Where you can exercise by boating.
Target exercise sites: latissimus dorsi, trapezius, lower rhomboid, latissimus dorsi, posterior deltoid and brachioradialis. Second exercise biceps brachii, gluteus maximus and hamstring.
Locate the pulley on the equipment and grab the handle with both hands for paddling. Next, pull or drag your hand to your abdomen. Slowly return to the starting position. Say it again. Be sure to keep your back straight and perpendicular to the ground during the whole exercise.
Exercise site: middle back
Exercise effect: Long-term exercise will make your figure tall and straight, because we can't stand out when walking, that is, our back muscles are not strong enough, so we can pull up our shoulder blades and make you stand out unconsciously, and the effect is very good.
Main points of rowing in sitting position
1, rowing in a sitting position is really an effective action to exercise latissimus dorsi. You are the "two" muscles in the middle of the scapula and should belong to the back muscle group. According to the characteristics and functions of trapezius muscle, as long as the action is standardized, trapezius muscle belongs only to the auxiliary muscle group, not to the target muscle group. It participates in this movement, but the exercise effect will not be obvious. The main exercise mode of trapezius muscle is shrug.
2, I can give you some tips, when doing this action, the waist and abdomen should be fixed, and try not to shake back and forth greatly. Remember to take the shoulder as the axis and use the bending of the upper arm as little as possible to pull. Keep your chest out in the second half of the action, don't bow your head and hold your chest out.
In fact, if you really can't feel this action, then I recommend you to do pull-ups. As long as the action standard is good, the back training effect is very good, and there is no previous concern.
Finally, I will teach you a simple method to help you identify the moving parts, which is not necessarily accurate but quite effective and practical. That is, stop back training for a while, and then row alone in a sitting position for a heavy exercise. Look at that part of the pain the next day and the third day and you will know where the main exercise is.
Usage of sitting rowing fitness equipment
Sitting rowing, like high pull-down, is an instrument for training the back, but its trajectory and high pull-down are two different planes, which can exercise the muscles in the middle of the back, make the back groove deeper and make the back muscles more three-dimensional. This is an instrument that both boys and girls should practice.
How to use:
1. Inhale and hold out your chest, and keep your chest close to the front baffle.
2. Exhale and pull the handle. Breathe in and out, and keep your chest out.
3. Hold the handle 1-2 seconds to the maximum, and feel the squeezing feeling of the back muscles.