Back training: 10-10-10 seating and rowing training!

Back training: 10-10-10 Sitting rowing training!

　　Sitting rowing is an indispensable training movement in our back muscle training. It can help us build strong back muscle groups!

　　Sitting rowing is a horizontal pulling movement, which can train our entire back muscle group (latspinal dorsi, trapezoidalis, rhombus deltoid posterior bundle), and maintain a stable core muscle group will also be trained

　　There are many techniques for operating sitting rowing. I have introduced a lot before. Today I will introduce one to you. Great skills to make your back muscles grow wildly!

　　Sitting rowing training!

　　This is a great training method. For those who are just regular sitting rowing training, you can try it!

　　First, choose a weight that is heavy enough, about 15RM (two hands). Note RM: Maximum number of repetitions

　　Use the handle of the opposite grip, and then prepare to start training!

　　1. Use your hands to do 10 sitting rowing training. Adjust the handle and body posture Let’s start!

　　2. After doing 10 times with both hands, immediately use one hand to do 10 rowing in one hand.

　　3. Finally, use the other hand to do 10 rowing in one hand!

　　Training features:

　　Use one hand to pull more weight than both hands, add one-handed movements after doing two-hand movements to increase the time the muscles are under tension!

　　The benefits of doing this:

　　1. Change the rhythm of traditional training to make the muscles fresh Stimulate, break the adaptation!

　　2. Adding one-handed training will help improve left and right imbalance and anti-rotation core strength!

　　3. Adding one-handed training will increase the time the muscles are under tension. It will help you stimulate the back muscles better!

　　The goal is to set 3-4 groups. If possible, add weight after each group. Become heavy enough. This is a challenge, but not that heavy. You need to feel your back muscles working, rather than blindly pulling up the weight!