Strong back muscles can help us improve bad posture such as hunchback and round shoulders, and also make us dress more upright, which plays an important role in the stability of our body.
So how to exercise your back muscles? Reverse rowing has a good effect on strengthening the back shoulder and upper back. It trains by its own weight, which is simple and convenient.
Moreover, there are many changes in this movement, such as the grip distance, the change of grip and the change of torso angle, which can bring you different experiences.
Today, I will introduce you to the training of reverse rowing with rings. First of all, let's take a look at the benefits of using rings for training.
The instability of the rings can increase your training intensity and help you better develop the coordination of your whole body. The free rotation of the rings can keep your wrist and elbow in the most comfortable posture.
In addition, the loop pull-ups will exercise your forearm extra, and you can keep your forearm muscles tense during the movement.
How to do this action? First, adjust the height of the lifting ring to a proper position. The lower the position of the lifting ring, the more difficult it is to move.
Then lie down, grab the rings with both hands, tiptoe up, feet on the ground, tighten the abdominal muscles and gluteal muscles, and keep the pelvis and lumbar spine neutral and stable.
In the action, the muscles of the back are contracted. When the pull-ups are pulled up, the shoulder blades are contracted first, and then the elbows follow the trend. Imagine the feeling that the shoulder blades are squeezed backwards.
Pause for a second when the rings are pulled to the chest, then play them back slowly with tension, paying attention to keeping the trunk stable and avoiding the rings shaking.
Pay attention to keep your muscles tense during the whole movement, especially during the falling stage and at the bottom of the movement.
The closer the body is to the parallel ground, the more difficult it will be. Trainers with insufficient muscle strength should train step by step, and the basic principle of training is to ensure their own safety.