Warm-up: Around the front and back shoulders:
1, drop down the width:
Open your elbow as far as possible.
When pulling down, the tip of the elbow points vertically to the ground, not to the back of the body. If it points to the back of the body, the posterior deltoid muscle bundle will be excessively involved.
Be sure to sink your shoulders first, then pull them down, and don't shrug your shoulders during the process.
2, prone dumbbell rowing (very safe action):
Pay attention to prevent the upper trapezius muscle from borrowing, especially when pulling dumbbells.
The key to this action is the amplitude of the action. Every time the action is repeated, please make sure that your arm is completely put to the end.
At the top of the movement, you must pay attention to clamping the scapula, otherwise you can hardly feel the tightness of your back.
Never lift your chest off the mat when you pull it up.
3. The goat stands up:
When practicing back, the pelvis is lower than the chair surface and the hip joint is fixed. Keep your back straight.
When practicing hip joint, the pelvis is higher than the chair surface, and the hip joint is flexible and slightly chest-high.
4, one arm dumbbell rowing:
Keep your back straight and don't bend over.
Row your arms towards your hips instead of up and down. Rowing will lead to excessive leverage between trapezius muscle and arm.
Don't open your elbows too much, and try to lean back against your body.
The whole process of exerting force is that the back muscles exert force to drive the arms to bend elbows.