Straight arm pull-down
Instrument pull-down
Girls' back training
Sit and row.
Row on your stomach
1, straight arm pull-down
Posterior deltoid tract, infraspinatus
) muscle, latissimus dorsi, triceps brachii.
With good training, adopt the middle and lower level.
Weight.
) Keep control of back muscles and nuclei.
Tighten your heart and straighten your back.
5 kai
Maximum contraction of latissimus dorsi muscle 4 groups x 15 times.
Pull away.
2. Pull down the instrument
Speaking of advanced pulldowns in the gym,
Mechanical, boys practice, can have a wide range.
Thick back! When women practice, they can
Stand straight!
Main practice areas: big circle and small circle.
Muscles, latissimus dorsi, lower trapezius.
Kneeling single-arm rope pull-down
Rope-sitting surface pull
4 groups x 12 times
Sit and row.
Girls' back training
Straight arm pull-down instrument pull-down
53. Sit and row
Sitting and rowing is an enhancement,
⑤ Middle back, shoulder strap back and elbow joint.
Muscle strength of the anterior part of multiple joints before the festival
Compound upper body training movements.
) the benefits of action often sit and row.
Shang 1
4 groups x 10 times
State.
)
Step 4 bend over and row
Bowing and rowing is to increase the thickness of latissimus dorsi.
The best way to exercise is mainly to exercise.
It's latissimus dorsi.
Bowing and rowing usually use barbells.
And dumbbells.
Row on your stomach
Kneeling single-arm rope pull-down
Rope-sitting surface pull
Used to optimize upper body muscle strength and figure.
4 groups of x8- 12 times
Girls' back training
Straight arm pull-down
Instrument pull-down
Sit and row.
Row on your stomach
Kneeling posture, one-arm pull rope, sitting posture, rope surface pull
5. Pull down the single-arm rope in kneeling position
⑤ It mainly stimulates latissimus dorsi and teres major.
The focus of the action is to keep it.
Shoulder sinking and scapular stability
Group iv: x 12- 15 times (unilateral)
6. Pull on the rope surface
The training of deltoid posterior bundle is very
), face pull is training in the shoulder.
Common action
Get rid of shoulder pain and improve shoulder pain.
Back and back strength adjustment
Unbalance, raise your shoulders forward and inward.
(5) the situation of rotation.
4 groups x 15 times