Audiobook - Weight Training: Steps Made Simple
Description
Vocal Characteristics
Language
EnglishVoice Age
Young Adult (18-35)Accents
North American (General)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
today, we're gonna teach you how to do the bent over row. Begin with your feet shoulder width apart and your shoulders slightly higher 10 to 30 degrees than your hips. Your back should be flat, abdominal muscles contracted elbow straight, knees slightly flexed and eyes looking at the floor about two feet ahead of the bar. Grass the bar in a palms down overhand grip with the thumbs around the bar. Your hand should be evenly spaced forward to six inches wider than shoulder with hold the bar upward in a straight line. Exhale as the bar and years your chest towards the upward movement. Pull in a slow controlled manner until the bar touches your chest, near the nipples or for women just below your breasts. Their torso should remain rigid throughout the exercise, with no bouncing or jerking. If you find yourself with your bar touching your chest, reduce the weight on the bar and concentrate on touching your chest with the bar. When the bar touches your chest, pause momentarily before beginning the downward movement. Inhale during the downward movement. Slowly lower the bar in a straight line to the starting position without letting the weight touch for bounce off the floor. He's sure to keep your knees slightly flexed during the upward and downward movements to avoid placing excessive stress on your lower back. If you find your upper back is rounded, lift your head slightly archer back and focus on a spot in the floor about two feet. The head of the bar. If your knees are locked, lecture knees slightly to reduce stress on your lower back. If you find your upper torso is not stable or moves up and down, have someone placed a hand on your upper back to help remind you of the proper position. Although the bent over row is considered to be one of the best exercises for the upper back, it is also frequently performed with bad technique or modifying more than usual. Do not be tempted to use a heavier weight, thinking that it will increase your strength faster. Attempting to lift too much weight leads to bad technique and possible injury. Another mistake is to pull upward simultaneously, lifting with your legs and low back and then quickly leaning forward to make contact. The bar too much forward lean, combined with nearly or fully extended knees, results in a significant amount of stress on the lower back and increases your risk of injury