Keep a little arch on your hips and keep your chest outwards.

Pull the handle to focus on and move your elbows back as far as you can. Slowly 
 returns to its starting position. 

After completing the desired number of s, repeat on the left  side.

ONE-ARM BENT-OVER CABLE ROW

The left palm faces the body and holds a single handle Dgrip attached to the low  pulley. 

in front. Or use a shoulder width posture that makes the feel more stable. Raise your chest and raise your shoulders to Keep a little arch on your hips.

 starting position and do a deep stretch. Complete times and repeat on the right.

Tilt the about 45 degrees from now on. Use a split stance:  Left foot is behind and right foot is 

Pull the handle to the left of your hips until your elbows pass through your body. Return to the 

 starting position and do a deep stretch. Complete times and repeat on the right. 

Safety instructions

On this exercise, bodybuilding practitioners cheat by leaning over backwards and using the lower back to pull the load often too heavy. Use a weight matching your level! The goal is to shoot with the backbones, not only with the arms. Start the movement with the back muscles by pulling the elbows down.
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V-bar Pulldown Exercise

Dorsal exercises WIDE-GRIP LAT PULLDOWN

Or behind-the-neck pulldown

Dorsal exercises WIDE-GRIP LAT PULLDOWN

Or WIDE-GRIP LAT PULLDOWN

Or wide-grip rear pulldown
 This exercise of musculation solicits the muscles of the back especially at the level of the width. Working at the high pulley allows those who are not yet able to do push-ups at the fixed bar with their body weight, to muscle their back in width.

Targeted muscles


Mainly the large back, large round, small round and secondarily the muscles of the arms (brachius biceps, anterior brachial, long supinator), trapezios (lower part), rhomboids and lateral deltoids. When the bar is brought behind the neck with the arms along the body, the outer and lower parts of the large dorsals are targeted.

Execution of the exercise

Dorsal exercises WIDE-GRIP LAT PULLDOWN


Sit on the seat of the machine by placing the knees under the socks. Hold the bar in a wide grip, hands in pronation. Pull the bar down to the neck, then slowly return to the starting position. The back remains straight while running.
Breathing
Exhale when you lower the bar and inhale when you brake the ascent.
Safety instructions



The neck pull is not advisable as it can be traumatic for the shoulder joint. Generally, it is recommended to make this type of pull in front by bringing the bar to the level of the chest.
One should not cheat by using the abdominals to lower the load when it becomes difficult. With this bad technique, Dorsal will be rounded, the head will go ahead and you will tense. Keep the bust straight and concentrate on the dorsal muscles.



The bar should not be brought violently to the neck because shocks on the neck are not recommended.
WIDE-GRIP LAT PULLDOWN

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Dorsal exercises WIDE-GRIP LAT PULLDOWN


chest exercises bodybuilding with bands Chest draw Front

chest exercises bodybuilding with bands Chest draw Front



chest workouts


This weight training exercise solicits the muscles of the back at the level of the width. Working at the high pulley allows those who are not yet able to do push-ups on the bar with the body weight, to exercise the backbones.
chest workouts
Targeted muscles

Mainly the large back, large round, small round and secondarily the muscles of the arms (brachial biceps, anterior brachial, long supinator), trapezios, rhomboids and lateral deltoids. If the bust remains straight, the external part of the dorsals is urged. On the other hand, if you lean back and pull your elbows well behind you, you work the middle of the back and the top of the backs.

Execution of the exercise

chest exercises bodybuilding with bands Chest draw Front


Standing, take the pull bar with a hold larger than the shoulder width. Lower the bar and sit on the seat of the machine by putting the knees under the socks. Tilt the bust a little back by arching the lower back and bring the bar over the chest by strongly contracting the backbones. Slowly return to starting position.
Care must be taken to ensure that the bust does not move during the exercise.

Breathing

Inhale down the bar towards the chest and exhale by braking the ascent.

Safety instructions

In the weight room, it is often seen that this exercise is poorly performed. The biggest mistake is to use the lower back to pull the load - often too heavy - towards you, giving an impulse backwards. It is also important to shoot with the backs, not with the biceps. Imagine your hands as hooks, and pull your elbows down.

The starting position on the right, by bringing out the chest, makes it possible to easily bring the bar to the chest without hitting the face. Stay rigid enough on this exercise to feel your back muscles well.

variants

The more one leans back, the more the upper back participates. The effort can be carried on different parts of the back by varying the grip. The wide grip mainly requires the large back, tight grip the small round, the big round and of course the biceps.

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chest exercises bodybuilding with bands Chest draw Front

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