How does the stretcher exercise the back muscles?
1, spring stretcher exercise can play a great role in exercising latissimus dorsi. When stretching the spring stretcher, the contraction force of latissimus dorsi is needed. The main way to exercise latissimus dorsi is to bypass a post, like the iron post of a clothes hanger, or to fix two spring tensioners in one place, grab one end with both hands, stand with both feet parallel, and repeatedly stretch the spring tensioners in the body direction.
2. Bypass the stretcher and bypass a pillar, such as the iron pillar of a clothes hanger outside the house. Pull one end with each hand, stand with your feet parallel, and repeatedly pull the stretcher toward your body. When doing the above exercises, you should pay attention to the active joints before stretching, and you can do joint movements in circles for 3 -5 minutes. We should also grasp the appropriate number of times.
Method of training back muscles with pedal stretcher
1 latissimus dorsi
Action essentials: Step on the 8-shaped rope, stand parallel to the hip width separately, bend down to make an angle of about 45 with the ground, hold two handles at both sides of your body, put your upper arms at your sides, and pull the rope to your sides when inhaling and exhaling. Inhalation decreases. You can also use a long rope in this exercise, and choose resistance according to your own strength.
2, upper back muscles, latissimus dorsi
Action essentials: Prepare the action as above, open your upper arms and do rowing exercises. Slightly different from leaning over and rowing (1), upper arm abduction strengthens 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 at the same time pull your arms back and stick them to your sides to form a chest-hugging posture. Inhalation decreases. This action can be done in two ways. Shoulder joints are stretched and tightened on both sides of the body, and the strengthened muscle groups are different.
How to practice trapezius muscle with pedal stretcher
This diamond-shaped muscle is very interesting Its muscle fibers have several different directions, and it can make several different actions according to the different muscle fibers it recruits. The most common trapezius exercises in the gym are aimed at the upper body, whose main function is to lift the scapula and clavicle. The main training movements are all kinds of shrugging. The smaller levator scapulae also helps to lift the shoulder blades. The function of the trapezius intermedia is to contract the scapula (together with the rhomboid muscle). All muscle fibers contract at the same time, which can also help the scapula contract. Finally, the function of the lower trapezius muscle is to push down the scapula (pull the scapula down).
Key points of back exercise
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 stretching, rhomboid muscle and trapezius muscle participate more. Generally speaking, when doing movements, the closer the trunk is to the vertical, the more latissimus dorsi muscles participate; The closer the trunk is to the horizontal, the more rhomboid muscles and middle back muscles participate. This knowledge is very important for the comprehensive and balanced development of the back.
3. Stretch at the lowest point, squeeze at the middle point (vertex), and think about pulling the weight with your elbow. It sounds simple, but I dare to play. 95% of the trainers didn't move enough in back training. Just like some people use half squat instead of squat. They want to show themselves by using heavy objects, and don't care about making the right moves.
4. Keep your chest out all the time when doing back muscle exercises, and don't relax. If you care about the health of your lower back, it is very important in all movements. If you want to exercise your back well, you must strictly abide by it. When doing the action, hold your chest out, hold your chest out. This will keep the spine naturally curved. Bending of the back under load is the main cause of lower back injury, so keep the spine in a natural curve when doing exercises.