Back in the day, I already felt cool just hanging out at UGM Boulevard, but two weeks ago, I had the chance to spend a few days hanging out at Stanford University, one of the best universities in America.
The main reason for visiting Stanford was because one of Pak Jay Afrisando’s works was showcased at the 2019 Linux Audio Conference held on campus.
We landed in San Francisco, California, on a Friday morning around 10 AM, then headed straight to our accommodation in Redwood City. After a quick shower and change of clothes, we headed to Stanford. By noon, we arrived at Stanford University with the main agenda being to attend Friday prayers, hehe.
Even though we were travelers and extremely sleepy from not sleeping at all the night before while waiting at the airport, if there’s a mosque nearby, why not make an effort to go, right?
Friday prayers at Stanford University were held in the Old Union building, which I guess is like a student activity center.
It’s similar to the Student Center at UNY, the Gelanggang Mahasiswa at UGM, or Coffman Union at the University of Minnesota. That’s about all I know, hehe.
Since we arrived before prayer time, we decided to grab something to eat. Aside from being hungry, our last proper meal, not just snacks, was on Thursday night. So, you can imagine how hungry we were.
Plus, as my dad always says, it’s better to eat while thinking about prayer than to pray while thinking about food, haha.
After the Friday prayers, we started exploring Stanford University.
What stood out the most about the campus was its Romanesque architecture, which is reminiscent of ancient European buildings, with stone walls and large pillars.
In the Main Quad area, there are several grand and beautiful buildings, including Memorial Church, built by Jane Stanford in memory of her husband, Leland Stanford, who was a politician, businessman, and a former governor of California.
For those who don’t know, Leland and Jane Stanford were the founders of Stanford University. They established the university in memory of their son, Leland Stanford Jr.
That’s how wealthy people do it, right? They memorialize their child by building a university. My parents, on the other hand, once had a catering business and named it after their kids. Well, that’s how parents are—different capabilities but the same love for their children. At least my name was used for the catering business. haha
In the Main Quad, there’s also a statue depicting an event in a French village when they were attacked by British soldiers. At first, I wondered what the statue was about because everyone seemed to be holding their heads. Turns out it’s a sad story.
Beyond the Main Quad, other buildings at Stanford University also feature classic and interesting architecture. Plus, there are fountains and lots of shady trees everywhere, making it a nice place to hang out.
Even though it rained and drizzled a bit, it didn’t dampen our excitement for walking around and taking photos.
On another day, we also visited the Hoover Tower, which houses the Hoover Institution Library and Archive, founded by Herbert Hoover before he became the President of the United States.
Unfortunately, when we visited, the library was under renovation, so it was closed.
But the service to go up to the top of the tower was still open. You can go up for $4 per person.
A staff member will take you up in an elevator. However, you’re not allowed to bring backpacks. Wallets, phones, and cameras are okay to bring.
But here’s the thing, you have to leave your backpack in an open area, so it’s best not to bring valuable items except those you can take to the top of the tower, just to avoid the risk of losing them.
Officially, Pak Ray and I were at Stanford University for five days, with most of the events taking place in the campus auditorium and at CCRMA (Center for Computer Research in Music and Acoustics).
I sometimes attended the more general events, but when it got technical or was about specialized music, I’d sneak off—to the cafeteria! HAHAHA
Alhamdulillah, everything went smoothly, including Pak Jay’s presentation, which was well-received by the conference participants from various countries.
I also had the chance to chat with some of them. It was fun.
Overall, I was happy to visit one of the best universities in America, even though it was recently involved in a bribery scandal related to student admissions. But it’s still one of my favorite campuses.
At least if Maudy Ayunda can get into this campus, I’ve been here too. Just entered though, not actually studied here, haha!
Oh, besides just hanging out on the Stanford campus, Pak Jay and I also had time to explore the city of San Francisco. You can read all about that in my next post titled Exploring San Francisco.
However, when deciding what movements to incorporate in your bodybuilding
workouts, you should at all times consider the price versus the advantages.
The incline susceptible dumbbell row is my
favorite house health club train to develop back thickness.
It supplies a high degree of lumbar spine help, whereas additionally
eliminating momentum through hip thrust and permitting for a full vary
of motion in the stretch and contraction. What you want is
a number of various workout routines that provide a similar level of again, trap and
bicep stimulation because the seated cable row. Being in a constantly hinged place and rowing heavy weight is rising
your threat of harm. If you could have access to a smith machine or squat rack, inverted rows are an amazing exercise to construct strength and muscle in your upper again. Lat pulldowns work plenty of muscular tissues – lat
pulldowns are a compound exercise, and as such, they involve plenty
of muscular tissues working together.
Named after US weightlifting and powerlifting coach Glen Pendlay,
this is a wonderful exercise for building energy
and muscle dimension. These three will do just
fine if you wish to use your dumbbells to re-create workout routines much like the seated cable row.
The Pendlay Row is a variation of the bent over barbell
row that makes use of a extra horizontal torso place to focus more on the lats and less on the trapezius.
