Back Workout (4) – Reverse Grip Bent-Over Rows回到鍛煉（ 4 ） -反握彎超過行

When done with proper form, the Bent-Over Row is another effective back workout you can do.當做適當的形式， 彎曲，在行的另一種有效回到鍛煉你可以做。 This back workout builds thickness in the upper back and uses the lower back and abs to stabilize the body during the movement.這回鍛煉基礎厚度在上背部和使用腰部和ABS ，以穩定的身體在運動。 The biceps also contribute to the movement, however try to minimize biceps involvement as the biceps are the weakest muscle in the chain.二頭肌也有助於運動，但盡量減少二頭肌參與的二頭肌肌肉是最薄弱的環節。 Bent over row is definitely a彎下身行無疑是一個 compound workout 複合鍛煉 . 。

There are several variations, but for me, the most effective version for the lats is the reverse-grip bent over row (palm out).有好幾個版本，但對我來說，最有效的版本拉特是反握彎下腰行（棕櫚了） 。

Steps : 步驟 ：

1. Bend your knees and bend over at the waist, keeping an arch in your lower back and looking forward.彎曲你的膝蓋和趴在腰部，保持拱在你的下背部和期待。
2. Take a shoulder-width , palms-up grip on the barbell.採取的肩膀寬度 ，手掌的握槓鈴。 Your knees will be inside your arms during the movement.你的膝蓋會在你的武器在運動。 The next thing you should do is tighten (suck up) your abs and hold them tightly in. This will stabilize your abdominal area.下次你應該做的是加強（吸收）的ABS和追究他們緊緊英寸這將穩定你的腹部。

   

3. Keeping your knees bent (the angle will be somewhat greater than 90 degrees) and back arched and without lifting with your lower back. 使您的膝蓋彎曲 （角度將會有所大於90度）和回拱形和取消與您的下背部。 Pull the barbell back and up into your lower abdomen.拉回來的槓鈴上升到您的下腹部。
4. Fight the tendency to stand up to help cheat the weight up, which can strain your lower back.鬥爭的傾向站立起來，幫助作弊的重量，可你的下背部的壓力。
5. Also, do not dip your upper body down to meet the bar.此外，不要你的上半身浸下跌，以滿足酒吧。 This will reduce the effectiveness of the exercise and can lead to lower back injury.這將減少效力的行使，並可能導致下背部損傷。
6. Do 3 sets of reverse grip bent over rows with 8 to 12 repetitions each set.做3套反握彎下腰行8日至12重複每套。

Tips: 小貼士：

• The common error is the form.常見的錯誤是形式。 This is most commonly seen as the straight-legged, rounded back style.這是最常見的直腿，圓背越式。 This is bad for your lower back.這是不好的腰部。
  • Always keep your lower back arched, your knees bent, and your head up and butt down.始終保持你的背部拱，你的膝蓋彎曲，和你的頭和臀部了。
  • Always look forward when doing this exercise.總是期待著在做這項工作。 Looking down will automatically cause your back to round over.俯視將自動導致您回到輪結束。
  • If you have trouble keeping in the correct position, do this exercise with your butt pressed against the wall .如果您無法保持在正確的位置，做這項工作與您的屁股壓在牆上 。 By keeping it firmly in one spot, you will eliminate the tendency to stand up.它堅定地保持在一個位置，你會消除趨勢站立起來。
  • Sometimes, it helps to imagine string attached to your elbows and the string is pulling your elbows back.有時，它有助於想像字符串附加到您的胳膊肘和字符串拉回到你的胳膊肘。 This will help keep the concentration on the back instead of just pulling the bar with the arms.這將有助於保持濃度對回而不只是拉酒吧的武器。 Focus on pulling your elbows back, not your hands.專注於您的胳膊肘拉回來，而不是掌握在自己手中。
• For beginner, do the workout with light weight or no weight at all attached with the barbell to get the form right . The barbell alone can be 20 to 30 kilogram.對於初學者， 做鍛煉輕或重都沒有重視的槓鈴獲得權利的形式。槓鈴就可以得到20至30公斤。
• If you can't get a barbell or find the barbell too heavy, you can replace the barbell with a set of dumbbells.如果你不能得到槓鈴或找到槓鈴太沉重，你可以把槓鈴了一套啞鈴。

• You can also try doing it with normal grip (palms face in) as done by the guy below.您也可以嘗試這樣做正常握（掌心面對）為所做的傢伙如下。

• Back Workout (2) – One Arm Dumbbell Row Loading回到鍛煉（ 2 ） -單臂啞鈴划船加載
• Legs Workout (2) – Deadlift腿鍛煉（ 2 ） - Deadlift
• Back Workout (3) – Wide Grip Lat Pulldown回到鍛煉（ 3 ） -寬握叻拉力
• Biceps Workout (2) – Chin Up二頭肌鍛煉（ 2 ） -中華漲

Custom Search自定義搜索