Kneel your left leg on the lower edge of the flat stool, lean forward parallel to the ground, support your left hand away, and let your head droop naturally. Hold the dumbbell in your right hand and slowly put it down, keep the trunk parallel to the ground, then slowly lift the dumbbell to the abdomen until the included angle of the elbow joint is about 90 degrees, tighten the back muscles, keep the arm as close as possible to the trunk and pause for one minute, then slowly return to the starting position.
When training, if the back is not straight enough, it will damage the spine. The arm placed on the bench should keep the elbow slightly bent, and the leg placed on the ground should keep the knee slightly bent. Moving too fast will reduce the training effect, while moving too fast will distort the body and increase the possibility of injury.
2, back stretching action
Fix your hands on a stable object. The angle between the arm and the trunk should not be too large. Feel the muscles in the back draw closer, and pause 10- 15 seconds. Back stretching can relieve muscle fatigue during practice and can also be used as a warm-up before back practice.
Step 3 sit and row
Sit up straight, step on the pedal in front of you with your legs slightly bent, hold the triangular handle with both hands, stretch your arms forward, fix your waist and abdomen, hold your chest high and raise your head. Pull the handle to the abdomen with the contraction force of the back muscles, control the reduction with the strength of latissimus dorsi, and pay attention to controlling the stretching speed during exercise. Too fast or too slow will affect the exercise effect. When practicing, the back is not straight enough, which will damage the spine. Don't move too fast and stretch too much to avoid injury.
4. Neck to pull down
Sit on the fixed seat of the back-pulling exercise machine, keep the head and back straight, hold the handles at both ends of the upper bar with both hands, and keep the elbow joint down, not backward. Pull down the crossbar vertically from the top of your head to your chest and slowly restore it along the original path. Your arm can be straight, but your elbow should be slightly bent. Exhale when pulling down and inhale when playing back. Pay attention to the uniform exertion of both arms during practice to prevent sudden pulling or uncontrolled reduction. Pulling down in front of the neck can fully exercise the back muscles and will not be injured because of the wrong angle.
5. Sit up.
Sit on the standing machine, with the waist close to the protruding part of the backrest, and adjust the motion axis to about 30 cm below the neck. Cross your hands on your chest and do reciprocating motion with your waist as the fulcrum. It is advisable to keep the upper body and thigh plane at 30 ~ 95 degrees at each pause. 3 groups at a time, 8 ~ 12 in each group.
6. Bend down and lift dumbbells for rowing
The main exercise area of dumbbell rowing is latissimus dorsi. When doing this action, first support your body with one arm, then bend the other arm on your knee to lift the dumbbell, and then keep your hips in the backward direction after your upper body leans forward. In the process of bending, the back is still not allowed to bend, and the waist and buttocks are still separated from the upper body during the waist twisting process, and other parts cannot move. In addition, it is best to keep other parts parallel to the ground. After the scapula contracts, it gradually approaches the body, and then lift the dumbbell to the sides of the body.
7. Bend down and lift the barbell to row a boat
Bowing over the barbell and rowing is a powerful training project, and it is one of the projects for many fitness enthusiasts to practice their back muscles. This training action is strong and heavy, which will give great stimulation to the back muscles. However, in the training process, attention should be paid to the bending and contraction of the back, and the back should be straight to prevent spinal injury. Barbell bending and rowing can be the key actions to train back muscles, and the training intensity can be improved in the number and times of groups. It is suggested to train 6 groups in each group 12. When training this movement, rowing should be enough, so as to fully stimulate the development of the whole back muscles.
8. Straight arm pull-down
Latissimus dorsi is also the most important exercise part of straight arm pull-down. At the beginning of the movement, open your feet and keep them shoulder-width, and then face the equipment to be trained with your front face. Next, hold the sports equipment by hand, using the method of positive grip. The distance between hands is still shoulder width. After the arm is slowly straightened, the back should still be straight and you can't move casually. After the upper body leans forward, the abdomen tightens. Next, hold the bar with both hands and use the strength of elbow growth to pull it down. In this process, the amplitude should be reduced as much as possible until it is pulled to the front of your thigh position, and then slowly control the strength to restore the bar to its original position.