The underhand barbell row is a variation of the standard barbell row that allows for a slightly
larger range of motion when the palms are facing ahead.
This exercise requires the core, glutes and legs to stabilize the body as
you would possibly be lifting.
This compound train additionally recruits the core muscles to offer stability and assist through the movement.
If you’re on the lookout for an different to the bent-over row to keep away from ache,
manage an harm, make do with minimal equipment, or simply change things up, we now have
you coated. Right Here is our list of the best barbell row alternate options that can assist you build a powerful, broad back.
Transitioning to the T-bar row, this strong exercise zeroes in on strengthening the upper back and latissimus dorsi with a decreased
load on the lower spine. The engagement of mid trapezius and rhomboid muscular tissues through T-bar rows promotes scapular retraction and stability,
thus serving to forestall potential shoulder injuries.
What’s extra, as a end result of all the resistance comes from one facet, numerous
muscular tissues in your torso need to work tougher
than regular to keep your body stable. Nonetheless,
certainly one of its major downsides is that the strength of
the muscles in your lower back could be a limiting issue, especially if you’ve accomplished squats or
deadlifts earlier in the workout. This variation reduces stress on the lower
again by positioning you inclined on an inclined bench. Performing unilateral workout routines can help ensure that both sides of
your body are equally strong and muscular.
Since you are seated on a machine, you’ve extra assist that may otherwise be the duty of the stabilizer muscle tissue.
I hope no much less than certainly one of these Barbell Row options I’ve
listed here is an efficient fit for you and
your workout routine.
The lower two-thirds of the backbone, the lower ribs,
and the iliac crest of the pelvis are where the lat muscle fibers originate.
They then travel diagonally to the pinnacle of the humerus within the armpit area.
The apparent drawback with this machine is that not each health club has the Hammer Strength high-row machine.
Unless you might be at a high-end health club, your training facility may
not have Hammer Power gear. If you load massive plates onto the finish of the
barbell, it’s going to reach your torso a bit quicker than a smaller plate.
For correct activation of your again muscle tissue,
you must be squeezing your shoulder blades collectively at the high
of each repetition.
What you might not understand is the lower lats are important for backbone help,
back muscle balance, and even respiratory. Since you might be solely using
one arm, it may possibly require extra stability and stability, which may enhance your general energy.
Improving the imbalances in your higher body can help your bilateral train efficiency and may
be what’s holding you back from that PR. Pulling workout routines like pull-ups and deadlifts can benefit from the barbell
row as a result of related muscles are utilized in these workout routines.
Incline dumbbell rows specifically target the upper back muscles, enhancing general again improvement.
It’s a compound exercise that targets the higher again and
decrease back as well as the biceps to aid within the pulling movement.
Single-arm dumbbell rows permit for focusing on the back muscle tissue individually, improving
total strength and kind. Incorporating Meadows rows
into your workout routine offers several benefits. By focusing on the back muscular
tissues from a unique angle, it helps to stimulate muscle progress and growth.
The train also improves overall back strength, stability, and
posture.
Though a compound exercise, the seated cable row primarily focuses on the latissimus dorsi
muscular tissues and can be helpful for constructing a wider back.
You can also improve your pulling energy to hold over to Olympic weightlifting or powerlifting.
To carry out incline dumbbell rows, begin by setting an incline
bench at a 45-degree angle.
If you want extra bicep engagement, you must use an underhand grip with your
palms facing up. This reduces the stress on the decrease again barely because not as a
lot balance and stability are required. Simply ensure to not overload the bar
with a weight that’s too heavy for you. So, in this article, we’ll focus entirely on horizontal pulls as they are one of the best substitutes for barbell bent-over
rows.
This includes the muscle tissue of the latissimus dorsi, trapezius, rhomboids, the teres muscles and other
pull muscles usually targeted by variations of the row.
Despite this distinction in total stance and positioning, the banded row can rival
bent over rows by way of difficulty and coaching stimulus if similar levels of relative resistance are used.
Lifters preferring a extra convenient and spine-friendly method to back coaching can attempt performing shut grip rows with
the usage of a resistance band. As far as free weight
row variations go, there are no workout routines that function a larger vary of movement than the Pendlay row – and solely
the seal row requires a extra horizontal orientation to the torso.
The T-bar row is a cornerstone train for many bodybuilders and is a superb
way to build again width and thickness. It’s not the easiest train to grasp, however it is a very rewarding one.
Strength training machines have come a really great distance within the last 100 years.
Where they was massive, clunky, uncomfortable, and
barely effective, they’re now state-of-the-art and permit you to target
your muscles with laser-like precision. With all the other muscles you need to prepare to construct a balanced physique, it’s straightforward to overlook the rear deltoids.
After all, you can’t see them in the mirror, so they’re typically out
of sight and out of mind.
