Back muscle exercise method - sitting position rope rowing

Back muscle training method - sitting rope rowing

　　This is not only one of the choices for training the back, but also a very good whole-body training action. Because this action can not only train the back, but also exercise the core muscles, which is very popular among fitness enthusiasts!

　　A friend who has just started to exercise almost always looks on the chest, abdomen, and biceps. These muscles are well-known and have clear lines, which can attract attention! Men all like inverted triangle figures, because such inverted triangle figures can best highlight men's charm and are an external manifestation of men's strength and strength.

　　It is also a figure that can give women a sense of security. However, the back array Muscles are higher than pectoralis major muscles in appearance and practicality, so you cannot ignore the exercise of the back muscles.

　　The back is probably the most difficult part of the body to exercise. We must do the right exercise, so we should pay attention to exercise skills.

　　So how should men exercise such an inverted triangle figure? Today I will take you to learn about the back muscle training movements - sitting rope rowing

　　　Exercise effect: Strengthen the strength of the back muscles on the back side of the body, keep the back soreness away from you, and increase the circumference of the back muscles well, so that you look more masculine. Exercise can widen the horizontal circumference of the back and better create an inverted triangle figure.

　　Main muscle groups : Latsysm dorsi, mid-back, Trapezoidal muscles

　　　Entertainment tips:

　　1. Choose a suitable platform (can be an aerobic fitness table or heel lifting table), with a height of about 10-15 cm.

　　2. Place the fitness table on the seat of the rope rower.

　　3. Sit on the rower and place your feet on the platform or on the crossbar to make sure your knees are slightly bent and not locked.

　　4. Lean forward, and the back and the V-shaped handle are naturally parallel.

　　5. Straighten your arms and pull back until your body and legs are 90 degrees. The back should be slightly bent and your chest is straightened. When grasping the handle in front, you should feel the good extension of the latissimus dorsi. This is the beginning of the action Position.

6. Keep the body fixed, pull the handle to the body, clamp the arm until it touches the abdomen. Exhale while doing this action. At this time, you should feel that the muscles in the back are contracting very tightly. Keep this contraction posture for one second, slowly restore to the starting position and inhale.

　　7. Repeat the action to the recommended number of repetitions.

　　Note: The body should avoid shaking back and forth, otherwise it will cause damage to the lower back.

　　Change: You can use straight handle instead of the V-shaped handle, hold it forward (palm down) or hold it back (palm up)

　　Video teaching:

(Note: Follow the Fitness Bar WeChat public platform, subscribe to the account search "Fitness Bar Network" or "Click to scan and follow")

　　Recommended attention:

　　　　　　　　　　　　　　Barbell rowing!! Four essential movements for exercise on the back gif

　　　　　　　Can't find the feeling of exerting strength in the latissimus dorsi? Try these two tips!

　　　　　　　　Barbell bent over and backward rowing - one of the best back muscle exercise methods!