Selen Dar

Muscle-Building Workout and Diet


Start by gripping a barbell
with the palms of your hands facing down. Bend your knees slightly
and bring your torso forward. While keeping your back
straight, bend at the waist until it’s almost
parallel to the floor. Keep your head up, as well. The barbell should hang directly
in front of you, as your arms will be hanging perpendicular
to the floor and your torso. This is your starting position. Now, while keeping your torso
stationary, breathe out and lift the barbell toward you. Keep your elbows close to your
body, and only use your forearms to hold the weight. At the top contracted position,
squeeze the back muscles and hold for a brief pause. Then inhale and slowly
lower the barbell back to the starting position.

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