Working for a long time is likely to make our backs more and more hunched, which is not conducive to the beauty of our bodies. On the contrary, we will feel backache and make it impossible to stand upright. Because of the above reasons, it is likely to make our back look very bloated, so at this time we need to do some actions to help us improve this problem.
Today, I will bring you three back exercises. We all need to use rope tensioners to do these three exercises. Before doing these exercises, you must know the fitness equipment, and you must know how to operate the fitness equipment. After knowing how to operate these fitness equipment, we need to complete these movements, which can help you improve the shape of your back and make our back beautiful and straight.
1, single arm flat tension of tensioner
Then the first action to be recommended to everyone is the one-arm flat puller. Before we finish this action, we need to choose the weight of the puller first. We can't be too heavy. We can do this action with light weight, but we can do it several times.
After choosing our training weight, we will hold the pull rod of the stretcher with one arm and feel the tension of the back muscles. Let's finish the flat pulling action of the tensioner with one arm. When we do this action, we should minimize the participation of arm muscles, focus our attention on the back muscles as much as possible, and remember to do it alternately on both sides.
2. Pull the surface of the tensioner
After the last action, let's look at the second action, which is a face pulling action of a stretcher. From the name of this action, we can know the shape of this action. Face pulling means that we need to finish the pulling action of this puller in front of our face.
Before doing this face-pulling action, we still need to keep the back muscles tense. You must not return the ball too fast. Always keep the back muscles in control of the puller, and don't use inertia force to complete this action. Similarly, doing this action should also reduce the participation of arm muscles.
Step 3 Pull down the puller
The last action is the pull-down action of the stretcher, which can help us exercise our back muscles and shoulder muscles. If you want to exercise your back muscles with this movement, then your focus should be on your back muscles. Always remember to do this with your back muscles. You can also lean back slightly, so that the back muscles can better participate in the force.
In daily life, we can not only do these movements, but also do some unarmed movements at home to help us improve the shape of our backs through some unarmed training. In addition, don't forget the daily stretching movements, which will also play a very good auxiliary role in our training and make our back look more and more beautiful.