DAY 1 Fitness BODY BAR Посібник та вправи - Сторінка 8
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Друкувати сторінкуBENT OVER ROW
It's tough to target your back when exercising at home, but the bent-
over row is a great exercise for this purpose. Perform two to three sets
of 10 to 15 repetitions.
1
Stand with your feet hip-distance
apart while holding the body
bar horizontally across your
thighs, gripping it with both
hands. You can grip it with
your palms facing toward your
body, or away from your body,
depending on preference.
2
Tip your hips backward and lean
your torso forward, hinging at
the hips, until your body forms
a 45-degree angle. From this
position, allow your arms to
hang directly down from your
shoulders, so that the body bar
is hanging directly below them.
3
Tighten the muscles of
your back and pull your
elbows in toward your
body, squeezing your
shoulder blades together
as you bring the body bar
4
Reverse the movement and
lower the weight to the
starting position.
WE I GHTE D BAR
MA N U AL & E XE R CI SE G U I DE