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364
FrancoColumbu
Back Exercises
WIDE-GRIP CHINSBEHIND THE NECK
PURPOSEOFEXERCISE:To widenthe
upperbackandcreatea full sweepinthe lats.
Wide-Grip Chinswidenthelats
anddeveloptheentireshouldergirdle.
This exerciseis primarilyfor theupperandouterregionsof thelatsandalsospreadsthescapula,makingit easiertoflarethelats.
EXECUTION:(1)Takeholdof thechin-
ningbarwith anoverhandgrip,handsaswideapartaspracticable.(2)Hangfromthebar,thenpull yourselfup sothatthebackofyournecktouchesthe
bar.This is astrictexercise,sotrynot
tohelpyourbackbykickingup withthe legs.At thetopof themovementhold for abriefmoment,thenlower
yourselfslowlybackto thestartingpo-sition.Chinsinvolveyourentirebodyweight,sosomebeginnersmaynotbe
abletodotherequisitenumberof rep-etitionsfor eachset.I recommend
theydowhatI usedto do:Insteadof
tryingto do5 setsof 10repseach,doasmanyrepsaspossibleata time-
maybeonly3 or 4 until atotalof 50
repsis achieved.The strongeryouget,thefewersetsit will taketo getto50repsandtheshorterthetimeit willtaketo do it.
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WIDE-GRIP CHINS TO THE
FRONT (OPTIONAL)
PURPOSEOFEXERCISE:To widentheupperbackandcreatea full sweepin thelats.
Chinningyourselfsothatyoutouchyourchestto thebarratherthan
thebackof theneckgivesyouaslightlylongerrangeof motionandis
lessstrict,allowingyouto cheatslightlysoyoucancontinueyourrepsevenafteryouaretired.
EXECUTION:(1)Takeholdof thechinningbarwith anoverhandgrip,handsaswideapartaspracticable.(2)Hangfromthebar,thenpull
yourselfup, tryingto touchthetopofyourchestto thebar.At thetopofthemovement,hold for abriefmoment,thenloweryourselfbackto thestartingposition.
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CLOSE-GRIP CHINS
PURPOSEOF EXERCISE:To work the back muscles, widen the lower
lats, and develop the serratus.
This exerciseis great for widening and lengthening the appear-
ance of the lats. It'also developsthe serratus anterior, those little
fingers of muscle that lie under the outside of the pecs, which add
so much to front poses such as double-biceps or any other over-
head pose.
EXECUTION:(1)Takeholdof thechinningbar (orclose-griptrian-gledevicefoundin manygyms)withyourhandsclosetogether,onehandoneithersideofthebar.Hangbelowthebar.(2)Thenpullyourselfup whileleaningyourheadbackslightlysothatthechest
touches (or nearly touches)yourhands;lowerthebodyslowlyfor afull stretchofthelats.Workforthefullestrangeofmotion.
100can alsodo Close-Grip Chins by pulling on a straightbar instead:if a doublehandle.
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LAT MACHINEPULLDOWNS
PURPOSEOFEXERCISE:To widen
theupperlats.This exerciseallowsyouto do
Chinswith lessthanyourtotalbodyweight,soyoucando alot ofextrarepsfor theupperbackif youfeelyouneedmoreworkin thatarea(butit shouldnot replaceChins asthestandardexercisefor
wideningtheupperlats).
EXECUTION:(1)Usinga longbar,
graspit with awide,overhandgripandsit on theseatwithyourknees
hookedunderthesupport.(2)Pullthebar downsmoothlyuntil it
touchesthetopofyourchest,
makingtheupperbackdothework andnotswayingbackto in-volvethelowerback.Release,ex-
tendthearmsagain,andfeelthelatsfullystretch.
VARIATION:Try doingLat Pull-downsbehindtheneckinsteadofin front.
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CLOSE- OR MEDIUM-GRIP PULLDOWNS
PURPOSEOFEXERCISE:To workthelats,especiallythelowerlatarea.Again,workingwith anoverheadcableandweightstackallowsyou
to dothechinningmovementwith lessthanbodyweight.
EXECUTION:(1)Graspthehandlesor abarusinganarrow-or medium-
closegripandpull downtoyourupperchest.Don't swaybackward,buttry toconcentrateonusingthe latsto dothemovement.(2)Draw theshouldersdownandbackandstickthechestout.Let thehandlesgoup-
wardagainuntilyourlatsarefullystretchedout.
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BENT-OVER BARBELLROWS
PURPOSEOFEXERCISE:To thicken
theupperback.
