TRX suspension rowing, is not only one of the choices for exercising back, but also a great whole body workout Sex training moves. Because this action can not only exercise the back, but also exercise the core muscles, the TRX training system is now very popular among fitness enthusiasts!< /p>
Training areas: back muscles and anti-flexion core strength.
1. During the movement, focus on the back muscles.
2. TRX is not fixed like a horizontal bar, so the shoulder tendon cuff must exert more force to maintain shoulder stability.
TRX Rowing
Using TRX for rowing training can bear your own weight, but it can reduce the burden on your lower back. It can use more scapula clamping movements to help you feel the contraction of your back muscles.
Difficulty: From easy to difficult - standing → lying on your back → lying on your back with a booster or one hand - weight bearing!
First of all, hang a sling with a handle on the horizontal bar, about 1 meter above the ground. With your hands shoulder-width apart, hold the sling with your overhand grip.
Body posture: Point your toes upward, heels on the ground, tighten your abdomen and buttocks, keep your shoulders, back, hips, and legs in a straight line as much as possible, and keep your torsoStablize.
When pulling up during the action, the shoulder joints should first be moved backward and fixed, the back should be tucked in (scapula clamp), and then the hands should be pulled (elbows should be kept slightly clamped in) to feel the contraction of the back muscles. After bringing your chest close to the handle, use your back strength to control the lowering speed and feel your back muscles being stretched until your hands are straightened.
Number of exercises: 10-15 times * 4 groups.
Back Strengthening Techniques
In principle, reverse rowing also uses the stability of the biceps, shoulders, and core. It is normal to have a slight borrowing force. However, a small number of people may mistakenly focus on their shoulders, resulting in shoulder shrugs, trapezius or bicep soreness.
How to improve
Relax your shoulders first according to the starting movement, and perform the two-stage movement.
The first step, is the same as making preparations first, and then feelingClamped by back contraction;
Step 2 Use both hands to follow. To put it simply, do the back contraction first, and then follow the pulling steps with your hands. Use your consciousness to control the speed, and you will feel the training effect better!
If your core muscles are relatively weak, you can also start with reverse rowing with your knees bent, focusing on the control of your back muscles. When your ability reaches a certain level, you can then change back to the original action.
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