Better to lower back: push-down support

Better to lower back: push-up support pull-down

　　High-position pull is one of the essential movements in our training menu

　　It can exercise our back muscles well, especially the lats dorsi. Compared with horizontal pull-up, the full range of shoulder stretching or introversion can stimulate your lats dorsi!

　　However, many people will experience some error compensation when pull-down. Not only does the back muscles have poor feeling of force, but it is also easy to feel uncomfortable in the lower back!

　　The error conditions are as follows: excessive chest lift, ribs upward, and lumbar spine superstretching

　　In order to adjust this situation, you can try: push-up support pull-down

　　The sitting posture is different from ordinary pull-down! Using a flat bench to give you stronger support! It can make your body more stable! And there will be no spine Pressure! Eliminate the situation of lumbar spine hyperextension

　　At the same time, the support of the chair helps you concentrate the strength of your back muscles! Save the space to borrow force

　　Many people are unstable in the back muscle training, and the lower back is under too much pressure! Such changes will solve this problem!

　　Action process:

　　Select a training bench! Then lie on the stool, as shown in the figure! Grasp the handle with both hands!

　　Then start the back muscles, the shoulders are introverted to pull the elbows to both sides of the body, squeeze your back and maintain static contraction for two seconds!

　　Then open the scapula upwards and extend the arms slowly back!

　　Key tips:

　　1. Choose about 12-15 medium and low weights

　　2. Pay attention to not pulling the weight with the strength of the hand! Feel the contraction and extension of the lats dorsi and the movement of the scapula