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THUG LIFE Fitness - BEST BACK WORKOUT (NO EQUIPMENTS)

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*For great Home Exercises check out the link below:

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Are you ready to develop your Back at your home without equipments?

This is an amazing and funny complete Back Workout easy and fast!

Three nice exercises in this video: Pull up, Chin up and Scapulas adduction.

You can easily do it in your house or apartment and all you need is 2 chairs and a broom!

--Workout Level: Beginner(2 Sets of 12 reps)/Intermediate to Advanced(4 sets of 12 reps)
--Workout Length: About 15 to 30 minutes.

**Check out the following step by step:

00:18 - Material - Two chairs and a broom.

00:25 - Positioning of material - Chairs fixed about shoulder width. Put the broom over the chairs.

00:34 - Pull ups (Pronated Grip)
Positioning - 1) Place your hands a little more than shoulder-width apart.
2) Support your Heels on the floor. Keep your Hip fixed.

00:54 - Execution - Pull you body up and "Squeeze" your Scapula performing maximal muscle contraction. Then go down carrying the maximum extent of the muscle.
Lift your torso toward the broom cable.

02:14 - Chin ups (Supinated grip) - Same procedure of the first but with the supinated grip.
NOTE: Focus strength on the Back and not in the arms. To do this, pull your Elbows down and back. Remember that the focus of this exercise are your back and not your arms

03:15 - Scapulas adduction
Positioning - Support your Elbows over the chairs your Heels on the floor and keep your Hip fixed.
Execution - Lift your body up and 'squeeze' your Shoulder Blades. For this push your Elbows down against the chairs.
NOTE: This is a exercise with a limited amplitude but too heavy to do. So if you can't do 10 or 12 reps... no problem.

You can do 4x08-15 reps for better results.

***Following this steps you are ready to improve your training Back routine. The results will be amazing!! Have patience, dedication and most importantly, FOCUS! Your dreams will come true for sure!

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Category
Fitness

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