Do you know that your back probably gets the most out of your workout? The most effective way to train this large muscle group is therefore to use a superset workout. This superset contains six movements and 13 series in a format of 30 minutes or less.
- Warm up for five to ten minutes with light cardiovascular exercises and dynamic stretching focused on the shoulders, upper back, lower back, hips and neck, then start your first superset.
- The super-set moves back to back and does not rest more than 60 seconds between the two to speed up the duration of your training and your caloric expenditure.
- Use a light-to-moderate weight for your first set, then aim for a moderately heavy weight for the rest of the movements.
- Keep your reps high enough to increase your tension time, which stimulates muscle development.
1. Barbell Good Morning
How:
- Balance a bar on your shoulders and traps and grasp it lightly with both hands.
- Stand with your feet hip-width apart, shoulders forward and backward, and focus forward.
- By moving the upper body in one unit, bend forward with the right back (hip joint) and lower your torso to the ground.
- When you arrive almost parallel or as far as you can, reverse the movement and go back to the beginning.
2. Wide-Grip Pull-Up
How:
- Hang on a pull bar with your hands wider than your shoulders.
- Bend your knees and cross your feet behind you.
- Look up at the bar and lift your chest.
- Retract the shoulder blades, then push your elbows back to lift your chest towards the bar.
- Break up, then slowly at first under control.
3. Reverse-Grip Dumbbell Row
How:
- Stand with your feet hip-width apart and hold a set of dumbbells at your side with your palms facing forward.
- Keep your back flat, hinge at the hips and bend at about 45 degrees.
- Let your arms hang straight down with your neutral head.
- Drive your elbows up and back, keeping your arms close to the sides and pulling the weights towards your ribcage.
- At the top, take a break and press, then go down at the beginning.
4. Dumbbell Straight-Arm Pullback
How:
- Keep your feet apart from hip width, knees slightly bent, and hold a dumbbell at your sides, holding the handle.
- Fold your hips back with a flat back and let your arm hang straight down.
- Place your opposite hand on your thigh to support it.
- Keeping your arm extended, lift it in an arc along your body until it is parallel to the floor.
- Break at the top, then drop slowly at the beginning.
- Make all the representatives on one side before moving on.
5. Dumbbell Bent-Arm Pullover
How:
- Lie face-up on a flat bench, your upper back and shoulders fully supported, and hold a dumbbell with both hands on your chest, elbows slightly bent.
- Slowly drop the weight in an arc on your head towards the ground, keeping your arms close to your ears and your elbows slightly bent.
- When your elbows are level with your head, reverse the movement and return to the beginning.
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