Bend over and row the target muscle: latissimus dorsi
Action essentials:
1. Step on the tension rope, stand with your feet parallel, hip width apart, lean over and make an angle of 45 degrees with the ground, grab the handles at your sides with both hands, and put your upper arms at your sides.
2. inhale. When exhaling, pull the tension rope to both sides and inhale again.
Target muscles: latissimus dorsi and upper back muscles.
Action essentials: Prepare the action as above, open your upper arms and do rowing exercises.
Pull down the target muscle at 45 degrees: latissimus dorsi.
Action essentials:
1. Fix the tension rope in a higher place, separate your feet into a squat posture, straighten your arms forward, and grasp the handle of the tension rope.
2. Lower your head and bury your head between your arms, and bend down at a 45-degree angle with the ground.
Step 3 inhale. When exhaling, pull your arms back at the same time, at the same time, hold your head high and tighten your shoulder blades by blowing. Inhale to restore the original action.
Sitting rowing target muscle: back muscle
Action essentials:
1. Fix the tension rope at a lower place, sit on the ground, lean forward slightly, with your chest slightly, hold the tension rope handle with both hands, and straighten your arms forward.
2. When inhaling and exhaling, contract your shoulder blades and pull your arms back. The arms should be attached to the sides of the body to form a chest posture, and the inhalation should be restored.
Pull down the target muscle: the back muscle
Action essentials:
1. Fix the tension rope at a relatively high place, kneel on one leg or sit on the ground, keep the upper body straight, ensure the lower back straight, and hold the tension rope handle with both hands.
2. Inhale, contract the shoulder blades when exhaling, pull both arms back at the same time, and press the arms close to the sides of the body to form a chest posture. Inhalation decreases.
If you open your arms to your sides when doing this, you will exercise the supraspinatus, trapezius and rhomboid muscles of deltoid.
Tension rope is the simplest kind of fitness equipment, which can be carried with you. A simple and light tension rope can exercise most of the muscles of the body. Let's learn how to exercise back muscles with a tension rope.
Half squat rowing target muscle: back muscle
Action essentials:
1, fix the tension rope at the same height as the thigh, lean forward the upper body, and let the lower abdomen stick to the thigh. Hold the handle of the tension rope with both hands and stretch forward, head down, face down, and put your head between your arms.
2. Inhale, and when exhale, pull your hands back to the junction of chest and abdomen, blow your head and hold out your chest, and tighten your back muscles. Recover when inhaling.
One-arm bending rowing target muscle: back muscle
Action essentials:
1. Step on the middle part of the tension rope, stand back and forth with your feet apart, with your knees slightly bent (usually with your left leg in front), your upper body leaning forward and your back straight.
2. Hold the chair or thigh with your left hand, hold the tension rope with your right hand, inhale, contract the back muscles when exhaling, and pull the rope upward and backward.
Pull-ups Target muscles: Back
Action essentials: fix one end of the tension rope on the horizontal bar and the other end on one foot, and then do pull-ups.
Load pull-ups Target muscle: back
Action essentials: On the basis of being able to skillfully do pull-ups, you can use tension rope to increase some difficulty. Fix the tension rope on the waist or feet, fix the other end at a certain low position, and then pull up.
Tension rope is the simplest kind of fitness equipment, which can be carried with you. A simple and light tension rope can exercise most of the muscles of the body. Let's learn how to exercise back muscles with a tension rope.
Hard pull target muscles: lower back, back muscles, legs and buttocks.
Action essentials:
1, feet apart and hip joint width, feet parallel to the tension rope, and then bend your knees parallel to the ground.
2. Lean forward and keep your back straight. Hold the handles at your sides with both hands.
3. Inhale, tighten your waist and abdomen when exhaling, hold your chest slightly, and then pause for 2 seconds. Finally, inhale and restore.