To perform the one leg bent over row:
Begin by balancing on one leg with your arms extended and then contract the biceps, abdominal, shoulder and back muscles as you lift the weight up and crunch your shoulder blades.
To enhance performance of the double leg take down, you would want to increase the strength in your quadriceps as well as your abdominals, back, shoulders and bicep muscles. Balancing on one foot contracts the abdominal muscles and as you lift the weights up your shoulders, back and biceps contract concentrically. On the downward motion to relaxation is eccentric contraction.
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