Treino Para Crescer as Costas em 20 MINUTOS!

The first thing that is interesting to do in a back workout is to pre-activate your lats. I'm using the exercise itself, which is the 1st on our list, to do this. When you train your back, it's very easy to end up putting more force on your arm than on your back.

Here, we're doing a warm-up, and we're not going to dwell on it, because you only have 20 minutes to do this back training. I'm already optimizing doing the warm-up and pre-activation together, your gym may be full. The cool thing here would be to do a pre-activation at a high pull.

- But bro, polishing in a full gym. . .

- It won't work! A small series, at least, of 20, 30 repetitions on each arm and you can do it at the speed I'm doing, because we're just warming up. Just pre-activating.

Important point, we are going to start training. I like supporting this way. Leave your ass up there.

What happens a lot, people start doing this. This is not good for your lower back. Let her stand here, put her weight on her hips, chest out, stretch underneath.

Chest out, butt up, weight on your hips. When you put your weight on your hips, you can activate your back much more and your arms much less. What people normally do: they pull here.

Here, look how much I'm flexing my elbow. Look at the difference. Here, and here.

So, I want you to take the weight to your hips, and then you will do the Lalá Row, the most popular row. Which activates more. You will do a warm-up set and 3 sets getting close to failure.

Rest break, you don't have much time. You will do one arm at a time, rest one arm for about 30 seconds, and then do the other. While one arm is doing it, the other is not doing anything, but your frequency will go up, so it's a good idea to take a break.

Depending on the person, you can do it straight away, but if you're a little out of breath , it's better to do those 30, because if you enter the series panting, it will harm them. Finished this one, the idea is for you to do a chin-up, and this exercise is one of the best you can do for your back, but it's as heavy as the cabrunco. Didn't the bar roll?

Pulley front. Detail, front pulley is considered one of the best exercises for getting bigger. If you want to go big, go big!

One of the common mistakes, which is not cool for you to make: the 1st is the swing, which happens a lot. People end up using this trick to steal. Tramp!

Another thing, damn, this is naivety. I see people doing this here: Do you notice that the shoulder comes forward? The idea is that you pull and the shoulder goes back and the chest rises, and the incline you place is small.

- A lot of people do it almost lying down, Lalá. - The idea is for you to get your head off the bar, and that's it. As I want to put this muscle to work, it will build muscle in this sense, in the sense of closing my armpit.

If you tilt your body too much, you take it out of that direction and put it in that direction. You changed the force vector, thus changing the exercise a lot. I like to make the grip in this curve, and then bring the bar towards the chest and back.

Stretch well there, elbow down, you can do 4 sets here bro, and when you get close to failure, you give 1 minute of rest, enough. In the bar, it takes 1 and a half minutes, it's more rock 'n roll. Between sets, you stretch your chest here.

Spend 20 seconds stretching your chest, then change. Look. Stretch the other side, 20 seconds too.

What will you gain from this? You are using rest time to stretch, you are optimizing your time. And second, when you stretch your chest during back training, you optimize the work of lat contraction, and brother, stretching your chest is super good for your posture.

Stretch one side, stretch the other, time has passed and TEI, next series. We shortened it a lot in the first one, now we are lengthening it. Note that there are two exercises for the back, we are working on the lateral part of the back, but they are 2 exercises that complement each other.

Do you notice how training starts to get smarter? I don't understand anything. Since your gym may be full, you will do the 3rd exercise right here.

Don't lose the device, otherwise someone will come and take it. You will do a high pull. Why this exercise?

It is monoarticular and you can work your back in a more isolated way. And it also stretches the lats a lot, which is a good exercise to have at the end of training, a strategy that I love to use. The Muscle 60D has that, of course.

And what is the idea here? You use the same bar that you did the pulley with, precisely to save your time. Just be careful with the following: there are machines that can do it, and there are other machines that can't.

You will pull, and the weight will hit there. How are you going to do this exercise to stay super clean? 1st, leg apart, knee bent, spine inclined, and always big chest.

You will bring the weight, the bar here, and come back, you can go back a little further than your shoulder line. However, if you go too high, the muscle relaxes. The idea is for you to keep it tensioned.

The bar comes kind of in front of the face. Then you will pull it, big breast, in front of your face. And then I'll even give you a Tip from Lalá here.

When you pull, throw your chest up and push the bar down. Oh, you're going to feel the backbone, okay? Do some fancy exercise there, man.

Always cool column. If you're not careful with this, you can do this here, look how horrible it is. Think about the sarrada.

How do you get a kick out of it? You give a damn here. Place the load a little lower, and you will do 15 repetitions upwards.

We are changing the stimulus a little. In others, you can stay within the range of 10 repetitions, 12. 3 sets from this guy here, the way I'm talking.

Give it a try here, and it's cool. So far, we've worked on the side of the back, so you have a wider look. But what does a wide person have that a deep person cannot have better?

We're going to leave you wide and deep, understand? We're now going to do an exercise for the middle of your back, and this is not only cool because your back will look nice and shapely, but it will also improve your posture, man. Elegant posture, like Lalá.

Come here. Notice that this bar here looks like a moose, right? You can take it here, take it here, take it above.

On this machine you can do a closed stroke, and this is even similar to the Lalá Row that we talked about, which is not what we want, we want an open stroke. For open paddling, the bench is wonderful. Do you notice that my hand is almost at shoulder height?

Look how high I can put my elbow, and that gives me work exactly aimed at the middle part of my back, it looks great! If I leave the bench high, look what will happen. Realize?

This way, the bench is good for doing this row. But that's not what we want to do. We want her here.

Then you pull, give that BAH, big breasts, and stretch here. But it's not for stretching and getting all torso on the device, no, it's for elegant lengthening. With this, you will be able to direct the work exactly to this region that we want, and never forget, when you are doing the exercises on your back, to give elbows back.

If you think about pulling, you're going to put a lot of force on your arm, that's not what we want. "Lalá, very beautiful but I don't have that machine. " I'm going to give you a substitute exercise , and this exercise on this inclined bench is very good because it protects your spine, and secondly, it will do a very similar job to the machine.

This exercise is the only one in training for the middle back, do at least 4 sets there, and if you have time, you can do 5 sets. Now, you need a biceps workout, right? And you will get this workout here, a biceps workout in 10 minutes.

You no longer have an excuse in your life. - And we did this for real! - We made this one real, you'll see Lalá here sweating, mad.

Click there! Guys, I have 10 minutes to do the biceps workout and it has already started. We don't have much time, and the idea is to start looking at where we have.

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