This exercisealsohelpswiden
theupperbackand,to alesserde-gree,addsdensityto the lowerback.
EXECUTION:(1)Standingwithfeetafewinchesapart,graspthebarwithawide,overhandgrip.Withyourkneesslightlybent,bendforwarduntilyourupperbodyisaboutpar-alleltothefloor.Keepyourbackstraight,headup,andletthebarhangatarm'slengthbelowyou,al-mosttouchingtheshinbone.(2)Us-ingprimarilythemusclesoftheback,lift thebarupwarduntilittouchestheupperabdominals,thenlowerit again,undercontrol,backtothestartingposition;thenimme-diatelystartyournextrep.It isim-portanttomakethebackworksoasnottomakethisabicepsexercise.Thinkofthearmsandhandsas
hooks,awayoftransmittingthecontractionofthelatstothebar.
Don'tbringthebaruptothechestareaitself;bringingit onlytotheab-domenreducestheroleofthearms.
Makesureyourfirstsetofanyrow-ingexerciseisrelativelylighttoletyourbackgetwarmedup.Bythetimeyougettoyourlastset,alittlebitofcheatingisallrighttogetyouthroughit,butkeepit toamini-mum.
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In Bent-OverBarbellRows,youpullwiththelatsbutdon'tliftwiththelowerback.Keepyourupperbodyparalleltothefloor all throughtheexercise.Noticehowthebarispulledup totheabdomenratherthanup towardthechest.
Thisdrawingillustratestwomajormistakes:Ifyoudon'tholdyourbodysteadywhendoingBent-OverBarbellRows,youinvolvethelowerbackmusclesratherthanisolatingthelats.And ifyou lift thebar up toward the chestinsteadof the
abdomen,you involvethe arms,so that the biceps
are doing a lot of thework you are trying to getthe latsto do.
WhenyoudoRowswithanOlympicbarbellsetwithitslargerplatesyouneedtostandonablockor abench
sothatyoucanlowerthebarall thewaydownwithouttheplates
touchingthefloor.Withyourheadup,backstraight,andkneesflexed,youarein apositionsimilartoan
Olympiclifterabouttocleanaheavybarbell.
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BENT-OVER DUMBBELL ROWS
PURPOSEOFEXERCISE:To workeachsideof theupperbackindepen-
dently.You canstillworkheavyandgiveyourbackagoodworkoutusing
dumbbells,butby usingthemyouforceeachsideof thebodytoworkup to itsowncapacity,ratherthanrunningtheriskof havingthestrongersidehelpouttheweakerone.This is agoodweakpointexercisefor anyonelackingupperbacksymmetry.
EXECUTION:(1)Graspadumbbellin eachhand,bendyourkneesslightly,
thenbendforwardfromthewaist,keepingyourheadup andyourbackstraight.Let theweightshangatarm'slengthbelowtheshoulders.(2)Si-multaneouslylift bothweightsupasfaraspossibletoyoursides,holdingyourupperbodysteadytoavoidinvolvingthelowerback(theweightsshouldcomeup toyoursides,notyourchest,in ordertokeepbicepsin-volvementtoaminimum).Thenlowertheweightsagain,slowly.
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T-BAR ROWS
PURPOSEOFEXERCISE:To thickenthemiddleandouterback.
EXECUTION:(1)Standingonablockwithyourfeetclosetogether,knees
slightlybent,benddownandgraspthehandlesof theT-Bar machinewith anoverhandgrip.Straightenyourlegsslightlyandlift up untilyour
bodyis atabouta45-degreeangle.Withoutchangingthisangle,lift the
weightup until it touchesyourchest,(2)thenlowerit againto arm'slength,keepingtheweightoff thefloor.
Rememberthatthisis anupperbackexercise-you arenotsup-
posedtodo muchliftingwith thelowerbackor legs.If youfindyouarenotableto dothislift withoutswayingandliftingup withyourbackto
anexcessivedegree,youaresimplyusingtoo muchweightandshould
takeoff aplateor two.However,asmallamountof movementis in-evitable.But be certainto keepyourbackstraightor evenslightlyarchedandnevertobendoverhunchbackfashion,whichcouldresultin
injury.By usinganarrowgrip,thisexercisewill workmostlytheouterlatsbecauseyoucannotgettherangeof motionto fully involvetheinnerbackmuscles.However,thislimitedrangeof motionmeansthatyouwill
eventuallybeableto lift moreweightthanwhendoingBarbellRows,whichmakesthisagoodpowermovement.
