Back exercise :

• Wide Knuckle
• One-Hand Feat In Folding
• Rowing

Wide Knuckle

Begging Position :

First stand straight with hands side ward so they can be parallel with body. In other position mark letter T. Upper arm stay in position, lift your forearm at 90 degree up. This is basic position when performing this exercise.

Exercise :

Lift your body to the rod, all the way until your chin is not above the rod. When you lifting focus on moving the rod to your chest bone. On top when your back muscle are “shrivel”, start easily returning to beginning position.

Try to work 3-4 series and follow the rhythm 3-0-2 ( 2 for body lifting, without rest, 3 seconds for dropping). Between series take a break of 2 minutes. 

One-Hand Feat In Folding

Begging Position :

Feet’s are together, lean forward and backup body weight with your arms.

Exercise :

On beginning, lift your weight as high you can. Your arm must stay on the body. After you lift the weight, slowly get back in beginning position-do not push weight away from body!

Follow rhythm 2-0-2. Make approximately 12-15 repeats for every side. Between series take a break for 1-2 minute. After you make12-15 repeats, increase weight!

Rowing

Begging Position :

Sit on rowing machine, bend your knees a little, head and back must be in UPRIGHT position!

Exercise :

Recess easily arm toward yourself, toward belly, hold it little and easley return arm in beginning position. Only arms are moving, and back stay in regular, upright position during entire workout.

Work 3-4 series of 10-15 repeats and rest for 1-2 minutes between series.

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