< strong>Recommended exercises for training back muscles: Compound Row
There are many variations of training exercises! The same action will be very different after some changes! Changes in gripping method, grip distance, equipment changes, and body position changes will have different characteristics and feelings!
What I want to introduce today is a classic variation of back muscle training: Compound Row
This is a very, very good action that combines vertical pulls. and horizontal pulling movements to effectively train your entire back muscle group!
Compared with ordinary rowing movements, the torso angle of the starting position can lengthen your latissimus dorsi to the greatest extent, allowing your latissimus dorsi to achieve a full range of motion!
At the same time, it is somewhat different from ordinary vertical pulling movements. In the second half of the movement, your middle back (the middle and lower rhomboids of the trapezius muscles) will also receive better stimulation
< h2>Motion teaching:
1. Put the cable trainer Adjust the high position, bend your hips and sit back, keep your spine neutral and your trunk stable (use your lower limbs to provide support), grab the crossbar with both hands, bend your arms and raise your shoulders to the full range, so that your upper body and the cable are close to a straight line!
2. Feel the movement of the latissimus dorsi Tension, the shoulder blades sink downward, start contracting the latissimus dorsi muscles to pull the elbows back, pull the elbows to the side of the body, return the upper body to the natural standing position, and then clamp the back muscles hard to feel that your shoulder blades can clamp Hold a pen
3. Then slowly lower the handle, open the shoulder blades, and slowly extend the latissimus dorsi upward until it returns to the starting position (lean over 45 degrees!)
Notes:
1. In the process of delegation Be slow, controlled, and maintain muscle tension at all times.
2. Always keep the spine in a neutral and stable state, and avoid excessive pushing of the waist when pulling up!
2 p>
3. You can also use one-handed training
4.The top of the action is a horizontal rowing posture, and the lower limbs are in a half-squat posture!
p>