Bend over and stretch your shoulders. In the back training movement, this movement is very simple and can be used to activate the latissimus dorsi and trapezius muscles of our back. The main action is to straighten your arms up into a V-shape, and then stretch your shoulders back as far as possible. Until the back muscles are completely tightened. Squeeze the scapula and try to hold it for 3 seconds. Sticking to this action 10 times a day has a very good effect on stretching back muscles.

Bend down and pull down this exercise is mainly aimed at the latissimus dorsi, lower trapezius and rhomboid muscles of our back, similar to the pull-ups we usually do. First, lie prone on the floor or chair, then raise your hands over your head, keep your arms straight, start swinging your shoulder blades down, pull your elbows down to your sides to the maximum, and then stay for 2 seconds to squeeze your back muscles.

Bend over and shoulder horizontal abduction. The main purpose of this action is to activate trapezius, rhomboid and posterior deltoid muscles in the middle and lower back. The action is mainly to stand naturally, and then the hands droop naturally. Put your thumbs outward at your sides, then spread your arms horizontally outward and press them as far as possible against your shoulder blades.

Stand, shoulder armor retracted. This action is mainly to activate the middle part of trapezius muscle and rhomboid muscle in our back, so that you can recover your scapula more conveniently and better in various rowing sports. Stand with elbows bent 90 degrees, hold elastic belt with bare hands or force, try to fix the position of the big arm, and do shoulder external rotation as much as possible. It should be noted that the shoulders should be clamped back hard, not by hand.