Treino de costas em casa *completo*

Back training at home. "What do I need Leandro, bars, dumbbells, washers, fixed bar? "No, not in today's video.

In today's video if you have two chairs, dishcloth, a sheet and a towel, you will train complete back with 4 exercises quite destructive to our condition back of life, perfect? So it begins this video by clicking on like, subscribing here on the channel, because all this free content to save your workouts now that you are without a gym to train. Personal beauty, our first exercise and that people very much believe that they don't have how to stimulate this region at home, will just the part of the wing, then the part the dorsal width will not be forgotten.

"Ah Leandro Twin, but I don't have a barbell fixed at home ". No problem, we will simulate this mechanic here, notice me I'm pulling the top weight down so my elbow is pushing down, isn't it? How can I simulate this at home?

Look, with two chairs, perfect, you will enter in the middle of two chairs, will support your elbows, project your heels forward, right? And everything will go down and up, everything that goes and goes up, goes slowly, you don't have to hurry. [Performing the exercise] It’s normal for you to tremble in this exercise, because it is precisely a movement very different than us is used to doing.

In this exercise here, we will do 4 series until failure, his break time is usually higher, more or less between 1 to 2 minutes, because it is a heavy exercise, and then you may not be able to do a very little rest, if he is very easy for you, you shorten it to 30 seconds, 4 series until failure. Our second exercise going to be a row that you can use a towel or a sheet. So what are you going to need?

You go need a place that you pass this to to be able to row, look, in my case I'm going to use a sheet, because just a towel would not give account of hugging here, perfect? Very well, then you will pass where that you have a window in your house that has a division in the middle, a gate, you will pass there, perfect? See if you can handle the weight and then you will perform a stroke, you're going to throw yourself back a little bit here, Perfect?

And will bring pulling thinking to throw your elbow back there. [Performing the exercise] [Performing the exercise] Throwing the elbow back there, elbow opening, very good. [Performing the exercise] If it’s too easy, you can tilting a little bit more.

If it is very difficult, you can do a little less inclined. Very well. Isn't that right, Floquinhos?

Come here, let's train together. 4 series personnel to failure too, Perfect? Always remember that time interval will be more or less 30 seconds to 2 minutes, whenever very easy leaves 30 seconds, whenever it is very difficult leaves about two minutes.

Our third exercise going to be a row again and that stroke is going to be a free stroke. "Leandro Twin, how do I do a free stroke? " Stroke mechanics, perfect?

This here, I'm going to do the reverse, I'll pull it backwards. What do you can you look in yours? You can search a wall, some table that is fixed, as is the case of mine here, then you will get under that place, perfect?

And he will do a reverse stroke, look, your feet you can cross, you can make it straight, whatever, and then you will now bring it up. [Performing the exercise] 4 series, is not it Floquinhos? Even the failure and our training already has 12 series.

Our room and last exercise that will also be 4 series is a pull-down. "Leandro Twin has no way do a pull-down at home ". Yes, look, all you need is a beautiful pillow for protect your knees, yes I am that kind of person who makes the dog's pillow.

You will support the wall so that give more stabilization, support your knees, look for a cloth, preferably on the floor so that you don’t have any trouble at home, Perfect? And then you will make the same movement of a pull-down: play forward, play back, play forward, play back. I have a suggestion with this exercise which is exactly what you do in every corner from your house, your mom will love this exercise, the floor will be clean.

Well, the latter exercise 4 series too, so we have 16 sets for the dorsal. We work width, fixation and dorsal thickness totally at home and without the need for devices. Personal wonder, remember that we have the playlist here on the channel with the exercises all muscle groups for people to do in quality home, don't forget to check this playlist for you to train at home.