Start with an upright posture, and hold the barbell or dumbbell with both hands in a forward (prone) grip with the grip distance slightly wider than the shoulder. During the movement, let the shoulders lean down as far as possible, and the arms are not forced at all, then lift the shoulders (mainly contracting the trapezius muscles), stand still for one second, let go of the shoulders, and repeat. Breathing method Inhale when shoulders are raised, and exhale when relaxed. Pay attention to the main points. Lift your shoulders and lift the barbell slightly. Your elbow can't bend at all by contracting the trapezius muscle. The starting position of rowing with the upper back upright, with feet naturally open and hands holding the bar. The upper grip is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar). During the action, slowly pull up the barbell until the barbell almost touches the chin. Hold still for one second and let the barbell droop slowly until the arm is completely straight. Repeat. Breathing method Inhale when the barbell is pulled up and exhale when it is drooping. Pay attention to the main points. When doing pull-ups, keep the barbell as close to your body as possible. If the grip is wide, lift the barbell with the tip of the elbow up. Don't swing when pulling up. The drooping barbell should walk slowly, and finally let the barbell droop as much as possible. Starting position of latissimus dorsi pull-ups, holding the horizontal bar with both hands wide (palm forward), feet off the ground, arms naturally vertical. During the movement, the body is pulled up by the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping. Repeat. Breathe in when you pull up, and exhale when you droop. Pay attention to the main points. When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight. The latissimus dorsi-seated pull-down clothes hanger is initially seated on a stool, with hands straight up and wide grip distance, and is holding the clothes hanger (palm forward). During the movement, contract the latissimus dorsi and pull the hanging rod down as far as possible until it touches the back of the neck, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight. Breathing method: inhale when the hanging rod is pulled down and exhale when it is released. Pay attention to control the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling. Bending and rowing latissimus dorsi is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone. Bend your knees in the starting position, lean forward with your upper body, and hold the bar with your arms straight so that the barbell is slightly off the ground. Don't be depressed. During the movement, contract the latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping. Inhale when you breathe the square barbell, and exhale when you put it down. Pay attention to the main points. When pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one arm, the other hand can support the latissimus dorsi on the knee or stool and hold the latissimus dorsi to change the starting posture. Put a barbell piece at one end of the bar, leaving one end blank, and press it against the corner or with a heavy object. Riding across the bar, facing the heavy end, standing on the mat, knees slightly bent, hips moving backwards, hands holding the bar in tandem close to the barbell. Pull the heavier end slightly off the ground. Hang down your arms, don't bow your head. During the action, the latissimus dorsi contracts, and the heavy end of the barbell is pulled up close to the sternum by bending the elbow. Hold still for a second and try to tighten the latissimus dorsi. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly. Breathe in when you pull up, and exhale when you drop. Note: In order to make the best use of the contraction force of latissimus dorsi, you should relax your grip with both hands to reduce your arm strength. Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point. Hold your chest out, tighten your waist, step on your legs hard, and move your hips back. The straight leg of sacrospinous muscle is difficult to pull. The starting position is feet open, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head. During exercise, contract the lower back muscles, lift the upper body upward and backward, and move the shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground. Breathe in when you pull up and exhale when you put it down. Note that your legs should always be upright and your knees should not be bent. Always keep your thoughts on your back. Slow and steady, use heavy things, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris. At the initial position, the sacrospinous muscle bends downward on the bench, so that the upper body slides forward until the lower abdomen abuts the edge of the bench. Bend forward and let your upper body droop straight. Let your partner press or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell piece on your chest. During the movement, the upper body should stand up as much as possible, and stand still for one second when reaching the highest point. Then reply slowly. Breathing method: Inhale when standing, and exhale when bending forward. Pay attention to the main points. When stretching upward, try to contract the sacrospinous muscle, and don't move too fast. The sacrospinous muscle is compressed and bent. The initial posture is to carry the barbell behind the neck, hold the bar with both hands, with a wide grip and stand upright. During the movement, bend forward slowly until the upper body is parallel to the ground, stand still for one second, and stand up until the whole body is upright. Breathing method Inhale when bending forward and exhale when standing up. Key points: When bending and stretching the upper body, always keep your chest and abdomen tight and your feet straight. Hold the bar tightly with both hands and don't slide on the cervical vertebra. Consciously and completely contract the sacrospinous muscle when standing.