The back is an important part of the whole body, which can be said to help us prop up our spine. It makes us stand straight, and the back muscles play a key role in the stability of the body. Simply put, any action in our life needs his support. Gym back training revolves around a word!
Pull-ups, static suspension, arms straight, core tightened. Legs straight or crossed. Use the contraction force of latissimus dorsi to pull up and pull the horizontal bar closer to the clavicle. Hold still for one second and let the latissimus dorsi contract completely. Then gradually stretch the latissimus dorsi, let the body descend slowly, and tighten the hip muscles until the body is completely pulled up. At the beginning of the action, the chin crossed the bar. Squeeze the horizontal bar. Put the horizontal bar close to your chest.
Sit in a sitting position, sit in a fixed seat, hold the handles at both ends of the upper bar with both hands according to the requirements of grip distance and grip method, lock and sink the shoulder muscles, lean back slightly, inhale, exert force from the latissimus dorsi, and pull down the bar vertically from the position above the head to the chest, and pause for 2-3 seconds; Then exhale and slowly recover along the original road; Do it repeatedly. Shoulder muscles should be locked, and don't shrug your shoulders when you recover, which will affect the stress of back muscles; Don't swing your body back and forth. Always keep your body perpendicular to the ground.
High-level pull-down
After sitting firmly, tiptoe forward and hold the crossbar with both hands. The grip distance of each hand is about one palm wider than the shoulder, and the body leans back slightly. The main action is to pull the crossbar down to the chin. Accelerate when you pull it down and slow down when you put it back. You can obviously feel the tightening of your back when you pull down the crossbar.
Barbell, stand forward on your toes, with your feet slightly wider than your shoulders. Bend your knees, hold your chest out, and hold a barbell with your hands shoulder width. The lower limbs should tighten the hips and remain stable. Pull the barbell to the middle of the abdomen with the contraction force of the back, pause for a few seconds and then slowly put it down.
The main function of barbell exercise is also to make the back strong. The weight of a barbell that a person can lift 15 times in a row should be the standard weight in practice. For women, the lighter the better.
Sit flat, toes forward, knees forward. Knee joints should not be too far apart, and the distance between feet should be less than shoulder width. Hold your head high and look straight ahead. Pull the handle back horizontally with both hands, pause at the elbow joint, that is, when the upper and lower arms form a 90-degree angle, then slowly extend forward. It should be noted that you must stand up and not bend down, otherwise it will be difficult to achieve the exercise effect.