Ken Hanaoka 2024.04.16 【Ken Hanaoka】背部鍛鍊 w⧸ Ralph CID - 第 6 集｜KSYN 轉型挑戰

So, welcome here today for the back workout. So, I'm giving some tips and advices especially on our mobility and activation before we do the back workout. Because most of us know that when we say back day or let's say chest day, we're directly hitting the equipment. So, for now, we'll be activating some muscle parts and overall body part of a muscle group so that we can increase the blood flow. And of course, the risk is minimal to prevent injuries. Welcome to our back workout. For now, I'm giving you some tips on how to start the back workout so that we can avoid injuries. So, for the participants, I ask you to get some mats. We'll be doing four activation movements. So, these workouts that we sometimes overlook which is usually what we see in yoga movements which is very beneficial especially when it comes to mobility and activation of a muscle group. For the first routine, we'll be doing cat camel. So, first, we have to kneel down together with our arms. Keep your back straight. Then flex. Round your upper back. Repeat it for 15 times. So, facing is up to you. It's better if you can feel your back being activated. So, it's not like our normal workout routine where you have to rush every rep or you have to... It's better if you can feel your back being activated. Put your knees a little closer to your arms. Bring your knees closer to your arms. There. Okay. Then round this. There. Much better. When you're done with your 15 reps, you can take a rest. Then we'll be doing it for another two sets. For the next movement, we'll be doing a dog bird position. We'll be in the same position. Knees. And feet on the floor. But you have to extend your arms and the opposite feet at the same time. Then, when you're closing it, make sure... Not necessarily you need to reach your elbows to your knees. But as much as possible, closer as much as possible. If you can close, much better. Straight. This will be a longer one. Actually, this is the reason why some people overlook mobility workouts for activation. Because most people think it's boring. But we don't know that it's very beneficial when it comes to our main workouts. And you can perform better. For the mobility exercise, we still have two. Then for the main warm-ups, we'll be tackling two band warm-up exercises. Before we hit my three go-to back workouts. By the way, these three gentlemen here. These three are the participants for the 12-week transformation challenge of KSYN. So, watch out for them. Cesar, how are you? Cesar, how's your mobility exercise? Just the first two? It's okay. I feel like I've been able to activate my back and core at the same time. How about your tiredness? You look like you're sweating. I sweat easily. It's better. So, it's okay. At least, somehow, I've been able to release more fat. Thank you. Cesar, how's your back? What? How's it? It's relaxed. And it's stretched. It's a good start. It's ready. It's a good start. How about Sir Luis? I feel like I've been able to activate my back more. Thank you. We'll be doing two more. Two more activation exercises. We'll be doing the vector races. Dorsal races, I mean. So, lie down on your mat. Put your hands on your temples. The easiest way to perform this, if you can't do the hard version, you have to raise your chest off the floor. Maintain, keep your feet, your hips on the ground. You'll feel your lower back more. And chest more. Raise as high as you can. Do it for 10 to 15 reps. If you're comfortable with that one, it's okay. Some are doing wire races. But if you can't reach your arms, you can put it here, on your temples. It's like you're doing sit-ups in reverse. The harder version is better. Your hips will be activated. You have to raise your legs at the same time as you raise your chest. For sure, you'll feel your lower back more. Try to include your hips on going up. But you don't necessarily have to include your hips. So, if your chest can do it, go ahead, continue. If you want to challenge yourself, raise your legs at the same time. Just like Sir Ian. He can do it. Actually, he can do it. Look at his legs, look at his chest. Both are elevated from the floor. Right now, we don't have any GHD equipment here in the gym. Mostly, you'll see it in other gyms, like CrossFit gyms. But if you don't have one, you can use a Romanian chair. GHD extension, mostly for your back. Just extend your back downwards. Then, raise it. It's like a lower back workout. Then, we can proceed now. Main workout. Two warm-up sets using bands. Let's activate our upper back and our legs. For our first warm-up, using bands. As usual, there's nothing wrong if you're going to use lighter weights for equipment and cables for warming up if the bands are not available. So, for now, I'm using the bands to show our viewers that you can do this even if you don't have any equipment. So, we'll be doing face pulls to activate your thromboids, your traps, and somehow, your rear delts. Do this for 15 reps. Disclaimer. You don't