Thursday, December 13, 2012
Purpose of the exercise
This resistance exercise seeks lumbar, buttocks and back thighs. It is rarely practiced indoors as especially risky when poorly executed.
Targeted muscles
Mass lumbar, glutes and hamstrings .
Running the exercise
Standing starting position, knees slightly bent and feet shoulder width apart shoulders. The bar is placed on trapezes, not on the neck and held firmly with the hands. Lean forward until the torso is parallel to floor without rounding the back. Down by contracting the abdominals to sheathe the trunk and keeping the eye parallel to the ground (head up). Back to the starting position.
Breathing
Inhale down the bar and keeping the abs contracted and exhale back.
Safety
Load to be applied will be very slight because the leverage is important. Should not exceed parallel to the ground with your chest. This exercise is dangerous because of the position to be somewhat detrimental to the column if the back is round.
In case of problems, you will have to raise the bar while on other training exercises like the deadlift classic Romanian or straight legs, it is always possible to ask to see the release.
Variants
We recommend that you perform the exercise knees slightly bent but it is possible to do your legs straight or knees bent.
To work your lower back, prefer strength exercises like bench lumbar or deadlift.
These training exercises also exert enormous lumbar but the entire back. They are interesting because the moving loads are generally large and solicit lot of muscle mass.
The deadlift is a risky exercise for the lower back you must master scripts before lifting heavy loads.
The lateral bending abdominal exercises for the spine risky especially with heavy weights.
