A. Key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold the cross bar with your hands wide, so that the lower part of your back is relaxed, your latissimus dorsi muscles are fully extended, and your calves are bent and lifted. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull it up to the back of the neck, so that it is close to or touches the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully stretch latissimus dorsi.

Barbell rowing upright

A. Key exercise parts: Mainly exercise latissimus dorsi, the largest muscle group in the upper back, followed by trapezius, infraspinatus, spine straightening, deltoid posterior bundle, biceps brachii and forearm. B. Starting posture: the feet are shoulder width apart, the upper body bends forward parallel to the ground, and the muscles of the lower back are slightly driven by the knees. Hands palms inward, shoulder-width apart, arms drooping straight to hold the bell. C. Action process: move the two upper arms to both sides, lift the barbell close to the body until the barbell touches the upper abdomen, then slowly lower it to restore and repeat. D: Training points: Most athletes use the wide grip method when practicing this movement, which stimulates the muscles in different parts. When lifting the bell, you should feel that you are using the contraction force of your back muscles, not just lifting the weight.

raise

A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: on the prone pad or pommel horse, the upper body leans forward, the feet are fixed, and the barbell is carried with both hands or shoulders. C. Action process: inhale, bend the upper body forward, then stand up and restore with the strength of the back muscles, and then breathe naturally. Repeat the exercise. D. Training points: The back must always be straight during the movement, and it is not allowed to loosen the waist, contain the chest and bend over; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.

Stand with a load and bend over.

A. Key exercise areas: mainly important muscle groups such as the sacrospinous muscle. B. Starting posture: put the bell behind your neck with your feet, hold your chest and abdomen, tighten your waist, hold the barbell firmly with your hands, and stand up straight. C. Action process: inhale and bend the upper body forward until the waist and back are parallel to the ground. At this point, the buttocks should move backwards, so that the center of gravity is behind the heel, and pause for 3-4 seconds. Then with the help of the strength of the back muscles, stand up and restore, and breathe naturally after reduction. Repeat the exercise. D. Training points: The back must always be straight during the movement, and it is not allowed to loosen the waist, contain the chest and bend over; When the upper body bends forward, slow down as much as possible to avoid sudden and rapid bending and prevent back muscle strain.

Sitting neck pull-down

A. Key exercise parts: posterior deltoid muscle, trapezius muscle, upper back muscle and upper arm muscle. B. Starting position: Sit on the fixed seat of the back-pulling fitness machine and hold the handles at both ends of the upper bar with both hands. C. Action process: inhale, vertically pull down the bar from the position above the head to the shoulder height behind the neck, and pause for 2-3 seconds. Then exhale and slowly recover along the original path. Do it repeatedly. D. Training points: Pay attention to the balanced exertion of both arms when completing the action to prevent jerkiness or uncontrolled sudden reduction. Hold the handle with a wide grip. You can also practice by pulling down in front of your neck, that is, pulling the bar to your chest when pulling down.

Sitting posture neck front pull-down

A. Key exercise parts: toe of deltoid muscle, trapezius muscle, upper back muscle and upper arm muscle. B. Starting position: Sit on the fixed seat of the back-pulling exercise machine and hold the handles at both ends of the upper bar with both hands. C. Action process: inhale, pull down the bar vertically from the position above the head to the chest, and pause for 2-3 seconds. Then exhale and slowly recover along the original path. Do it repeatedly. D. Training points: Pay attention to the balanced exertion of both arms when completing the action to prevent jerkiness or uncontrolled sudden reduction. Hold the handle with a wide grip. You can also pull it down at the back of your neck to practice.

Stand at attention, hold it, pull it up.

A. Key exercise site: upper and middle latissimus dorsi. B. Starting posture: Stand on the T-shaped rowing machine with your feet apart, straighten your legs naturally, bend your chest forward, and hold the T-shaped handle with your arms straight. C, action process: exhale, use the contraction force of latissimus dorsi to lift the "T" bar to the chest and abdomen, and pause for 2-3 seconds. Then exhale, hold the bar and slowly put it down to recover. D. Training points: When lifting the T-bar, your arms should be close to your side, and your upper body should always hold out your chest, which is conducive to the contraction of latissimus dorsi. When the arm is lowered and drooped, the two shoulder blades should be relaxed to fully extend the latissimus dorsi, but the T-shaped pole cannot touch the ground. Don't lift your body up and down during the movement.

The front of the neck is wide and the pull-ups are up.

A. Key exercise areas: latissimus dorsi and shoulder muscles. B. Starting posture: hang your arms on a single pole, hold the cross bar with your hands wide, so that the lower part of your back is relaxed, your latissimus dorsi muscles are fully extended, and your calves are bent and lifted. C. Action process: inhale, concentrate the contraction force of latissimus dorsi, bend the arm and pull it up to the clavicle in front of the neck, so that it is close to or touches the horizontal bar, and pause for 2-3 seconds. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise. D, training points: don't swing back and forth during the action, use inertia to help; When the whole body droops, the shoulder blades should be relaxed. Fully lengthen latissimus dorsi.

Because you are practicing your lines, so, 8~ 12 groups, each group 8~ 12, the process should be slow and persistent, and I wish you success.