قالب وردپرس درنا توس
Home / Fitness and Health / This back and abdominal training makes you rich and rowing

This back and abdominal training makes you rich and rowing



Training the back does not have to mean heavy weights or rickety machines. With your body weight, TRX straps, and some help from gravity, you can still do a good job targeting other muscle groups as well.

TRX PRO Suspension Trainer System

This routine by Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. Fits back and abs with a simple two piece TRX maneuver. The TRX Reach series for a perfect series may look easy, but you'll reach your core, row, and pull out so you have a lot of work to do.

"It's also super scalable," says Samuel. "To make it harder, position yourself so that your torso is closer to the ground, and to make it easier, stand upright and get more vertical physique." No matter what, make sure that you press your buttock muscles to achieve a tighter line from the torso to the upper legs.

To complete the TRX-Reach range, you need a suspension trainer such as TRX belts and a sturdy anchor. If you or your gym does not have a convenient setup, check out this kit.

  image "title =" image "class =" Lazyimage Lazyload "data-src =" https://hips.hearstapps.com/hmg-prod.s3.amazonaws.com/images/eb-swole-workout-title -1-16-1547656342.png? Crop = 1xw: 1xh; center, top & resize = 480: * "/> [19659007(MenusHealth/EricRosati</span>		</p>
</div>
<ul class=
  • Stand in front of the setup and grab a TRX handle Sit back, stretch your arm, and hold the strap so that it supports your weight (remember Ebs' tip for positioning for trouble from the top.) Press your buttock muscles and core together around the torso straight up
  • Extend your free arm so that it is the same as the other one.
  • Stretch your free arm behind you as far as you can and stretch the ground to the ground, T "shape Position your upper body as much as possible.
  • Push your back, core, and joint down your elbows to join your arm Hold the handle, row backwards, and as high as the TRX-STAPs with your arm off as possible.
  • Maintain your fuselage position as you extend your arm to bring the handle to the starting position and keep your outer arm straight forward.
  • Press your back, core, and joint at the elbows with the arm holding the handle to perform a standard one-armed squeeze row. This is a pair of repetitions.
    1. The rudder movement makes this a poor routine for training the back, but the body control you need to perform the entire maneuver makes this exercise a great exercise.

      "We could just do it and you can just lower [after one reach rep]relax your abdominals completely and reach another row," says Samuel. "But we want to train core control, which requires proprioception (your body's awareness in space) and a central and mental focus when you find that position, and once you've found that torso position, because you only have that TRX Keep the core firing with one hand as if you were holding a one-armed inverted plank. "

      Add this to your back training or challenge your abdominal routine with 3 sets of 4 to 5 reps per arm. You can find more tips and routines from Samuel in our complete Eb and Swole workouts. If you want to try an even more dedicated routine, consider the program of Eb's New Rules of Muscle .


    Source link