– What's up, guys? It's Chris Heria, welcome to another vlog.
Today we're gonna be doinga quick and effective back workout for complete beginners, all the way up to evenmore advanced athletes.
And to make this quick and effective, the main focus will be to be utilize the most efficient exercisesfor the target muscle group in the most effective combination with high intensity per round.
Getting the maximin results from a short, simple workout routine.
Short, simple, and highly effective.
And when it comes to back, themain exercise in calisthenics is pull ups, but in mostcases, beginners may find the pull up too difficult, and may be lacking the proper strength andcoordination to do it.
But there are many exercisesthat work the same muscles, and won't require you tolift your entire body weight, but also highly effective fordeveloping your back muscles and can even be used to increaseyour pulling repetition.
Advance to harder pulling exercises like pull up or one arm pull up and increase your youroverall pulling strength.
So if you're ready to getstarted, take out your phone, open up to the Heria Pro app and lets do this workout together.
If you don't have the Heria Pro app, you can go ahead a downloadit on the App Store, or the Google Play Store.
And not only will you get thisworkout routine on your phone but you'll get all the workoutsthat I've done on YouTube, as well as my personalprograms and daily workouts that I post on a day-to-dayand weekly basis.
It's basically like having me as a personal trainer, in your pocket.
So if you've got the workout, let's go ahead and get started.
The first exercise is gonnabe Australian pull ups.
Wide + shoulder + close, we're gonna go for 10 each.
And remember, every singleexercise is scalable by adjusting your ankles, soif it feels too difficult, go ahead and increase theangle, and if it feels too easy then go ahead and bring yourbody down a little bit more, drop the angle that'sgonna allow more weight onto this exercise andgive you more resistance, but still allow you toengage in perfect form.
So with that said, let's go for 10, wide + shoulder + close, each.
(hip hop beat) All right, so if yousaw when you were doing the Australian pull upsone of the main things that you wanna do, isyou wanna make sure that you're pulling up toyour lower chest line.
This is gonna give youproper back engagement and muscle activation.
If you're pulling up from too high, you'll be using a lotmore of your rear delts to help with this exercise, and the main point is to try to emphasize and engage as much of your back as you can.
Lastly, not only is thisexercise great for developing muscle and strength inyour back, but it helps you to master the fundamentals of the pull up and pulling motion.
When it comes to all pullingmotions, you want your body to be working in gears, starting off first with your scapular retraction, then following through from your elbow, and finishing off with the tightness of your grip, constantly holding thatcontraction in your back, going all the way to the top, so you reach all the way back down.
And if you can masterthis pulling technique, then you would have masteredyour entire pulling motion.
Now we're moving onto scapula shrugs, and as I just mentioned, thefirst movement that you do when starting to do pull upsis retracting your scapula.
So if you can get a strongretraction in your scapulas, for sure you're gonna be super strong when it comes to pullingand very comfortable when it comes to hanging on the bar.
And the retraction of your scapulas is gonna be taking alot more resistance now, making pulling a lot easier.
So we're gonna work on this main aspect for this next exercise, we're gonna go for 15 and we're gonna hold thelast one as long as we can.
So you wanna have areally tight grip, relax, let your shoulders go all the way down, and adjust from your shoulders, keeping your grip as tight as you can, you're gonna pull your shoulders up without bending your arms, as high as you can, come back down.
Let's go for 15.
(hip hop beat) Now after training this for a while, you wanna eventuallymove onto just one arm to really start increasingyour scapulary retraction.
Let's just do a couple.
(hip hop beat) All right, now moving on, we're gonna be going into one arm Australianpull ups, but first, let's open up the app and go ahead and input that last exercise.
All right, so now we're ready to go.
So for these one arm Australian pull ups, we're gonna be doing 10 on each side.
Remember to choose an anglethat's gonna challenge you, but definitely allow youto preform the exercise while maintaining perfect form.
