But besides rowing in a sitting position, there are actually many moves to practice your back. At the same time, pull-ups, because many people are heavier, the strength of biceps brachii is not enough to pull the body up. Even if they can exercise, they may not be able to do ten in less than a minute, so they will give up. So besides the above two movements, are there any other simple, effective and safe back exercises?
There must be an answer. You can do these actions by looking at the pictures. At the same time, Bian Xiao will simply mark the action points, so that you can easily exercise your back and biceps brachii!
The first action: sit-down high-position tensioner pulls down.
Grasp the puller with both hands, pull the puller down to the chest by using the back strength and arm bending strength, and then stay at the lowest end for a few seconds. Then feel the peak contraction. If you exercise the latissimus dorsi deeper first, the playback speed will be slower, and then you can stimulate the stretching of our latissimus dorsi and trapezius muscles through resistance exercise.
The second action: rowing with dumbbells in one arm.
Grab the dumbbell with one hand, keep your back straight, bend your legs naturally and lean forward slightly. The other hand, together with your leg, will stabilize the non-moving parts of your body. Straighten your arm and pull it up. The elbow joint is higher than the back, and then it can be restored to its original position to continue circulation.
The third action: bend over and row the T-bar.
I stepped on the equipment, my legs were firmly pressed, and my abdomen and chest were tightly attached to the backrest. After adjusting the proper weight, I grabbed the handle with both hands. During the exercise, I kept my spine neutral and my arm didn't even hurt my elbow. Be sure to lock the shoulder joint and don't bow your head. Breathe up and down and keep a certain rhythm, so that you can exercise for a longer time.
The fourth measure: trans push-ups
Push-ups are exercises for our triceps and chest. Reverse push-ups exercise our biceps and the back of our arms. The mistake-prone thing about this action is that many people can't keep their trunks in a straight line and always bend over. When exercising, remember to tuck in your abdomen, hold your hips, keep your shoulders, back, hips and legs in a straight line, and then don't use too much force when pulling your body up with your arms. If you directly touch the pole too fast, you will hurt your chest.
Slow anti-gravity training when falling can stimulate the triceps of our arms. Keep your shoulders down and locked.