How to Build your back muscles, چگونه عضلات پشتتان را تقویت کنید, عضلات پشتتان را بسازید

How to Build your back muscles, چگونه عضلات پشتتان را تقویت کنید, عضلات پشتتان را بسازید


as 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 IFYOU FIND THHIS EXERCISE HARD_ then just carry on doing it without the
weight I would recommend you to do a set of 4 times 10 repetition for this exercise
this exercise are designed to build your infraspinatus, rhomboids, supraspinatus
the minor and the major Teres the way throughout this video clip
this exercise will 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 Control manner pushing yourself
downwards toward the floor on my next exercise I will be showing you the chest
supported bent over 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 and Third exercises which I’ve
shown you guys in this video clip and make a noise superset of 4 times10
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 lets zoon in, it 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 scapula so collectively there’s a rhomboid minor
and major muscle when these muscles contract they drug the scapula toward the midline
as you can see and we know this as the abduction of the scapula in my next exercise I will be
showing you an exercise which is —” very similar to cable lat pulldown exercise”—
this exercise like my other previous exercise will 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 towards a starting position This exercise would help you to build up
your rhomboids lower Trapezius infraspinatus minor and major Tres I would recommend you to add up this
exercise to my last exercise and make a superset combination and do a 4 times
10 repetitions for both of these exercises on my next exercise I will be showing you the cable rear deltoids fly exercise 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 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 to 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 and minor and your traps

Leave a Reply

Your email address will not be published. Required fields are marked *