Let me show you guyswhat I'm talking about.
If you start right here, at a really high angle, it's gonna be very easyto pull in and out.
You can continue to walk down slowly, and test the angle to seeif this is a good angle that will challenge you.
So choose a positionthat's gonna challenge you and let's get right into it.
(hip hop beat) All right, there we have theone arm Australian pull ups, and again, it's superimportant to make sure that you're keeping your body in a completely perfect straight line, it really helps if you'resqueezing your core and your keeping your legs straight, as well as retracting your scapulas.
All right, let's go ahead and check that exercise right off the list.
Go ahead an input exactlyhow many reps you did.
We're gonna move on to the next exercise, and that's gonna be Australian chin ups with a close grip, for 15 reps.
(hip hop beat) All right, so there wehave Australian chin ups, with a close grip, and doing this exercise with a different grip anda different hand placement, is gonna engage and emphasize on different areas of your back.
For example, when you'redoing the close grip Australian chin ups, you're emphasizing more on the inside of your back, and of course the back is one of your biggest muscles, you definitely need to be training all the different muscle groups within your back, with differenthand placements and grips.
So go ahead, input that lastexercise, how many you did, and we're gonna move ontothe last, final exercise.
This is actually gonna be a movement that's gonna train yourantagonist muscles.
And your antagonistmuscles groups for pulling, will be pushing using yourchest and your triceps.
In antagonist training, training opposing muscle groups will actually help you prevent injury and get you a whole lot stronger.
Whenever we're doing anyparticular movement or exercise, there's always supportingmuscles that help you do that particular move.
And if your main muscle group to preform a certain exercise is strong enough, but the supporting muscle groups are not, that is exactly how you get injured.
While your main musclegroup can take the overload, your supporting muscles may have not been properly developed and definitely won't be able to take thesame amount of overload.
And in most cases, a lot oftimes your antagonist muscles are helping to supporta particular exercise.
For example, when you'recontracting your arm, your bicep is contractedbut so is your tricep.
And when you're doinga pull up, your bicep is definitely engaged alot more than your tricep, but the tricep is helpingsupport the coordination of that movement, and that'swhy antagonist training is super important and why Ithrew in a pushing exercise at the very end of this routine.
In fact, after we finish these push ups, you're gonna feel a lotstronger in your pulling and you're gonna be readyto go for the next round.
So let's go ahead and knockout these last 20 push ups.
I want you to do as many asyou can, with proper form.
If you can't finish the total20 push ups, drop to you knees and continue to do knee push ups until you complete the entire repetitions.
Let's go for it.
(hip hop beat) All right, that's the lastexercise of the routine for a quick and effective back workout, that's gonna have you buildsolid muscle and best of all, anyone can do it and it'sstill highly effective.
Now eventually, you're gonnaget a lot better at this and the goal is to increase the amount of sets that you can do this for.
So if you can work yourway up to being able to do three or four sets of this in a row, then that's a great workout.
And to take it to thenext level after that, you need to start adding more resistance.
And the way you do that, is by adding more weight to your body weight exercises, with the Heria Weight Vest, that you can get at chrisheria.
And remember, to get thisworkout on your phone, and for more of my personalworkouts, and workout programs, download the Heria Proapp in the App Store or Google Play Store.
And with the Heria Proapp, you'll be getting my personal workouts and workoutprograms sent to your phone in real time as I complete them, as well as differentworkouts and workout programs for all fitness levels, that I've made for myself, and for other people in the past.
Don't forget, if youguys enjoyed the video, then definitely smash thatlike, comment down below, let me know what you wantthe next video to be about, 'cause I'm reading all the comments.
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And with that said, thank youguys so much for watching, I can't wait to train andmeet all of you in Europe.
But for everybody else, Iwill see you next Thursday, 2:00pm, USA, Eastern Time, mad love, peace out baby.
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Mad love, peace out.
(hip hop music) Smash that like button, guys.