need heavy or heavy bands. All you need to do is to warm up your muscles, increase your blood flow using bands or light weights. But usually, our plates and cables start at 4, so it's a bit heavy. But it depends on the person. If it's super light, why not? You can use it. For the first one, can you try it? Let's check your form, how you do it. Face pulls. Just exactly the same as our rope for cables. You have to pull it. But I'm pretty sure even though you're in condition, you're big, too athletic. Given any body type, our term is what's up, condition. When you're doing banded, it will really activate. Then for the next one, we'll be doing rows to activate your lats, specifically your lats. So you just have to set up your bands slower, or like hip, the height of your hips. Tuck your elbows and pull. When using your bands, the tension is continuous. So you have to control all the movements, eccentric and concentric. So we're done warming up, using the bands. Now we'll be going to my three go-to workouts for back. My three go-to back workouts. So my three go-to back workouts is mostly, to be honest, more on strength and thickness. But at least overall, it will really work your back. So for the first one, we'll be having barbell row. So when you set up your barbell, you can either start with a safety pin or from the floor. So for now, we're doing this one with a safety pin. So when you pick up the bar, stand shoulder-width apart. When you pick up the bar, like a racquetball position, make sure to engage your core, hinge backward, then pull up. Once you're one step backward, then when you set up for the row, hinge, make sure chest out, then the bar should travel the same path as your thighs. So once you pull it, imagine your elbows being pulled by the rope. So when you pull it, then slowly going down, explode. Slowly going down, control your movement, then when going up, explode. Going down. So,sir,let's do it first. Make sure,sir, when you pick up the bar, near the thighs. Then one step backward, make sure to expand your full diaphragm. That's what we're saying, always brace your core. So we're not just making it bigger. Around. Then hinge backward. Bend your knees a little. So when you hinge, bend your knees a little. When you hinge back. Then pull. Pull your elbows backwards. As much as possible, tuck your elbows near your ribcage. For this workout, not necessarily you need to make your workouts heavier, especially in the back. For this one, you need to feel the stretch, the eccentric part, the lowering down of weights, then your contraction. So for me, the ideal for me is at least 3 seconds going down, explode. When going up, at least hold for 1 second. So not necessarily you need to bomb it like 40-40. It's up to you. If you can do your controlled reps, it's better. For the next go-to exercise, when it comes to the back, since this machine is available, chest supported row. In other gyms, I don't know. In other commercial gyms, there's no such thing. So your alternative is to use an inclined bench then you use dumbbells instead. But like our bench, the barbell is not on the side. So your only option is to use dumbbells. So for this one, most probably none of us needs aerobic steps like box or any elevated. Because it can prevent pain in your chest when someone is pressing here. So you can either use the barbell or aerobic step box or any. If there are plates 25kg Olympic plates you can put it here to elevate it. So for this one, you'll be using the wider grip for your upper back. You'll be hitting also your rear delts at the same time. So once you pull, still the same explode, contract one second, going down. Make sure to do a full stretch. Don't pull as soon as you get here. So once you have that weight, slowly going down, feel the stretch. Once you feel it, explode the back up, slowly going down. Avoid doing it fast. Let's make every rep count. For this specific crew machine, depending on the height. To be honest, I'm not comfortable sitting down. But if I hit my lats, it's okay. But if I'm going to hit my upper back, I'm more prepared to stand up. So now we'll be doing this one. But it depends, sir. For example, if you're uncomfortable, you can adjust the seat. So for this one, same movement, chest supported row. Slowly going back. Pull. At least three seconds. Eccentric. Then hold again. Same movement. Add to that, for me, this is the best machine. You can hit your upper by holding on this bar. And you can hit specifically your lower lats by holding here. It's up to you now what you want to hit. You can do lats workout. For this one, you can do isolated. At the same time, we did upper back. This one. That's it. To all participants of 12 weeks challenge of KSYN. Good luck. We're almost there. In five weeks, you'll know who won. So give your best. Then, thank you for watching KSYN on YouTube.Please follow our page. And also, I'm offering online and one-on-one PT sessions. So follow my Instagram page, which is seedfit.ph. And that's it. Thank you for today. See you next time.