The last issue talked about how to practice chest and shoulders with elastic bands.

If you haven't read it, you can look for the previous articles.

This time, I will share four elastic belt's back exercises.

People often ask me how to practice at home without going to the gym, so I recommend a very cost-effective training tool for you this time. Elastic rope? .

Elasticity rope is a training tool that I personally recommend. If you are a student party, you often travel or travel, etc., and you can't go to the gym for some reason.

Then this article suits you very well.

Elastic belt can be used for warm-up, training and stretching. It's almost a universal artifact, so the elastic rope is also a necessary tool in my bag.

The elastic belt has the following advantages:

1. It's easy to carry and won't take up space. The elastic band itself is not very big. Just fold it up and put it in your bag, which is very convenient for you to carry with you, whether you are on business or traveling.

2. The price is very cheap and the cost performance is very high;

3. There are different angles of resistance. Unlike barbell dumbbells, which only have vertical downward resistance, isolated stimulation of muscles will be better than dumbbells. You can use it anywhere, and you can also practice almost all your muscles.

4. Auxiliary actions can be used. For example, if you can't do pull-ups, you can use elastic belt to help reduce the difficulty of movements, or if some people can't do push-ups, you can also use elastic belt to help, or even roll their bellies. Many movements can be reduced by elastic bands.

First of all, before we start, I want to remind everyone that we should check elastic belt and make sure there is no problem before starting training, so as to avoid sudden fracture and injury during practice.

In addition, I don't recommend you to buy this kind of tubular hollow elastic rope.

This kind is easy to break.

Buy this solid one and then buy this flat one. This is more durable.

As long as you insist on regular and systematic training for a long time, you can also practice a good figure with elastic belts. So before it's too late, let's officially start the action to be introduced today.

The first action is elastic belt pull-down.

First, find a place to fix elastic belt, not too high, and try to be parallel to the ground. There are two points to note in doing so.

The first point is to control the speed, not too fast, and feel the strength of the muscles, including all the next movements.

The second thing to pay attention to is, don't shrug your shoulders when you recover, but control it, don't be pulled up by elastic belt directly, and control it well.

The second action is that elastic belt bends down to paddle.

There are two points to pay attention to when doing this action.

The first point is not to bend over, but to hold your chest out, and then keep your back straight and neutral.

The second thing to note is that when pulling to the top, you should contract at the top, and then pinch your back to feel the muscle strength.

The third action is to row a boat with elastic belt in a sitting position.

The two points to pay attention to are the same as leaning over and rowing.

The fourth action is the hard pull of the elastic band.

There are two points to note when elastic belt is put on his feet and hung around his neck.

The first point is to keep your back straight and neutral.

The second thing to pay attention to is that the hip position should not be too low, that is, our hips should not be too low, and our hips should be stretched to guide strength.

So the above are the four movements of elastic belt back training.