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ONE-ARM DUMBBELL ROWS
PURPOSEOFEXERCISE:To independentlyworkeachside,oftheback
Rowingonesideatatimewith adumbbellhastwouniqueadvan-tagesoverBarbellRows:It isolatesthelatissimusmusclesoneachside,
andit allowsyouto lift theweighthigherandthereforegetamorecom-pletecontraction.Usingheavyweightin thisexerciseis lessimportantthangettingthefullestrangeof movement,whichwill helpdevelopanddefinethecenterof theback
EXECUTION:(1)Takingadumbbellin onehand,bendforwardfromthe
waistuntilyourupperbodyis nearlyparallelto thefloor.Placeyourfreehandon thebenchfor support.Beginwiththeweighthangingdownat
arm'slength,feelingthefullestpossiblestretch.Turnyourhandsothatthepalmfacestowardyourbody.(2)Keepingyourbodysteady,lift theweightup toyourside,concentratingon doingtheworkwiththebackratherthanthearm.Lower theweight,keepingit undercontroLFinish
yourrepetitionswith thisarm,thenrepeatwiththeotherarm,
LeePriest
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ONE-ARM CABLEROWS
PURPOSEOFEXERCISE:To developthelowerlats.
This is anespeciallygood
movementfor tyingin thelowerlatsto thewaist.
EXECUTION:(1)Usinga floor-levelpulley,takeholdof ahandlewithonehand.If donestanding,as-sumeabalancedstance,the leg
oppositethearmyouwill be usingin theexerciseforward,otherlegback.(This canalsobedonewhile
seated.)Beginwithyourarmfully
extendedin frontofyou;youmayevenwantto twistyourhandin-wardsothatthethumbis lower
thanthelittlefingerto createthe
fullestpossiblestretch.(2)Pull thehandlebackbyyoursideasfar as
youcan,twistingyourhandout-wardsothatthethumbendsup on
theoutside,feelingthebackmus-clescontract.Releaseandextend
yourarmandtwistyourwristbackto thestartingposition.Complete
yourrepetitions,thenrepeatthe
exerciseusingtheotherarm.The secrettosuccessdoing
One-ArmCableRowsis rangeofmotion.Whenyoupull thecable,
bringyourelbowasfarbackaspos-sible-which is alot fartherthan
youcangodoingregularCableRows.Also,asyoureleaseandlowertheweightagain,makesureyoustretchyourarmandlatsasfaraspossible.
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SEATED CABLE ROWS
PURPOSEOFEXERCISE:To developthethicknessof thebackandthelowerlats.This movementalso
worksthelowersectionsof thelats.
EXECUTION:(1)Takeholdof the
handlesandsitwithyourfeet
bracedagainstthecrossbaror awoodenblock,kneesslightlybent.
Extendyourarmsandbendforwardslightly,feelingthelatsstretch.Youshouldbe situatedfarenoughaway
fromtheweightstacksothatyoucanstretchlikethiswithoutthe
weighttouchingthebottom.(2)From thisbeginningposition,
pull thehandlesbacktowardyourbodyandtouchthemtoyourab-domen,feelingthebackmusclesdo-
ingmostof thework.Yourback
shouldarch,yourcheststickout,andtry to touchtheshoulderblades
togetherasyoudrawtheweighttowardyou.Don'tinvolvethelowerbackmusclesby swayingforwardandback.When thehandlestouch
yourabdomenyoushouldbe sitting
upright,not leaningbackward.Keepingtheweightundercontrol,releaseandlet thehandlesgofor-wardagain,oncemorestretchingoutthelats.
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SEATED CABLE ROWS
(OPTIONAL)
Usingseparatehandlesaspicturedhereallowsyoutogetyourhandsandelbowsfartherback,puttingmoreofthestressonthecenterofyourback.
MACHINE ROWS
Manygymsareequippedwith avariety
of specializedrowingmachines.Someduplicatetheeffectof SeatedRows,
while othersallowyouto do a rowingmotionbypushingbackwiththeelbowsandnot involvingthecontractionof thebiceps.Each of thesehitsthebackalit-
tledifferently,andall areusefuldevices
to includeoccasionallyin yourworkoutstoprovidevarietyandto surprisethemuscles.
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~""""
~ BENT-ARM PULLOVERSWITH BARBELL
PURPOSEOFEXERCISE:To work the
lowerlatsandtheserratus.It also
stretchesthepectoralsandhelpswiden
therib cage.
