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Bent on the column: correct form and manual for power tips and video
https://www.youtube.com/watch?v=2ABXEL-OJ5U
Your feet and your hands. Maybe those are muscle groups you think about many as you go to the gym.
But working your back muscles is very important as strengthening your legs – if not more. After all, your back is the navel of your body. It’s a place your power goes out.
If you want to build this group of the most important muscles, you should familiarize yourself with the rows on the rows. This exercise absorbs the main muscles in your back, increasing your strength and stability.
Wondering how to make a layer on a column? You’ve come to the right place.
Is it? What is the top of the column?
Bleeding on a layer is a weight -based workout designed to help you promote back and core strength. This exercise is referred to as a compound movement, meaning it focuses on many muscle groups at the same time.
In particular, when you make a row over the column, you share your:
- Biceps
- Trapeziuses
- Rhomboids
- Back Deltoids
- Latissimus Dorsi (Lats)
In short, the bent on the column works all your back, with the added bonus to share your biceps.
Why add me to the top of the column to my workout?
There is no shortage of reasons for incorporating this exercise into your exercise process. To prove our opinion, let’s look at some of the most important benefits of the column on the column.
They form strength and muscle spasms
Many exercises contribute to muscle growth and increased strength, but laying in layer is excellent. Along with many different muscles involved, the layer on the layer promotes high levels of muscle hypertrophy (growth) to the whole body. In the end, you won’t just feel strong – you’ll do Look Power.
Can help prevent injury
If you regularly include the top of the rows in your exercise routine, you can also increase your spinal stability. A strong back improves your posture and makes you more resistant to back injuries.
Most of all, this benefit is not only applicable to acute injuries. According to a recent analysis, exercises like bent on the layer can also help reduce chronic spinal pain.
They have software to work
Bent on a layer of glass the daily motion of picking something on the floor. By strengthening the appropriate muscle and learning the correct form of this movement, you can lift the heavy and easily the objects.
What’s more, bending over the column is the best cross training exercises to help you promote “pull power.” Since you use the same muscle groups in many games and other exercises, each rep will improve your performance in all kinds of activities.
They are simple
Looking for another reason to like the column on the column? You can practice anywhere. What you need is a pair of dumbbells (or accessories) and a few feet of space, and you can burn calories to burn calories and build muscle.
Learn how to make a row over a row
Wherever you make your layer on top of the column, you need to do it correctly to prevent injury and relax all benefits. Here’s what to do:
- Step 1: Grab your weight – You can execute the rows on rows with two materials or dumbbells. Whatever option you choose, bring your equipment to the open in the gym.
- Step 2: Consider the starting position -If your feet wide, take your weight and face and face your palm towards your body. Hinge on your hips to move forward, stretch your back, and bend your knees slightly.
- Step 3: Lifting weight – When you’re ready, pull the weight towards your lower ribs, lowering your shoulder together like you.
- Step 4: Slow your hands – Stay over the movement for seconds, then slowly lower your hands, returning to the starting position.
Computer advice
Even if you have never made a row on a row, you can know the practice quickly. Just put the following tips in mind:
- Reduce your load – While you can be used to lift heavy weight on the rack, it is best to start any new exercise and lightweight. Starting with a light load allows you to complete your form before proceeding with heavy weight. Alternatively, you can use resistance bands in the beginning; Stand up on them or wrap them in a strap near the ground before lifting.
- Think “up and down” – When you lift your dumbbells or accessories, follow a straight line from the ground. Alternatively, you may end up engaging a bad set of muscles.
- Move slowly – more control, better. It should take two or three seconds to lift the weight, and the other two or three to get it back down. By taking your time, you can reduce your risk of injury and increase your results.
The most common mistake to look out
We see a lot of first -time players coming through our doors, so we know what common mistakes you should find when trying the top rows. Include:
- Around the back – Bleeding too much can pull your back. Try to maintain a straight spine that hangs from the waist at an angle of 45 degrees.
- Using speed – swinging or moving fast weight is “cheating” – will not reap all the benefits in this way. Always bring your weight to the full and complete channel before you start your next rep.
- Putting legs wrong -Make sure your feet are facing forward, approximately the width of the hippo, and are mounted vigorously on the ground.
As you avoid these common issues, you can enjoy a safe and effective workout.
Bent on top of column: your strong back ticket and base
If you are looking for a complete workout of the upper body that focuses on your spine, base, and hands, bent on the column is your new friend. Imagine doing a few sets of this exercise next time you hit the gym.
Is it? Need a knocking practice? Chuze’s fitness is the place for you. Our advanced equipment and friendly staff are ready to welcome computers and experienced athletes. With all the gears you need to achieve your body exercise goals, as well as group classes and recovery and resting services, our equipment is second.
Find your closest fitness area to develop your physical exercise journey.
Sources:
Very fit. Exercises of isolation against isolation: Which one is better? https://www.verywellfit.com/which-is-better- Compound-or-Solation-ExerCises-3120718
Men’s health. How to make a bent layer for great spine and bicep benefits. https://www.menshealth.com/uk/building-muscle/a757301/how-to-master-the-bent-Over-Row/
Very fit. Bent-top dumbbell method: correct form, different, and common errors. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
National Biology Information Center. Back Chain Resistance Training compared to general exercises and plans for walking for low back pain treatment in population: systemic reviews and meta analysis. https://pmc.ncb.nlm.nih.gov/articles/pmc7940464/
Very fit. Bent-top dumbbell method: correct form, different, and common errors. https://www.verywellfit.com/how-to-properly-perform-the-dumbbell-bent-over-row-3498295
Reviewed by:
Ani is the Vice President of Equality at Chuze Fitness and oversees the group of group exercises and team training departments. He had a 25+ year job in club management, personal training, group exercises and teacher training. Ani lives with her husband and baby in San Diego, CA and loves hot yoga, snow board and all good things.
