Almost always tend to work a single muscle group when we train, and it is that most of the exercises are designed to mainly touch one part of the body and others in the second term. To fix this, we are going to propose an exercise with which we will work two parts of the body at the same time, the dorsal area and ABS. It’s an exercise combined for people who control both parts of the body and already have a certain level in training.
For this exercise we simply need a column or a staircase where usually perform the dorsals, since the development of this exercise is identical to dominated dorsal with our own weight, what happens in this case We will introduce one motion more that it will have an impact on our abdominals. Why is necessary control over the body, because it is essential to get it right, because if we do it wrong we run the risk of injury.
For execution leave usual posture of pull-ups, i.e. placed with open arms seized Chin-up machine, the body hanging by its own weight, which is you have to get up. The grip should be so that the palms are facing outward. In this position We will soar all our weight with the strength of the dorsal and shoulders to a lesser extent, but the singular this exercise is in Once we have reached above all raise the legs to touch the chest with the knees, so the abdominals come into action and the dorsal area hold more tension to hold the position.
To carry out this exercise we will have or will try to perform four sets of 10 reps each. This is what we must aspire, since at the beginning and the body to adjust cost us up to get to complete the entire series. With this exercise incidiremos directly in the external part of the dorsal muscles that are in the back, and abdominal wall in full, although the area that will take the higher voltage will be lower, that is what most will affect when it comes to elevate the legs. It is important that this movement of legs lift carefully, make it into action the psoas and can hurt if you are not careful. While us cost at the beginning we must continue to do so, because little by little we will succeed in improving and strengthening both areas at the same time.
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