1, elastic belt, shoulder external rotation, keep sitting posture, step on the elastic band with both feet, grasp elastic belt with both hands, keep the elbow position close to the body, and then rotate the forearm outward to both sides at the same time, and the movement trajectory should be nearly horizontal and slow. Be careful not to make the shoulder joint uncomfortable when doing this action.

2, vertical rope shoulder adduction, this action was originally an action to train the deltoid posterior bundle, but in fact it has a very good stimulating effect on the whole upper back. Keep the standing posture stable, put down the flat plate, hold your head up and chest out, observe the slight adduction of the front jaw, keep the elbow joint at a fixed angle, and hold the end of the rope for shoulder adduction and stretching. Pay attention to keep your body from shaking.

3, straight arm rope pull down, this is the best action to start latissimus dorsi. Bend your knees slightly to stabilize the lower body, and keep your upper body in a neutral position in the spine (you don't need to bend your back hard, just keep it straight). Don't bow your head, keep your jaw slightly low, keep your neck and back in a straight line, and keep the elbow joint angle unchanged. Grab the end of the rope and pull it directly to the lower abdomen.

For more back training, Sepp fitness is recommended. Sepp Fitness focuses on training professional fitness instructors, providing fitness instructors with 0-basic personal fitness instructor training, lifelong education and academic education, creating the first 0-basic personal fitness instructor education system in China, and devoting itself to professional courses and actual research and development, aiming at defining higher standards in the industry and inspiring new impetus in the industry. Teachers answer more questions one-on-one online.