Sit and row.
Benefits of training: enhance arm strength and eliminate arm fat.
Training method: 3-4 groups, 10- 12 times/group.
Coach's tip: If your shoulder is injured, it is recommended not to do this exercise.
Operating steps:
1 Sit on the bench, lean forward slightly, hold the straight grip bar on the stretcher vertically with your arms, sit up straight and keep your knees slightly bent, and don't bow your head.
2 contract latissimus dorsi, pull up the upper arm, and pull the straight bar to the chest until the elbow is flush with the back. Keep elbows and upper arms perpendicular to the ground.
After the arm is extended to the maximum position, pause for a while and then resume, and the middle process should be continuous. Avoid unnecessary body shaking, otherwise it will increase the risk of injury.
Pull down the back of the tensioner neck.
Benefits of training: Enhance the strength of arms and shoulders.
Training method: 3-4 groups, 10- 12 times/group.
Coach's tip: If your shoulder is injured, it is recommended not to do this exercise.
Practice steps:
1 Sit on the fixed seat of the back-pulling exercise machine and hold the handles at both ends of the upper bar with both hands. Keep your thighs still.
Use the muscle strength of pectoralis major and back to pull down the bar vertically from the top of the head to the scapula.
After the action is fixed, keep the contraction tension of pectoralis major and back muscles for 2-3 seconds.
4. Use the muscle strength of pectoralis major and back to control the tension device to recover slowly.
Stretcher neck front pull-down
Training benefits: enhance the strength of arms, shoulders and back.
Training method: 3-4 groups, 10- 12 times/group.
Coach's tip: If your shoulder is injured, it is recommended not to do this exercise.
Practice steps:
1 Sit on the fixed seat of the back-pull exercise machine, hold the handles forward with both hands, and hold the handles at both ends of the upper bar with a wide grip distance.
Balance the strength of both arms, and use the strength of pectoralis major and back muscles to pull down vertically from the top of the head to the chest position. Don't push too hard.
After fixing things, keep the contraction and tension of pectoralis major and back muscles for 2-3 seconds, slowly recover along the original road, and repeat this action.
Maybe one or two training sessions won't have much effect, but as long as you master the correct training movements and stick to 10 for half a day, you will definitely get unexpected gains ~