Action 1: rowing with dumbbells in one arm.

The most classic back muscle training action. We mainly exercise latissimus dorsi, trapezius and rhomboid muscles.

1. Three-point support, kneeling on the stool, torso parallel to the ground as far as possible, and flat back. Then pick up the dumbbell and hang down your right hand easily.

2. The latissimus dorsi drives the humerus to stretch, and at the same time bends the elbow and pulls it up. When the dumbbell is close to the body, I feel that my back muscles are clamped for two seconds; When playing back, I feel that my back muscles are slowly stretched to keep me nervous.

Action 2: rowing with dumbbells in both hands.

Target exercise muscles: trapezius, rhomboid and latissimus dorsi.

1. Support the body (not the lower back) by using the tension of the back of the leg and buttocks, tighten the core muscles and stabilize the spinal neutrality! Avoid swinging during the action.

2. Action essentials: keep your back straight and your torso stable. The contraction of your back muscles drives the scapula to retract, at the same time, the elbow is lifted up and the dumbbell is pulled to the waist; Then hold the scapula for one second, and then slowly lower the dumbbell until the back muscles are fully extended (open the scapula).

Action 3: y-shaped lifting.

Mainly exercise the upper and lower trapezius muscle and serratus anterior muscle.

1. Bend or lie prone, with arms straight forward, at 10 and 2 o'clock respectively. Thumb pointing to the sky. Then lift it up.

2. Force the trapezius muscle and feel the scapula rotate upward until the arms and shoulders are Y-shaped, stay for one second, and then slowly play back.

3. Pay attention to the upward rotation of the scapula to drive the arm.

Action 4: Dumbbell supine pull-ups.

1. Lie on your back on the stool, with your body crossed with the stool, your upper back resting on the stool, your shoulders flush with the edge of the stool, and your head and lower body hanging outside the stool.

2. Grasp the dumbbell with both hands, and straighten the elbow to fix the arm, perpendicular to the ground.

3. Shoulders bend, dumbbells fall backwards, maintain tension, and feel that latissimus dorsi is slowly elongated. Until your arms are above your head and parallel to the ground.

4. Pull up the dumbbell: the contraction of latissimus dorsi drives the humerus to draw an arc upwards, and draws the dumbbell closer to your abdomen, paying attention to the elbow slightly bending and fixing during the process.

Action 5: Bend over the bird.

1. Bend down, bend your hips downward, use hip support, keep the spine in correct alignment, and raise dumbbells with your hands straight on your chest.

2. The elbow is slightly bent and fixed, then the scapula retracts, the back muscles contract, the shoulders are spread back to the parallel arms, and the scapula is squeezed!

3. Open the scapula and slowly bounce back to its original position.