Build up your back your back muscles, عضلات پشتتان را بسازید, عضلات پشتتان را تقویت کنید

Build up your back your back muscles, عضلات پشتتان را بسازید, عضلات پشتتان را تقویت کنید


guys my name is MOHSEN this is my new
video clip and I would like to show you a few different back exercises as you
can see I’m showing the anatomy of the rhomboids muscle while in my first
exercise I place a weight over my chest hanging on the bar with a wide grip
range of motion please if you find this exercise hard then just carry on doing
it without the weight I would recommend you to do a set of 4 times a 10
repetition for this exercise this exercise are designed to build your
infraspinatus rhomboids supraspinatus the minor and the major teres all the
way throughout this video clip this exercise would be more effective if you
are pulling yourself all the way up to the bar as you can see in this video
clip and contracting your shoulder blades together and in a controlled
manner pushing yourself downward toward the floor on my next exercise I will be
showing you the chest supported band / lateral raise which you could see in
this animation your hands should create a straight line with your shoulders and
your elbow should slightly Bend without changing the elbow angle bring your
hands on access with your shoulders and return to the starting position
you could add up these exercises with my FIRST& THIRD exercises which I’ve shown
you guys in this video clip and make a noise superset of 4 times 10 repetition
the chest supported bent over lateral raise mainly builds up the posterior
deltoids,supraspinatus, teres major and rhomboids muscle rhomboid major which is bigger than the
minor let’s zoom in , rises from the spinous process of T2 all the way down
to T5 and then it’s going to insert all along the medial margin of the scapula
so collectively there is a rhomboid minor and major muscles when these
muscles contract they draw the scapula toward the midline as you can
see and we know this as a abduction of the scapula in my next exercise I will
be showing you an exercise which is very similar to cable lat pulldown exercising
this exercise like my other previous exercise would help you to build up your
back muscles in this exercise make sure you adjust the knee pad and your
desirable weight first then with a wide grip range of motion while leaning back
at 45-degree angle slightly stick your chest out and as you are pulling down
the bar let it lightly touch your chest make sure your body stays steady at 45
degree position at all time without changing this angle at this position
while the bar is touched your chest squeeze your shoulder blades while you
are pulling down the bar to the bottom position extend your hands and let your
back muscle stretch toward the starting position this exercise would help you to build up
your rhomboids lower trapezius infraspinatus minor and major Terres
I would recommend you to add up this exercise to my last exercise and make a
superset combination and do a 4 times 10 repetition for both of these exercises in my next
exercise I will be showing you the cable rear deltoids fly exercises in this
exercise first adjust the pulleys on the cable machine just as a high as your
shoulder level then cross over the cables on the both side of the machine
and pass the one on your right to your left hand and the one on your left to
your right hand step backward a bit and straighten both your back and your arms
without bending your elbow then from the starting position pull the cables toward
your back and repeat this for a set of 4 times 10 as I explained you could
combine this exercise with the previous exercise and make a nice superset of
4 times 10 for each exercise this exercise mainly builds up the posterior
deltoids rhomboids teres major minor and your traps

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