1, Y-chain lifting training
If you want to practice your upper back muscles, it is necessary to do a Y-arm lift. Lean on the training stool and do Y-lift with the same weight chain in both hands. Pay attention to fixing the upper body as much as possible, and just lift your arms on both sides of your body.
2, elastic belt side pull training.
First, the body is in a lunge position. Hold an elastic band in front of you with both hands. You can pull elastic belt to both ends at the same time, then fix your right arm, and pull your left arm out to the right and back to feel the tension of the upper back muscles. It should be noted that the fixed arm should be as stable as possible during exercise, so as to better stimulate the contraction and relaxation of upper back muscles.
Elastic belt stretched out on his chest.
This action is a bit like W-pull, but both of them are used to train the back muscles. This action has elastic belt resistance, mainly holding elastic belt on his chest with both hands and pulling elastic belt to his sides. It should be noted that the big arm should stick to the upper body as much as possible.
4. Type A elastic belt Stretching Training
Elastic belt stretches again, yes, because it is more advantageous and convenient for elastic belt to stimulate deep muscle groups than dumbbells. Therefore, preparing elastic belt is definitely one of the necessary equipment for resistance trainers.
Elastic belt bypasses a fixed post or the side frame of Smith's frame, and then holds elastic belt in front of him with both hands, doing open stretching training and feeling the contraction and relaxation of back muscle strength.
Second, pull back training action
Action 1: elastic belt pulls down at a high position with one arm.
1. Fix elastic belt in a higher position, stand facing elastic belt, adjust the distance between your body and elastic belt, separate your feet slightly, bend your knees slightly, straighten your back, and tighten your core;
2. Hold the other end of elastic belt with one arm straight up to keep the body stable, and the back force drives the arm to bend the elbow and pull it in the direction of the chest;
3. Stop at the apex, contract the back muscles, and then control the speed to slowly recover in the opposite direction, so that the back muscles can be fully stretched.
Action 2: Sit elastic belt and row.
1, sitting posture, legs straight forward, feet and soles in the middle of elastic belt, back straight slightly backward, core tightened, arms straight forward, hands holding both ends of elastic belt;
2. Keep your body stable, keep your back straight, and force your arm to bend your elbow and pull it to your abdomen;
3. Stop at the apex, contract the back muscles, and then control the speed to recover slowly, so that the back muscles can be fully stretched.
Action 3: Pull the elastic band hard.
1, stand with your legs slightly narrower than your shoulders, put your feet in the middle of elastic belt, bend your elbows with your arms and hold both ends of elastic belt with your hands;
2. Keep your back straight, tighten your core, bend your hips forward until your upper body is almost parallel to the ground, and feel the pulling feeling on the back of your thigh;
3. Stop at the top, push your heels to the ground, clamp your hips, push your hips forward, get up and stand until your body is upright.
Action 4: Station platoon in elastic belt.
1. Fix one end of elastic belt at the same height as the chest, stand facing elastic belt, straighten your back, tighten your core, straighten your arms forward, and hold the other end of elastic belt with both hands;
2, keep the body stable, and the back strength drives the arm to bend the elbow and pull it in the chest direction;
3. Stop at the apex of the heart, contract the back muscles, and then control the speed to slowly recover.
Action 5: elastic belt single arm straight arm pull-down.
1. Fix elastic belt in a high position, stand facing elastic belt, with differential legs, slightly bent knees, straight back and lean forward;
2. Straighten one arm up, hold the other end of elastic belt with your hand, and bend your elbow slightly;
3. Keep your body stable, keep your arms straight, and push your arms in the direction of your legs with your back;
4. Stop at the apex, contract the back muscles, and then slowly reduce the speed in the opposite direction, so that the back muscles can be fully stretched.
Fully warm up before training, and concentrate on feeling the contraction and extension of the target muscle every time you move. For men who need to gain muscle, choose high resistance elastic belt, exercise 8- 12 times, 3-5 groups each time; for women who need to shape, choose low resistance elastic belt, exercise 12-20 times, 3-5 groups each time, and stretch after training.