Oar to the neck with bar

"Oar to the neck with bar"

Hello friends today we have a new publication in our blog, today we are going to speak about an exercise that we see often in the gymnasia but that often is not realized of the correct form to obtain a good work in our musculature, are speaking about the exercise "Oar to the neck with bar".

This exercise if it is realized correctly fortifies of a correct form our trapeze, but often the exercise is not realized well, normally for ignorance of the correct technology or for overweight in the accomplishment of the exercise.

The implied musculature is the following one:

-            Average Deltoid.

-           Supraespinoso.

-           Elevator of the escápulas.

-           Upper Fibers of the trapeze.

Of secondary form the worn out musculature is the following one:

-            Portion talks of the brachial biceps.

-           Previous Deltoid.

-           Fascicles claviculares of the pectoral one.

The correct execution of the exercise:

Initial Position.

Of foot, with the feet to the width of the shoulders and holding a bar with the widespread arms.

Upsward movement.

From the initial position we raise the bar lightly at a height of our shoulders.

Downward movement.

From the previous position, we get down the bar up to coming to the initial position of the exercise.

Advices.

-            To realize the exercise to a controlled speed.

-            Not to realize balancing with the body.

-            Not to put an excessive weight.

-            To realize the whole range of movement.

Bibliography.

Colado Sánchez, J.C. (1996). Fitness en las salas de musculación. Barcelona, España: INDE.

Back exercise: Seated cable row

Seated cable row

       Hello friends, today we are going to explain a very effective exercise to you to work the musculature of the back, are going to work the Seated cable row, this exercise consists of doing a movement simulating that one is doing a row exercise.

        That implies the different muscles of the back like Dorsal broadly, roundly major, portion happens of the trapeze and romboides.

       Therefore it is necessary to depart from an initial position

• It is necessary to sit looking at the support of the machine and flex the legs them resting on the support. 
• It is necessary to have a correct position therefore it is necessary to sit raised and to press the trunk on the support of the machine.
• To take the handles using a grasp closed in over hands grasp
• To extend totally the elbows.

       The exercise begins with the backward phase of movement

•  Where it's necessary to pull the handles towards the chest.
•  Since good we have said before, to support the raised trunk and the elbows close to the ribs.
•  To pull the handles as backward as possible.
• Not to move the trunk as help to move the weight. Important

Back exercise: Wide gripe lat pulldown

Wide grip lat pulldown

       Today they let's sense beforehand an exercise very realized in the bodybuilding  rooms to work the muscles of the back, where they are implied dorsal broadly, roundly major, rhomboid and portion happens of the trapeze.

       If friends, we explain to you the skill of execution of the wide grip lat pulldown, an exercise that is easy to work when the suitable indications are known.

       Therefore to begin the exercise is necessary to adopt an initial attitude:

• It is necessary to take the bar by means of a grasp in overhand
• This grasp must be broader than the width of the shoulders
• To place the thighs under the quilted ceilings
• To incline the trunk lightly backward
• To extend the elbows

       Downward phase movement

• It’s necessary to pull the bar down and towards the top portion of the chest.
• To keep the trunk lightly sloping
• Not help yourself with the body to move the weight
• And to lower the bar up to the chest. 

       Upward phase movement

• It's necessary to extend the elbows lightly up to coming to the initial position
• To support a correct corporal attitude

Bibliography:

Extraído de Baechle T & Earle R. (2007). Principios del entrenamiento de la Fuerza y del Acondicionamiento Físico. Ed. Médica Panamericana

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Horizontal rowing with dumbbell

"Horizontal rowing with dumbbell"

Hello friends, today we fulfil a new post it brings over of an exercise of easy accomplishment but that great people realize of an incorrect form, today we try to explain like to realize this exercise of a correct and healthy form, it is a question of the exercise "horizontal rowing with dumbbell", this exercise is very good to strengthen the back, since we work with free weight, so that we can involve the stabilizing muscles.

To realize this exercise only we need a bank and it dumbbell one.

The musculature involved in this exercise is the following one:

-         -  The dorsal width.

-          - The round major one.

-          - The trapeze.

-          - The romboides.

-          - Later Part of the deltoid.

Of secondary form also we work the following musculature:

-         -  Brachial Biceps.

-          - Brachial previous.

-          - Long Supinator.