If you want to practice your back effectively, it is very important to master the movements of bending and barbell paddling. Because this is one of the few movements that can be trained to most muscles in the back by barbells. And as long as your movements are standard, your latissimus dorsi will participate in most of the force when doing this movement, which can stimulate your latissimus dorsi well.

But it is not easy to do the bending and paddling of barbells well. It is relatively difficult to find the contraction feeling of the large muscles in your back, mainly to find the contraction feeling of one of your latissimus dorsi muscles, so that the actions you do can effectively stimulate your latissimus dorsi muscles. So how to do this action well? Next, Bian Xiao will give you a detailed introduction of this action from three aspects.

First, prepare the posture.

Don't underestimate such a simple preparation posture. Many people bend over and row when doing barbells, and their movements are not standard. One of the big factors is that the preparation posture before doing the action is not done well. Therefore, it is important to be prepared. If you are ready for action, you are half successful.

So how to prepare yourself? First of all, your feet should be naturally open, shoulder-width apart, and your toes should be in front. Then, keep your knees bent, not straight. Then hold the barbell together with both hands and put the barbell on the front side of the thigh. Your hands should be kept naturally straight. Then, your upper body leans down and bends to the ground at about 45 degrees.

Second, how to start

After we are ready to pose, we will start bending over and rowing barbells. First of all, when you stroke the barbell upward, you should stroke it upward along your thigh, and then stroke it in front of your small abdomen. Then in the downward process, the barbell will return to its original position obliquely along your thigh, so that your arm can keep naturally straight. In addition, what you need to pay attention to is that during the whole process of doing the action, your eyes should always be up, don't look up and do the action, and don't bow your head.

Third, the process of making common mistakes

Many novices often make some mistakes when doing this action. For example, a common mistake is that many novices and even old drivers will open their arms too much when doing this action without clamping. When doing this action, especially in the process of exerting force, you must pay attention to clamping your torso with your arms, because only in this way can your latissimus dorsi exert force effectively.

More importantly, we should try our best to hold the barbell and do bow rowing. Because your arm is pronated, which is one of the functions of latissimus dorsi. In addition, be sure to keep your body stable when doing this action, and don't shake your body to do it. Because if you shake your body while doing an action, on the one hand, you will be able to use your strength to complete the action, so your latissimus dorsi can't exert its strength more effectively. On the other hand, shaking your body will increase the risk of injury and make it unsafe for you to do actions.