n
Folded on the lines: guide and video of appropriate shape and strength tips
n
https://www.youtube.com/watch?v=2abxel-oj5U
n
Your legs and arms. These are probably the muscle groups you think the most when you head for the gymnasium.
n
But working your back muscles is just as crucial as the strengthening of your members, if not more. After all, your back is the center of your body. This is the place of your power.
n
If you want to build this very important muscle group, you must familiarize yourself with the folded line. This exercise engages major muscles on your back, increasing your strength and stability.
n
Wondering how to look at rows? You came to the right place.
n
What is a folded line on the row?
n
The folded line is a weight -based training session designed to help you develop the return and basic force. This exercise is known as a compound movement, which means that it targets several muscle groups at the same time.
n
More specifically, when you make a folded line, you hire your:
n
- n
- Biceps
- Trapeze
- Rhomboids
- Rear deltoids
- Latissimus Dorsi (LATS)
n
n
n
n
n
n
In short, folded on the lines works throughout your back, with the additional bonus to engage your biceps.
n
Why should I add folded on the lines to my training?
n
The reasons do not fail to incorporate this exercise into your gym routine. To prove our point of view, let’s look at some of the most precious advantages of the folded lines.
n
They strengthen strength and muscle mass
n
Most exercises contribute to muscle growth and increased strength, but folded on the line is particularly effective. With so many different muscles involved, folded above the rows encourages a higher rate of muscular hypertrophy (growth) throughout the body. In the end, you will not feel stronger – you look stronger.
n
They can help prevent injuries
n
If you frequently include folded lines in your drive routine, you can also increase your vertebral stability. A robust back improves your posture and makes you more resistant to back injuries.
n
Better yet, this advantage does not only apply to acute injuries. According to a recent analysis, exercises and folded lines can also help relieve chronic back pain.
n
They have a functional application
n
The folds on the lines reflects the daily movement to collect something from the ground. By strengthening the appropriate muscles and learning the appropriate form for this movement, you can lift heavy objects more safely and easily.
n
In addition, folding over the line is an excellent cross-training exercise to help you develop “traction force”. Since you use the same muscle groups in many sports exercises and other gymnasiums, each representative will improve your performance in all kinds of activities.
n
They are practical
n
Are you looking for another reason to like to look at rows? You can exercise anywhere. Everything you need is a pair of dumbbells (or a dumbbell) and a few space feet, and you can burn calories burn calories and develop muscles.
n
n
Learn to make folded lines on the lines
n
Wherever you do your folded lines, you need to do them properly to avoid injury and take advantage of all the advantages. Here is what to do:
n
- n
- Step 1: Take your weights – You can run folded on lines with a bar or two dumbbells. Whatever the option you choose, bring your equipment to an open location in the gymnasium.
- Step 2: Suppose the starting position – With your separate feet of the hip, gain your weight and face your palms towards your body. Cut your hips to tilt the torso forward, straighten your back and slightly fold your knees.
- Step 3: Lift the weight – When you are ready, go up the weight to your lower ribs, tightening your shoulder blades together like you.
- Step 4: Lower your arms – Get at the top of the movement for a second, then slowly lower your arms, returning to the starting position.
n
n
n
n
n
Advice for beginners
n
Even if you’ve never made a folded line, you can quickly control the exercise. Just keep the following advice in mind:
n
- n
- Reduce your charge – Although you can be used to lifting the heaviest weights in the rack, it is better to start any new exercise with lighter weights. Starting with a light load allows you to improve your form before switching to heavier weights. Alternatively, you can use resistance bands at the start; Hold on them or attach them to a luminaire near the ground before getting up.
- Think “from top to bottom” – When you lift your dumbbells or your dumbbells, draw a straight line on the floor. Otherwise, you could eventually engage the bad set of muscles.
- Move slowly – The more control, the better. This should take you two or three seconds to lift the weight, and two or three others to bring it back. By taking your time, you can reduce your risk of injury and maximize your results.
n
n
n
n
Current errors to monitor
n
We see a lot of beginners going through our doors, so we know what current errors you should look for when you try folded lines. They include:
n
- n
- Round off – Leaning too much forward can get your back too much. Try to maintain a straight back which depends on the hips at an angle of 45 degrees.
- Use the momentum – Swing or quickly moving the weights is “cheating” – You will not harvest all the advantages in this way. Always bring your weights to a complete and complete stop before starting your next representative.
- Position the feet incorrectly – Make sure your feet are turned forward, almost the width of the hips and planted firmly on the ground.
n
n
n
n
As long as you avoid these common problems, you can enjoy a safe and efficient training.
n
Folded on the lines: your ticket for a back and a stronger core
n
If you are looking for a complete high body drive that targets your back, your heart and your arms, fold it above the line is your new best friend. Consider doing some sets of this exercise the next time you hit the gymnasium.
n
Need a gym to strike? Chuze Fitness is the place for you. Our advanced equipment and our friendly staff are ready to welcome beginners and experienced athletes. With all the equipment you need to achieve your fitness goals, as well as group lessons and equipment for recovery and relaxation, our facilities are unparalleled.
n
Find your nearest chuze fitness location to continue your fitness course.
n
n
Sources:
n
Very well in good shape. Composed vs isolation exercises: what is the best?
n
Men’s health. How to make the folded line for the solid back and the biceps gains.
n
Very well in good shape. ROW HALTRISELL leaning: appropriate shape, common variations and errors.
n
National Biotechnology Information Center. Training in resistance to posterior chains in relation to the general programs of exercises and walking for the treatment of chronic low back pain in the general population: a systematic review and a meta-analysis.
n
Very well in good shape. ROW HALTRISELL leaning: appropriate shape, common variations and errors.
n
n
Examined by:
n
Ani is the vice-president of fitness at Chuze Fitness and oversees the departments of the fitness and team training group. She has had a career of more than 25 years in club management, personal training, group exercise and training of instructors. Ani lives with her husband and her son in San Diego, California and loves hot yoga, snowboarding and well-being.
n
n
n
n