A good tip should you don’t have any of those is to take a
robust broomstick or steel bar and place it on two chairs and use that on your body
row. You can even perform physique rows on a sturdy desk, holding the sting and rowing yourself up to the
table. It entails utilizing a TRX suspension machine, which is
easy to arrange at house. It doesn’t require heavy or costly tools, making it the perfect bent-over row machine different for people who journey around.
Furthermore, even newbies can do it without struggling to maintain type.
Following is the full list of the 14 bent-over row alternatives you should contemplate incorporating into your training regime.
To permit for a greater vary of movement, stick with
smaller plates and just add extra of them. We’re not referring to
heavy weights right here however somewhat the size of the plates.
Hold the burden load mild to average (with the exception of pull
ups that are decided by your own bodyweight). The incline inclined
y raise exercise is ideal for working the muscles of your lower traps.
You can place your elbows at different
angles from your body however by holding them out wider provides
you with the most higher back engagement.
If you really want to fireplace up your lats then renegade rows are the method in which to go.
Lifters on vacation and individuals who want to keep away from straining their lower again can both profit from picking inverted rows over bent over
rows. For a bodyweight different to the bent over row, nearly all
of exercisers are largely constrained to the inverted row itself.
In phrases of effectiveness, I’d say the chest-supported dumbbell row is the most effective.
It provides maximum decrease back help while additionally allowing for a superb vary of motion. Working with dumbbells also allows you to obtain extra
balanced improvement between the two sides of the again. A lot of them, nevertheless, don’t really provide like-for-like alternatives.
As A Substitute they simply throw collectively
a bunch of back exercises, a lot of which don’t have any relation to the bent over row at all.
When she’s not writing, she may be discovered
within the gym, taking part in tennis, or exploring the great
outdoors. When the bar both touches the stomach or comes inside several inches
of doing so, the lifter then pauses for a moment earlier than slowly lowering the bar again down in course of the bottom.
After all, our job is not only to fill a web page with content however
to provide you actual information that you can use in your house fitness center.
All of these fibers run up to the armpit to join to the humerus, or
higher arm bone.
The barbell bent over row presents several advantages including elevated power within the posterior
chain, higher back, hips, and legs. These pull exercises additionally promote stability, vary of movement,
and importantly help scale back the possibility of injury.
If your again is lacking width, then doing extra lat pulldowns
will assist more than a barbell row. Lat pulldowns place little to no strain on the lumbar backbone,
are great for enhancing scapula positioning, and target the lats better than some
other train. An inverted row is a good bent-over row alternative
for these with access to a limited amount of kit.
You solely need a bar to hold from and your body weight to
perform this exercise. One Other benefit to the inverted row is that you could make the exercise easier or harder by alternating the angle of your physique.
If you need a challenging one arm db row various to batwing rows, do that ladder development.
The nice side of the inverted row is that you could make this exercise as straightforward
or as onerous as you need by adjusting the peak of the bar.
Whereas these workouts ARE perfect for home exercisers, they’re additionally onerous to do,
especially if you’re a newbie or an enormous man.
If you are attempting to get more bicep involvement in your workout this exercise is
a great alternative to the t-bar row. Depending on the angle of the incline, the chest supported row will goal a special set of again muscle tissue.
When carried out properly, compared to other back exercises, the t-bar row locations much less of a demand on the posterior chain. This can allow you to get all the advantages of
rowing whereas inserting your again beneath a lower threat of damage.
When you do deadlifts, you have to push the barbell back towards your legs, activating your lats.
You also want to pull your shoulders down and back,
working your traps and rhomboids. That’s not to say that barbell bent-over rows are
a terrible train – they’re clearly effective.
The added chest support from the T-Bar machine pad eliminates your capacity to ‘cheat’ reps by
rocking the torso to create momentum. Options present variety,
accommodate different equipment availability, and may handle
particular wants like damage limitations or choice for certain actions.
A draw back is that you simply do have to search out and go to
a swimming pool or other body of water to be able to do this exercise.
Compared to using a rowing machine, swimming is even simpler on your
knees and lower again. Another profit is that treadmills are typically more budget-friendly than rowing machines.
Though typically slightly cheaper, much like a rowing machine, the stationary bike does require a
decent investment.
The high row falls in between the row and pull ups,
and it targets the lats a bit greater than a seated
row. However you’ll nonetheless get great activation of the higher again, and which means you’ll have the ability to go quite a
bit heavier. It also locks you right into
a strict vary of movement, and most are able to isolateral movements.
A common mistake is utilizing an extreme quantity of weight at first, which might cause
you to jerk around and lose proper form. The problem stage for this train is excessive,
as it requires lots of stability and core energy. That’s important since you
won’t get a full range of motion in case your face is pressed
into the bench.
Spinal stability can be important for serving to cut back ache within the neck and again, and it is essential for serving to scale back the risk of damage in and outdoors
the gym. Resistance bands present a portable and difficult various to weights.
I love Barbell Bent Over Rows as a back-building
exercise, however typically Barbell Rows are simply not an choice.
The last exercise on the listing isn’t a horizontal row like Bent Over Barbell Row, however
it’s too good of an train to depart off.
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