This is an action that can stimulate the whole latissimus dorsi muscle group. First of all, adjust the load of the equipment and your sitting posture, and fix your thighs stably, which is convenient for your body to exert its strength. Then hold the pole with both hands, do a reverse bow posture on the back, and lean back slightly on the upper body. Then pull the barbell right above the chest. When it is at the same height as the collarbone, pause, then pull back the force and let the crossbar slowly return to its original position. Then repeat the above actions.
Action 2: self-weight rowing
Many people ignore that this is a very effective back exercise. Especially for beginners, it is very useful to find the feeling of back force. It can not only stimulate the upper back, but also exercise the arms. You can do it under the horizontal bar or on the barbell rack. Lie on your back under the horizontal bar, hold your hands tightly, straighten your legs as far as possible, then pull your body up so that your chest is close to the horizontal bar, then put it down and repeat the above actions.
Action 3: T-bar barbell rowing
Put a barbell with a barbell piece on one side flat on the ground, then put a T-bar on it and stand astride the barbell. Hold the handle with both hands and move your hips backwards to stabilize your body. Then pull the barbell, pause after touching the body, then straighten your arm, remember not to suddenly drop the force. This will easily cause joint damage and keep the rhythm of up-and-down movement. Beginners can practice from the empty barbell bar and find the feeling of exerting strength.
Fitness is a kind of exercise, such as all kinds of unarmed aerobics, rhythmic gymnastics, rhythmic gymnastics, and all kinds of self-resistance movements. Gymnastics can enhance the strength, flexibility, endurance, coordination and control of all parts of the body, thus making the body strong. If you want to relieve stress, exercise at least three times a week.
Swimming, brisk walking, jogging, cycling and all aerobic exercises can exercise the heart. Aerobic exercise has many benefits: it can exercise the heart and lungs, enhance the function of the circulatory system, burn fat, increase vital capacity, lower blood pressure, and even prevent diabetes and reduce the occurrence of heart disease. The American College of Sports Medicine suggests that if you want to know whether the intensity of aerobic exercise is appropriate, you can test your heart rate to reach 60% ~ 90% of the highest heart rate after exercise.
If you want to lose weight through aerobic exercise, you can choose low to moderate exercise intensity and extend exercise time. This method consumes more calories. Exercise frequency is 3 ~ 5 times a week, 20 ~ 60 minutes each time. If you want to exercise your muscles, you can do weight lifting, gymnastics and other exercises that repeatedly stretch and flex your muscles. Muscle exercise can burn calories, enhance bone density, reduce the chance of injury, especially joint injury, and prevent osteoporosis.
Before you lift weights, measure them. If you can lift eight times in a row, practice from this weight. When you can lift this weight 12 times in a row, try to increase the weight by 5%. Pay attention to lifting 8 ~ 12 times in a row during each exercise, so that the muscles can reach 70% ~ 80% of the maximum endurance, and the exercise effect is good. 2 ~ 3 times a week, but avoid exercising the same group of muscles for two consecutive days, and give the muscles sufficient recovery time.