1. Strengthen BASIC: latissimus dorsi and biceps

* Sit with your knees slightly bent and supports the feet on the pedals.

* Hold the handle for rowing and pull the cable to control chest chest at all times and keeping the arms parallel to the trunk.

* Return slowly to starting position without fully stretch their arms and keeping your back straight.

2. Men define Strengthen: Also rear deltoid

* Change the grip lat bar (bar back). Hold it with your palms down and beyond the width of your shoulders (approximately 10 cm.)

* Make the move as before, only now to bring the bar to the chest, elbows directed upward to shoulder height. With this move, participate more actively in the back of the shoulder.

3. Strengthen DEFINED ABDOMEN: obliques and abdomen also

* Take the handle “D” universal and pull with one arm. As your hand approaches the trunk, turn the waist to the same side in a controlled manner, without rotating the hip.

* Return slowly to starting position. With this turn of the chest, involving the rotator muscles of the trunk.

Workout Tips

1. Remember to keep your back straight during the series.

2. Choose a resistance that allows you to execute the movement properly, to avoid unnecessary stress on your lower back.

3. Do four sets of 12 to 15 repetitions of each exercise, resting up to 30 seconds between sets.

4. It is important that you focus on each phase of the movement. Do it slowly to involve a greater number of muscle fibers. Jala in three seconds and return in two.

5. As you feel more comfortable doing the exercise, do more emphasis on retract (close) the scapulae at the time of the pole, to give stability to the shoulder.

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