Zyrafka, pozwolisz, ze wkleje dla Kanioli o wioslowaniu, ale tobie sie tez przyda
"Barbell Rows
Most people associate rows with machines that place you in a position to do them. The
most valuable rowing exercise is the one that makes you assume the position and maintain it
throughout the s e t This way, you get the benefit of moving the bar through the whole range of
motion, and the stability work involved in holding your back in the right position to do it. As with
all beneficial barbell training, the more work you have to do during the exercise, the better the exercise.
Barbell rows start on the floor and end on the floor, each and every rep. The bar does not
hang from the arms between reps. Each rep is separated by a breath and a reset of the lower back.
Starting from the floor enables the hamstrings and glutes to help get the bar moving, so that the
tats and scapula retractors can finish a heavier weight than they could from a dead hang in the
arms. Done this way, the exercise works not only the lats, upper back, and arms - the muscles
typically associated with rowing - but the low back and hip extensors as well.
When rowing from the floor, the most critical factor in technique is the position of the
lower back. The lumbar spine must be held in extension, just like it is in a deadlift and for exactly
the same reason. A major difference between rows and deadlifts is the fact that the back angle
changes as the bar comes off the floor; the knees arc already extended and are not really involved
much, so the hip extensors contribute to the initial pull from the floor by raising the chest through
the locked back, transmitting this force to the bar. The finish occurs as the elbows bend and slam
the bar into the lower ribcage area. The bar will leave the floor from a position directly below the
scapulas, just like a deadlift; unlike a deadlift, the back angle will never become vertical, and in fact
will not rise much higher than where it is just after the bar leaves the floor, just above horizontal at
the shoulders.
Approach the bar with a deadlift stance, maybe not quite as close; light weights can be
pulled through the air to the belly over a curved bar path as you warm up, but as the weight gets
heavier standard pulling mechanics will prevail and the bar will operate vertically over the mid-foot
as in all heavy pulling exercises. As weight is added, the bar will adjust itself to the correct position
over the foot whether you want it to or not. The grip can vary quite a bit, but about the same as
the bench press width is perhaps the best place to start. A hook grip is useful at heavier weights,
or straps can be used. Eyes should be fixed on the floor in front of your position a few feet, not
looking straight down but also not attempting to look straight forward, which would place the
'beck in too extended a position.
From the correct stance, take the grip on the bar, take a big breath, raise it from the floor
with straight elbows to get it moving, and continue it on up by bending the elbows and slamming
the bar into the upper part of the belly. This movement leads with the elbows, and you should
think about slamming the elbows into the ceiling. The most important part of the technique of
the barbell row is the back position while the bar movement takes place: the spine must be locked
into extension, with the chest up and the lower back arched the whole time the bar is moving.
After the bar contacts the belly, it is lowered back to the floor, the air is exhaled and a new breath
taken, and the back is reset before each rep. Don't attempt to hold it against the belly at the top
or lower it too slowly; the barbell row is like the deadlift in that the work is intended to be mainly
concentric. Since heavier weights will essentially be dropped, bumper plates are good to use for
rowing, or use rubber mats under your standard iron plates.The row requires that the bar be started off the floor with a hip extension, not a knee
extension. With light weights the arms alone can perform the row, but as you approach work set
weight hip extension will become more important. The knees will be almost straight, just
unlocked, before the bar moves up, so that there is little chance the quads can be used anyway.
The movement starts with the chest coming up, with straight elbows raising the back angle slightly
as the bar leaves the floor, a movement performed with the hamstrings and glutes acting on the
rigid back held in isometric contraction by the erectors. This initial hip extension starts the weight
up, and the elbows catch the momentum and carry the bar on up with a shoulder extension and
scapula retraction. The lats,
triceps, biceps, forearm muscles, posterior deltoids, and smaller
muscles around the shoulder blades are the prime movers here. The trunk muscles that stabilizethe spine enable the trunk to act as a rigid platform against which the force can be generated. The
hamstrings arid glutes, after their initial action off the ground, act to anchor the pelvis, and
therefore the lower back, during the final rowing motion generated by the upper body. As is so
often the case in complex human movement, muscles change actions during the course of the
activity, starting off with one function and ending with another, and the function of the hip
extensors during the barbell tow is a good example of thisRows are not useful at weights so heavy that form is hard to maintain. The finish position
when the bar touches the belly is controlled by the some of the same factors that limit a clean, in
that a weight that can be rowed correctly may only be 15 lbs. lighter than a weight that cannot be
rowed at all. A row that is not finished will not engage the range of motion that is unique to the
exercise and might as well be called a partial SLDL. For this reason, sets of five or more reps are
used, since weights that can only be rowed for a triple probably cannot be done correctly anyway.
Much better to get good reps with a lighter weight for sets of 5, 8, or 10 and do several across than
to lose the benefit of the exercise with a weight that is too heavy.
The first few reps will only use a slight - maybe less than ten degrees - amount of hip
extension, but as the set progresses and the upper body becomes fatigued more hip extension gets
thrown in to get the reps finished. Be sure to continue doing rows and not deadlifts. The back
should never get much above horizontal, and if the chest comes up too high on the last reps, the
bar is hitting too low, the range of motion for the target muscles has shortened, and the weight isAs the weight gets heavy, there will be a pronounced tendency to allow t h e chest to drop
down to meet the bar, completing the rep from the top down instead of from the bottom up.
When this becomes excessive, the weight is too heavy. And excessive is a rather subjective
concept here. It might be decided that no chest drop is allowable, in which case heavy weights
cannot be used in the exercise. Or it might be decided that as long as the chest can be touched
with the bar, the rep counts. This degree of variability is one of the things that distinguish an
assistance exercise from a primary exercise: if a large degree of variability is inherent in the
performance of an exercise, it cannot be judged effectively or quantified objectively. For this
reason, the barbell row makes a very good ancillary exercise but a very poor contest lift."
obliques
Zyrafka198
) kolana bolą o wiele mniej, a bywa że wcale. W mało których ćwiczeniach z nowego planu je czuję, także jest na razie dobrze. Jeżeli będę nadal odczuwać pogorszenie bólu po wykrokach zwykłych to dam znać.
Ann..
grrubas
, tzn wiem czemu zapominam 
, troche ciezko sie mi je czyta musze po pare razy by wyciaganc sedno, ale oczywiscie sa bardzo dobre
kaniola
radosuaf
