Page 35 - Adelante Magazine June 2022

&

S
e
l
a
h
t

N
I
T
H Health & FITNESS
S
F
E
Por: Octavio Pozos

BACK MUSCLES
CLEANING AND CORRECTING YOUR POSTURE

Dear Readers, this article focuses on BACK steady and wide open for better support;
exercises. Some people believe just sitting in EXHALE and squeeze your Dorsals,
these machines and pulling or pushing will shoulders back, and chest out. Repeat 4 sets
make your back and related muscles bigger. x 20 reps. (see image #2).
This is not true. Rather, the way you position
your body and breathing is an important part 3 - Over Head Wide Grip Hammer Machine.
in the work out with these machines for your Adjust the seat as if you were sitting in a chair
physique and the muscles you are working. I and make sure you start with your arms fully
always see people doing tons of weight, not extended. Here you have to adjust the lock for
controlling the speed, doing wrong and/or your quadriceps so you don’t move (see the
small ranges of motion of the arms, not image). Start with your arms fully extended,
isolating the back muscles and breathing chest out and squeezing your abs. Keep your
incorrectly. back as straight as possible since there is no
support for your chest. INHALE, as you bring
You will need to adjust the seat when you are the handles down, keep your head looking
using these machines. In all Back exercises FORWARD. Do not move your HEAD
your starting position will be with your arms backwards or down as this will/may cause you
fully extended and feeling the full stretch of to have A NECK or SHOULDER PINCH that
your back. This full stretch as the starting will hurt you for days. Your hands will come
position will provide the full range of motion down to the level of your shoulders; EXHALE
that you have to perform in order to properly and squeeze your abs and back muscles.
3 work out your back. Your CHEST will be Repeat 4 sets x 20 reps. see image #3.
either resting or touching the cushion of the
machines to help you keep you back straight 4 - Incline Open Grip, Free Weight Hammer
and isolate the muscle you are working out. Machine
Position and maintain your head facing This is another exercise that 90% of people
forward at all times during the exercises. If do wrong especially if you are tall. Here the
you put on too much weight you will not be Starting Position is very important to under-
able to do this exercise correctly. stand and to position your body correctly for
both grips, open and closed. PLEASE view
Here are 4 Hammer Machines that are in all the image and take a minute to observe.
gyms and how you are supposed to used Position your body on the upper part of the
them: cushion making sure that your chest is well
supported (see the image). Your arms should
1 - High Grip Hammer Machine. be fully extended and keep your back as
Adjust the seat and make sure you start with straight as possible. The machine has a
your arms fully extended, chest resting on the platform which works for shorter people, we
cushion, back straight, head facing forward don’t stick out of the machine too much. Taller
and INHALE (see the image); as you bring the people may have to step off the platform and
4 handles close to your chest make sure your adjust your body, perhaps flexing, or squatting
back is straight and abs are tight; EXHALE your body to get in the starting position,
and squeeze your back muscles. Now extend INHALE. As you bring the handles close to
the arms again and feel the stretch in your your chest make sure your back is straight
To help you see and understand these movements please arms and back muscles. Repeat 4 sets x 20 and your abs are tight, feet steady. Do not
go to my FACEBOOK: TU ENTRENADOR OCTAVIO or
http://octaviofitness.blogspot.com/ reps. (see image #1). move your HEAD BACKWARDS OR DOWN
www.octaviosfitness.com as this will/may cause you a NECK or
www.adelantemagazine.com 2 - Lower Grip Hammer Machine. SHOULDER PINCH. Squeeze your abs and
twitter.com/octaviopersonal
www.instagram.com/octaviopersonaltrainer Adjust the seat and make sure you start with back muscles, repeat. 4 sets x 20 reps. (see
your arms fully extended, chest on the image #4).
A big thank you to Tony Wiseniewski owner of cushion, back straight, head facing forward
ULTRABODYFITNESS GYM. http://ultrabodyfitness.com/ and INHALE (see the image); As you bring Blessings,
for letting me use his Beautiful gym for these photos.
the handles close to your ribs make sure your Octavio Master Trainer
back is straight and your abs are tight, feet
W WWW.ADELANTEMAGAZINE.COM \ TO ADVERTISE IN ADELANTE MAGAZINE CALL (323) 256-6639 35 5
3
L
L

3
(

I
N
A
Z
C
A
E

2
3

9
6
-
6
5
6

3

2

)

G
I
N
E
G
A
Z
.
\

T
C
O
M
A
D
E
W
W
.
L
E
M
A
A
N
T
D
E
L
N

A
A

M
A
N
T
E
D
V
E
O

A
R
E

I
T
I
S