Cable cable to train back muscles! 2 one-handed movements recommended!

Cable cable training back muscles! 2 one-handed movements recommended!

　　When talking about back muscle training, I have to introduce Cable cables to you!

　　Back muscle training mainly revolves around the "pull" movement, and the cable trainer can help you perfectly! No matter you want to pull up, pull flat, or pull down, as long as you adjust the height, the cable can produce training methods at different angles.

　　At the same time, a variety of grips (V-shaped, horizontal bar, rope) also facilitates you to respond to different movements, making the grasp more comfortable and in line with the movements

　Today I will introduce two great cable movements to help us train The back muscles

　　The two movements are both one-handed!

　　The benefits of one-handed training have been introduced before. It can help us improve the imbalance of the left and right muscles, strengthen core stability, and at the same time have a larger range of motion, which can recruit more units of exercise!

　　Action 1: One-hand pull-down

　　Vertical pulling! Mainly exercise our unilateral latissimus dorsi, teres major, biceps, and posterior deltoid

　　Using D-shaped handles

　　1. Use a sitting or kneeling position! Straighten your arms and hold your handles to maintain the stability of the torso.

　　2. Start the shoulder scapula, back The latissimus contracts to drive the humerus to retract and flex the elbow and pull down! Pull the D-shaped handle to the side of the body, keep the elbow tightly against the body, stay for two seconds, squeeze your latissimus dorsi and straighten your chest.

　　3. Then slowly stretch the latissimus dorsi, while stretching your arms upwards as much as possible (feeling that the latissimus dorsi is stretched) back to the starting position. Pay attention to maintaining latissimus dorsi throughout the process!

　　Action 2: Rowing with one hand

　　Horizontal pulling! Mainly exercise our upper back (middle trapezoidalis, rhombus) and posterior deltoid muscle bundle

　　Using D-shaped handle

　　Using sitting Position, hold the handle with one hand, and keep the torso stable!

　　Start the scapula and pull the elbows backward, pull the elbows to the side of the body to clamp it. Squeeze the scapula and pause for a second!

　　Then slowly replay the handle, open the scapula, and feel the muscles stretching little by little! During the playback, you must have control, feel the feeling at all times and do not lose tension!

　　　Key points of the movement:

　　1. Pay attention to the rotation and lateral bending of the torso during the movement

　　2. Maintain tension, especially during the centrifugal contraction stage, be sure to control the rhythm, slowly replay, and feel that the muscles are slowly stretched!