Yes! There
are many ways you can do your cardio workout while building a strong, sexy
back. This not only saves you time in the gym, but it also challenges your
fitness ability to a whole other level — improving your body composition and
its functional efficiency.
Anything
that challenges you can change you! It can make you stronger — make you better!
Not to mention, this type of high intensity workout can burn some major
calories in a small amount of time, speed up your metabolism and blast fat
fast!
Proper
form is KEY! So please refer to the tips below to prevent injuries.
Primary
muscles worked:
Latissimus
dorsi, teres major, posterior deltoid, rhomboids, mid and lower trapezius,
levator scapulae, biceps group.
Concentric
phase (the movement of pulling the bar down while contracting and shortening
the muscles being used):
Your back
should have a slight lean back (15-45 degrees). Pull bar toward chest. Pull
scapulae (back of shoulder area - shoulder blades) down and together, creating
a natural arch in the lower back. Keep scapulae depressed (down) and retracted
(squeezing shoulder blades toward each other).
Eccentric
phase (releasing the bar back up to its original position while lengthening the
muscles being used):
Let arms
back up slowly to original starting position while keeping tension in the
latissimus dorsi (broadest muscle of the back). There should be no change
in the angle at the hips once original degree of lean is established.
Be sure to
make time to stretch your back muscles after the workout (and even on a
day-to-day basis) to release tension, maintain flexibility and prevent injuries.
Watch this video and stretch with me! :)
No comments:
Post a Comment