Deadlift with bands

Main muscles performing the movement: Lower back
Other muscles involved in movement: Forearm, gluteusi, glutes, middle back, quadriceps, trapeze
Equipment and Supplies: Bands, bar
Level: Experts
Movement: Pulling

Method of execution
➡ Take 2 rubber bands and wrap them around the lever, stand next to joint insecure, feet are shoulder-width apart and overlap the two bands. Grasp the bar slightly wider than the width of the legs. Bend your knees, lower the seat back is upright. During the exercise, head facing forward, and the gaze is directed forward and slightly upward.

➡ When straightening shoulder the burden of first leg muscles and buttocks to turn next stage back muscles. Keep the weight close to your body and never look down.

➡ soon straightening body relax tense shoulders down and back and around the buttocks. Do not lean back, pull your shoulders back.

➡ Slowly and controlled return to the starting position.

Pull ups with narrow grip and added weight

Main muscles performing the movement: Biceps
Other muscles involved in movement: Latisimusi, middle back
Mandatory Equipment: Belt, burden
Level: Advanced
Movement: N / A

 Method of execution

1. Put your belt for weights and capture it to disk from barbell or other encumbrance. 
2. Catch for the lever as your hands point to the body narrow grip, bend your knees and cross your ankles. 
3. Start recruiting, trying to feel the load on the biceps. 
4. The upper phase of the movement spine bending backwards to abbreviate maximum lateralis. 
5. Once your beard is displayed above the lever, hold for a moment and return gradually to the starting position.