First, how to exercise muscles with the pedal puller
? 1, spring stretcher exercise plays a great role in exercising latissimus dorsi.
When stretching the spring tensioner, the contraction force of latissimus dorsi is needed. The main way to exercise latissimus dorsi is to wrap the tensioner around a post, such as the iron post of a clothes hanger, or to fix two spring tensioners in one place, hold one end with both hands, stand with both feet parallel, and use the spring tensioners.
? 2. Wrap the tensioner around a post, such as the iron post of an outdoor clothes rack.
Pull one end with both hands, stand with your feet parallel, and repeatedly pull the pulling device in the direction of your body. When doing the above exercises, you should pay attention to the joint movement before stretching. You can do joint rotation for 3 to 5 minutes. ?
Second, how to use the pedal to pull the horse to train the back muscles
? 1. latissimus dorsi
? Action essentials: Step on the splayed rope under your feet, stand with your feet hip-width, bend your body at an angle of about 45 with the ground, hold the handles on both sides with your hands, put your upper arms on both sides, and pull the rope to both sides when inhaling and exhaling. Inspiratory recovery. You can also do this exercise with a long rope and choose the resistance according to your own strength.
2, upper back muscles, latissimus dorsi
Action essentials: As prepared above, open your upper arms and do rowing exercises. Slightly different from leaning over and rowing, upper arm abduction has a greater effect on upper back muscles.
? 3. Back muscles
Action essentials: fix the elastic rope at a lower position, sit on the ground, lean forward slightly, hold the handle slightly, straighten your arms forward, inhale and exhale, contract your shoulder blades, and pull your arms back at the same time, with your arms at your sides in a chest posture. Inspiratory recovery. This action can be carried out in two ways, the shoulders are spread out and the sides are tightened to strengthen different muscle groups.
Third, the essentials of back exercises
? 1, backhand pull-ups refer to palms facing the body, forehand pull-ups refer to palms facing outwards.
? 2. In vertical traction, latissimus dorsi is more involved; In horizontal traction, the middle parts of rhomboid muscle and trapezius muscle participate more. Generally speaking, the closer the trunk is to the vertical, the more latissimus dorsi participates; The closer the trunk is to the horizontal, the more rhomboid muscles and middle back muscles there are. This knowledge is very important for forming a fully balanced back.
? 3. Stretch at the lowest point, squeeze at the middle point (vertex), and think about pulling with your elbow. ? 95% weightlifters don't move enough in back training. Just like some people use semi-squats instead of squats, they want to show that they are very weighty and don't care about getting the right movements.
? 4. When doing back muscle exercise, be sure to hold your chest out and don't relax. If you care about your waist health, it is very important in all sports. If you want to exercise your back, you must strictly observe it. When you do this, hold your chest out, hold your chest out. This keeps the spine in a natural curve. Bending of the lower back under load is the first cause of lower back injury, so keep the spine naturally bent when doing exercise.