The key to this action is to exercise latissimus dorsi. Bend your knees slightly, hold a dumbbell in each hand (palms facing each other or upward) and hang it in front of you. Use the contraction force of latissimus dorsi to lift the dumbbell to the elbow level or slightly higher than the shoulder, pause for a while (hold out your chest and expand your shoulders backwards), and then use the tension of latissimus dorsi to control the dumbbell to recover slowly.

The key to the action is: be sure to straighten your back, lean forward as far as possible parallel to the ground, lift the dumbbell with the strength of latissimus dorsi, and hold your chest and shoulders when you reach the peak. It is recommended to carry out 4 to 5 groups at a time, each group is 8 to 12. The weight of the first group is slightly lighter, and the weight of the following groups is controlled at about 12 exhaustion, and the rest between groups is about 60 seconds. Inhale when lifting, and exhale when lowering.

Action key: in order to prevent borrowing, it is not advisable to lift the upper body.

Step 2 bend over and row with one hand

The key to this action is to practice the outer back and the lower back. Hold the dumbbell in one hand, palm inward, and hold the fixture in the same position as the knee on the same side with the other hand to stabilize the body. (Put your shoulders flat) Fully contract the back muscles, lift the dumbbell to the waist position, pause for a while, then fully stretch the back muscles and slowly restore control.

Switch to the other side when you're done. It is recommended to carry out 4 to 5 groups at a time, each group is 8 to 12. The weight of the first group is slightly lighter, and the weight of the following groups is controlled at about 12 exhaustion, and the rest between groups is about 60 seconds. Inhale when lifting, and exhale when lowering.

3, straight leg hard pull

This action is waist training. This action can focus on the lower back, gluteus maximus and biceps femoris. Hold a dumbbell in each hand and hang it in front of you. Naturally, your feet are shoulder-width apart. Straighten your legs, straighten your back and raise your head until your upper body is roughly parallel to the ground.

Then contract the lower back muscles and restore the upper body by force. It is recommended to do 4 to 5 groups at a time, and each group will be 8 to 12 times. The weight of the first group is slightly lighter, and the weight of the following groups is controlled at about 12 exhaustion, and the rest between groups is about 60 seconds.

Warm reminder: in order to maintain tension, don't touch the ground when leaning forward, and don't move too fast. Erector spinae is the most fragile muscle in the back. The longest and largest muscle in the back is erector spinae, which is located in the sulcus on both sides of the spine. Don't hurt erector spinae while exercising.