EXECUTION:(1)Lie onyourbackalongaflatbench.Placeabarbell(oranE-Z
curlbar)onthefloorbehindyourhead.Reachbackandgraspthebar.(2)Keepingyourarmsbent,raisethebarandbringit justoveryourheadtoyourchest.Lowerthebarslowlybacktothestartingpositionwithouttouchingthefloor,feelingthelatsstretchouttotheirfullest.Whenusingaheavyweightforthismovement,I havesomeonesitonmykneestostabilizemesothatI canputallmyeffortintoliftingthebar.
Mark Erpelding
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MACHINEPULLOVERS
The Pulloveris actuallyacircularmotion,andit is oftendifficultto
work themusclesthrougha fullrangeof motionusingfreeweights(althoughadvancedbodybuilderslearnto dothispurelyby experi-ence).Somepullovermachinesarevaluablein thattheyallowyoutowork againstvariableresistance,
andsomealsoprovidefor trainingonearmatatime,givingyoutheopportunityfor additionalisolation.In fact,in myopinion,Pullover
machinesareamongthemostvalu-ableexercisemachinesyouwillfind in agym.
EXECUTION:(1)Graspthebaroveryourhead,and(2)driveit down,
feelingthelatscontract.At theendof themovementthebarshouldbe
jammedagainstyourabdomen.
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DEAD LIFTS
PURPOSEOFEXERCISE:To workthe
lowerback.Deadliftsareanoverall
powerexercisethatinvolvesmoremusclesthananyotherexercisein
yourroutine,includingthelowerback,upperback,andtrapeziusmuscles,thebuttocks,andthelegs.
A stronglowerbackis especially
importantwhendoingmovementslike Bent-OverRowsandT-Bar
Rows,whichput a lotof strainonthisarea.
EXECUTION:(1)Placeabarbellon
thefloor in frontof you.Bendyourknees,leanforward,andgraspthebarin amedium-widegrip,onehandin anoverhandgrip,theother
in anunderhandgrip.Keepyourbackfairlystraighttoprotectit
fromstrain.If youcurveyourback
yourisk injury.(2)Beginthelift bydrivingwiththelegs.Straightenupuntilyouarestandingupright,thenthrowthechestoutandshoulders
backasif comingto attention.Tolowertheweight,bendtheknees,leanforwardfromthewaist,and
touchtheweightto thefloorbefore
beginningyournextrepetition.
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Intervertebraldisc
Deadliftingwiththebacktightandstraight,keepingtheheadup,takesundesirablestressoffthespinalcolumnandlowerbackmuscles.The
vertebraearein alignment,withnounequalstressplacedontheintervertebraldiscs,whichis ofvitalimportancetothesafetyofthelowerback.
Deadliftingwiththebackin aroundedpositionwiththeheaddownplacesunequalpressureonthedelicateintervertebraldiscsandlowerback
muscles.Thediscsaresimultaneouslycompressedononesideandextendedontheother.Keepingtheheadup andthebackstraightdistributesthestressandreducesthechanceofinjury.
EXTENSION Lower lumbarvertebrae
COMPRESSION
Intervertebraldisc
WhenyoubegintheDeadliftwithyourheadupandbackstraight,youallowtheglutei,legmuscles,andlowerbacktodrivethebarupwardwithmaximumforce.
StartingaDeadliftwithyourbackbentfor-wardmeansthatthelowerbackisgoingtohavetodomostoftheinitialworktogetthebarrrwving.Thisisdangerous.
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GOOD MORNINGS
PURPOSEOFEXERCISE:To workthe lowerbackin isolation.
EXECUTION:(1)Standingwithfeetafewinchesapart,holdabarbellacrossthebackofyourshouldersasforSquats(seepage497).(2)Keep-ingyourlegslockedandyourbackstraight,bendforwardfromthewaist,headup,untilyourtorsoisaboutparalleltothefloor.Holdforamo-ment,thencomebackuptothestartingposition.
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HYPEREXTENSIONS
PURPOSEOFEXERCISE:To developthespinalerectorsof thelowerback.
EXECUTION:(1)Positionyourselffacedownacrossahyperextensionbench,withyourheelshookedundertherearsupports.Claspyourhandsacrossyourchestor behindyourheadandbendforwardanddownasfaraspossible,feelingthelowerbackmusclesstretch.(2)Fromthisposition,comebackup untilyourtorsois justaboveparallel.To pre-venthyperextensionofyourspinedon'tlift up anyhigherthanthis.
FlexWheeler
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