For most fitness people
Back muscles are rarely used in life
Poor muscle sensitivity, low presence
When practicing in the gym
It is always difficult to find the feeling of exertion of the back muscles.
Then, MAX introduces you to 2 simple actions, which can be used as a warm-up of the back muscles, activate the back, and let you find a better feeling of back muscles in the next training.
NO.1 rope reverse bird
Target muscles: the trapezius and rhomboid muscles of the upper back, usually using elastic bands, tensioners and fixed instruments as resistance.
Action essentials:
1. Face the tensioner, grasp the cable with both hands, straighten the arm, and the shoulder abduction is close to 90 degrees.
2. The elbow is slightly curved, the elbow is fixed, and the shoulder blade is closed, and the arm is lifted and raised.
3. When the abduction is in line with the body, stay for one second, externally rotate the shoulders, and squeeze the shoulder blades hard. Feel the upper back and deltoid muscles to tighten and control the reduction.
NO.2 straight arm pull down
Action essentials:
1. The feet are the same width as the inner side of the shoulders, facing the trainer, the hands are holding the shoulder width, the arms are straight, the back is straight, the upper body is slightly forward, and the abdomen is tightened.
2. Hold the horizontal bar with both hands, press the back muscles down to the position of the lower abdomen, stop slightly, and then slowly restore with the back control.
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