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Try to use this set of back and abdominal muscles to shape your V-cone



While many boys train for bouncing biceps, washboard tummies, or legs with a trunk, looking at the overall picture and overall shape of your body may be the key to achieving your aesthetic goals. You then want to form a V-shaped torso – this elusive rejuvenation that begins in the upper body and then narrows down to the hips.

Looking for a strong, muscular back and shoulders. This means you'll need a lot of rowing to build your rear drawbar and rhomboids. This V-Taper DB Series Series Training by Men's Health Fitness Director Ebenezer Samuel, C.S.C.S. It gives you exactly that ̵

1; and you also get good work for good measure.

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"If you only have time for a back exercise, do this exercise," says Samuel. "It's a versatile horizontal pull – safer around the shoulder than a vertical pull – when you do a desk job, it's far more important to create the scapular retraction that you do not get while sitting at the computer." And of course Samuel calls the series "One Stop Shopping" for the moves you need for the ideal V-cone.

For training you need a set of dumbbells and an adjustable bench. If you want to try this at home and need a set of dumbbells, check out this versatile Bowflex set.

  image "title =" image "class =" lazyimage lazyload "data-src =" https: // hips. hearstapps.com/hmg-prod.s3.amazonaws.com/images/eb-swole-workout-title-2-19-1550592369.png?crop=1xw:1xh;center,top&resize=480:*"/>[19659010] Men's Health / Eric Rosati </span>		</p>
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  • Adjust the bench so that you can lean against your hips and lean your arm against the headrest.
  • Hold a dumbbell in the other hand, your feet should be stretched, your knees are slightly bent. Press your core together to keep the spine straight while leaning over the bench.
  • Press your back muscles to do two repetitions and extend your elbow. The hand that holds the weight should be looking back 19659012] After the reps shown, do 1 traditional row repeat with your elbow near your body and your hand inward, then stop for a second at the top of the reps and squeeze yours Shoulders together before sitting on the sh ulter lower start position.
    1. The two types of rows work according to Samuel with different parts of the back and shoulders. "Each row with the elbow outstretched captures the back deltas and rhomboids, which is the key to building the spine width that pops out of a T-shirt," he says. "Then you go into the more normal row with your elbow close to your body, which will hit most of your lats, which will generally always be your heaviest barbell row, since you can not walk as hard as you like we can add this break. "

      The break does not just affect the bottom, even though the time under tension gives you the opportunity to pinch yourself properly. It will also destroy your abdominal muscles. Here your muscles in the core and lower back fight a ton of anti-rotation, says Samuel – as long as you keep your position square.

      To add this to your back training (or if you do not have time to complete the entire session), try 3 to 4 sets of 3 to 4 repeat clusters. More tips and routines from Samuel can be found in our complete Eb and Swole workouts. If you want to try a more engaging routine, consider the Ebs New Rules of Muscle program. Brett Williams