How To: Seated Low Row (LF Cable)YouTube↗  IA↗(long shot)
Howto & Style  4.3M views 20.6K likes 902 dislikes   10 Apr 2010
ScottHermanFitness 2.8M subscribers United States YouTube↗


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¿Qué está pasando en una Hermanación?
What's going on a Hermanation?
Voy a demostrarles cómo hacer una fila baja sentada, bien, lo primero que vamos a hacer.
I'm gonna demonstrate for you guys how to do a seated low row okay first thing you're gonna
hacer es ajustar el peso a lo que desea utilizar para su ejercicio.
do is adjust the weight to what you want to use for your exercise.
Y luego me gusta usar el agarre que me permite tener mis manos cerca una de la otra.
And then I like to use the grip that allows me to have my hands close to each other
Así que necesita una barra de agarre cerrada
So it needs a closed grip bar
y si observa que se inclinan uno hacia el otro para que pueda sostenerlo de esta manera
and if you notice they angle up towards each other so you can hold it this way or that way
Prefiero sostenerlo para que se acerque hacia arriba en la parte superior, está bien, y lo que vas a hacer.
I prefer holding it so that it angles towards each other at the top, okay, and what you're gonna do.
¿Vas a sentarte vas a poner los pies aquí arriba?
Is you're gonna sit down you're gonna put your feet up here
De acuerdo, saldrás para que tengas una ligera flexión en las rodillas y mantengas una columna neutra.
Okay, you're gonna come out so that you have a slight bend in your knees you maintain a neutral spine
y luego lo que vas a hacer es asegurarte de que tus hombros están
and then what you're gonna, do is you're gonna make sure your shoulders are
Por tu pecho está fuera y estás manteniendo un arco de tu espalda, ¿de acuerdo?
down your chest is out and you're maintaining an arch of your back, okay?
Y al hacer esto, te permitirá mantener tus omóplatos apretados durante todo el ejercicio.
And by doing this it's going to allow you to keep your shoulder blades pinched throughout the whole exercise
Y que quieres hacer
and what you want to do
es jalar tus manos a tu torso
is pull your hands to your torso
ahora una vez
now once
allí, aprieta todo lo que esté bien y apretado y luego mantén todo lo que esté bien y apretado en la espalda.
there, squeeze everything nice and tight and then keep everything nice and tight squeeze in your back.
A medida que avance y luego salga a un ángulo de 90 grados, ¿de acuerdo?
As you come forward and then come out to a 90 degree angle, okay?
Usted no va a llegar a una extensión completa, tire hacia atrás y espire
You're not going to come to a full extension pull back and breathe out
Avanza a 90 grados, respira y exhala
Come forward to 90 degrees, back and breathe out
Así es como lo haces sentados en fila baja.
That's how you do it seated low row
Para obtener más información, no dude en suscribirse a mi canal y, como siempre,
For more great information feel free to subscribe to my channel and as always
Más cosas buenas que vienen a Chicos mas tarde
more good stuff coming to. Later guys
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