Mastering the skills of back training can help you avoid detours on the road of training your back. Many people will imitate movements mechanically in fitness. In fact, there are many tips for fitness. For example, if you are doing a chest pull-down, you can lean back about 45 degrees, which will help you start the latissimus dorsi. At the same time, in back exercises, we should be good at summing up experience through a lot of exercises, as the saying goes? Review the past and learn the new? Fitness is like this. Mechanical imitation is actually useless. More importantly, you should move more and think more.
In the above article, we mentioned the angle problem. Partners who like fitness articles should often see that many training moves need to keep their backs straight, because in sports, we can't accurately find the power parts, but will damage the lumbar spine of the human body. At the same time, the back is hard to see, so you can observe your movements through the mirror during training, and find the feeling of exerting strength in this process, so as to obtain better training results.
The first action: bend your legs and pull hard.
Always keep your back straight, stand with your feet open, keep your legs shoulder-width apart, and bend your knees. Hold out your chest, tighten your back, sink, push your hips back slowly, bend your knees slightly, and the lower the barbell, the better. Get up and tighten.
The second action: pull down on the chest.
Sitting in front of the machine, stepping on the ground with both feet, holding the handle of the machine with both hands, slightly bending the elbow joint, chest out and abdomen in, this is a preparatory action. The latissimus dorsi muscles contract hard, inhale, and pull down the rope to reach the top of the chest. After resting for 2-3 seconds, exhale and stretch the latissimus dorsi, and return to the preparatory action.
The third action: rowing with dumbbells in one arm.
Bend over, with one hand on the stool, the other hand holding the instrument in the chest position, one leg on the stool, bend your knees, stand with the other foot, and keep your back straight. This is a preparatory action. Rely on the strength in the middle of latissimus dorsi and slowly lower the dumbbell to the lowest end. After pausing 1 sec, slowly return to the standby position, and change sides after completing the action.
The fourth action: T-paddle.
Lie prone on the rowing boat, cling to the machine mat, bend your feet and step on the pedal, grasp the T-bar with both hands, contract the back muscles, lift the T-bar up to the highest point, and then slowly put down the T-bar to restore the position.