🐍 Cobra back 🐍 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ how do you maximize your back workout? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1-Frequency: if your back is weak, priority in your training. Minimum 2 TIMES PER WEEK AND 3 Maximum. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2-selection of exercises, weight and replays: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ the back has many muscles, it is important that you train them all and priority the most important exercises. Include Vertical Pull and horizontal pull exercises. In this way, you set the back of all possible angles and take into account all the muscles that make it up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3-main exercises: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ a. Dead weight: this compound exercise is the n #1 for your back and your whole body. Train it first, in the range of 4 TO 8 reps, as heavy as you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ b. Pull ups or chin ups: another exercise that can't be missed. Your goal is to progress until you can carry weight on top and again, in the range of 4 TO 8 reps, as heavy as you can. (until you get to that, use assisted machine or your own weight) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ C. Paddle with bar or machine: Horizontal pull exercise that can't be missing either. Weight and repetition equal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ we priority these and then we go to the accessories, which we will train in the range of 8 to 12 replays with a more moderate weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ D. Spinal and posterior: These 2 can't be missing as exercises for a full back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ E. Other exercises accessories to include: saw, pull to the chest in dorsalera, pulley with pulley. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4-waist, shoulders and definition: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These 3 things are the ones that create the look of an amazing back: Waist Girl, shoulders width and low fat percentage. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ the shoulders width, you'll get it by training your shoulders, especially with side flights. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ as for the waist and definition, this gets it in the same way: maintaining a low percentage of body fat: between 8 and 12 % is when we can start to see the definition to the fullest, they reveal The muscles and lose the famous floats, creating the effect of v that we want. #back #espalda #ayunointernitente #fitness #gym #train #training #pr #strength #fuerza #hipertrofia #weightlifting #heavylifting #entrenar #entrenamiento #dorsale (en Las Vegas Nevada) https://www.instagram.com/p/B1KOjbNpFBg/?igshid=1g4gx32aczzig
