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Гребане с щанга от водоравен наклон

 
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Jaho
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Юзър от: 16 Сеп 2004
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МнениеПуснато на: Съб Яну 07, 2006 10:04    Заглавие: Гребане с щанга от водоравен наклон Отговорете с цитат

Цитат:
Rows: Well, the best way to do them is to start with the bar on the floor every single rep. Your middle back will have slight bend to it. You pull the bar off the floor quickly with the arms, and by a powerful arch of your middle back. You finish by touching the bar to your upper stomach or middle stomach. At no time is there any movement of the hips or knees, no hip extension at all, all that bends is the middle back and the shoulders and elbows.

This is hard to do and you have to have good muscular control to do it, or you'll end up straightening up at the hips along with the arching of the back. But if you can master doing them this way you will get a big back. This works because the lats actually extend (arch) the middle back in addition to other functions, just like with glute-ham extensions compared to leg curls…you always get a stronger contraction when you move both the origin and insertion of a muscle, flexing it from both ends so to speak.

The bar returns to the floor after each rep. The bent row is actually best done as an explosive movement and the bar is moved fast. I have trained many people who could do this exercise with 350 or more lbs. I myself have done reps with 425, Ed Coan, who also knows how to do them properly, has done reps with over 500lbs without his back ever coming above parallel with the ground. That is stronger than Dorian Yates or Ronnie Coleman, by the way.

I did rows with Coleman once, actually, and I was far stronger than he was. He could not do more than 350lbs strictly although he could do over 500lbs by standing almost all the way up at the completion of each rep. Ed Coan is probably the strongest person on these, although one power-lifter I trained did manage 525 for a double done strictly.

Rows look at an anatomy chart. if the scapula and upper arms are held in a constant position, shortening of the lats WILL result in arching of the middle and upper back. i AM NOT saying that the lats are primarily responsible for upper back flexion... what i am saying is that they can assist in this.

i also HAVE done EMG work on various different rowing techniques... and there is not doubt that rows performed as i describe them will activate the lats more completely than done any other way i have ever seen. i have done EMG work on a large quantity of people for rows... and ive always found that these kind of rows activate the lats most completely. and besides, even if you dont buy the fact that they activate the lats better, hell, you can always be content with the fact that your getting an erector workout.

****

1. heres a couple of pics, 2 of the starting position, 1 of the finished position. looks so simple im almost embarrassed to post them... and this kid is terrible at relaxing his upper back at the start, but you can see that he is "scunching" his upper back at the top, trying to arch the upper spine as much as possible, thats really the key to get as much activation as possible, making the attempt to arch your back, upper back specifically as much as possible at the top, without extending the hips. you can see that his hip angle doesnt change at all, the chest comes up becasue he is arching his back as he pulls but the hips dont extend. when you let the bar down, let the upper back relax, and if possible bend the spine a little and let the shoulders come forward, then as you pull the bar up, pull the shoulders back, arch the back, and pull with the arms all at the same time. looks simple, and really is simple to do once you do it once and see how it feels. with a guy like t his who cant bend his upper back that well, it doesnt look much different than any other row, but again, its the effort to pull tyhe shoulders back and arch the back as you pull that makes the difference, even though there will be more spinal and shoulder movement in some people than others.





2. heres a couple more from the side that show better start and end position. look at the difference in the arch of the back how far the shoulders are pulled back, but no real difference in hip angle.


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nohaber
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Юзър от: 01 Дек 2004
Мнения: 16

МнениеПуснато на: Съб Яну 07, 2006 11:03    Заглавие: Отговорете с цитат

Доста интересен вариант. Трябва да се опита. Аз бих добавил да се пробва с "thumbless overhand" хват (той донякъде пречи на бицепса да бачка и премества работата към перките).
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Jaho
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Юзър от: 16 Сеп 2004
Мнения: 88
Живее в: Sofia

МнениеПуснато на: Пет Яну 04, 2008 14:54    Заглавие: Отговорете с цитат

Най-накрая намерих читаво филмче за движението
http://youtube.com/watch?v=UIUg8nDVEFs

Ето и една жена гребе с 40кг
http://www.youtube.com/watch?v=zyy5RT2FsuY
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