Seated Row Demo with Rick Berman

Описание: Rick Berman guides Dr. Brown through the seated row exercise.
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Exercise for bone health: patreon.com/betterbones

Transcription:
work out on the slow-motion
high-intensity that you guys here Rick
right so the first machine will do will
be the seated row the seated row was
gonna work your biceps gonna work the
back of your shoulders large muscles of
your back
and even the top of your back up here
into the traps and the rhomboids which
help to pull your shoulders back to keep
your chest open so we strengthen those
muscles helps you improve your posture
significantly so I come up to the
machine and I sit a few inches away from
the pad and then I just lean into this
pad so I can keep my chest in contact
with the pad throughout the whole
exercise that will protect my lower back
so I won't lean back put my feet
slightly behind my knees and then I grab
the handles up towards the top and now
I'm gonna pull nice and slow I'm gonna
pull for five seconds and then I'm going
to lower the weight for five seconds
when I get to the full contracted
position two three four five I'm gonna
pause here for a second and tense those
muscles in my back and then forward one
two three four five I'm going to keep a
slight bend in my elbow I'm not gonna
let my arms go straight I'm gonna keep
my arms slightly bent that will keep the
load on my muscles make my muscles
continually work one two three four five
and one two three four five I'm going to
pull back nice and slow real slow
transition from lowering to lifting I'm
constantly breathing in and out through
my mouth my mouth is open my jaws relax
my face is relaxed and just breathing in
and out as normally as possible and as
my body starts to fatigue and it gets
harder I simply breathe faster to get
more oxygen in my system
okay
and my goal is to reach a point of
muscle fatigue where I literally will
not be able to complete this last
repetition I will be pulling here as
hard as I can but my muscles are
fatigued I've totally exhausted all
those muscle fibers in this muscle group
and it will actually start to pull me
back and I'm going to try and hold it
for about five seconds after I reached
muscle failure that will ensure that
I've engaged a hundred percent of all of
those muscle fibers now how many reps I
mean what did you should do it you
shouldn't do more than I mean you should
have your weight high enough so you only
do major seven reps right I'm gonna have
the weight high enough so that I can
complete no more than twelve repetitions
I'm gonna move five seconds live five
second return and I want to do between
eight and twelve repetitions now some
people say ten seconds I noticed in
macguff spoke that is a different
situation
it's the original protocol as it was
developed during an osteoporosis study
used ten-second lift and ten-second
return they went that slow because the
original study was working with women 60
70 and 80 years old that had very
advanced osteoporosis right and so they
wanted to make sure they were absolutely
safe because the women had pretty
fragile bones so they were moving that
slow to make sure they would eliminate
any possibility for injury 90% of the
people that work out or gonna and that
exercise are not that fragile that they
need to use that level of caution I find
that a 5 second movement is sufficient
it eliminates momentum so it eliminates
opportunity for injury and it's not
quite as intense as a 10 second move
most people like it better than moving
ten seconds because when you're moving
that slow it
so it's more painful if there's a lot
more discomfort involved in moving that
slow okay thank you
mm-hmm so this is the this is the what
you call it just pull this is the seated
row the seated row okay we just saw the
seated