Fixed instrument sitting posture rowing - horizontal rowing GIF teaching illustrations

Fixed instruments sitting and rowing

　　Sitting and rowing is a horizontal pulling action! It is very effective for the back muscles! It can exercise the entire back: lats dorsi, trapezoids, rhombus muscles, teres major muscles, and deltoid muscles!

　　Beginners use fixed instruments to find the feeling of exerting force on their back

　　1. Sitting in a straight position, with your chest close to the front baffle, slightly bent your knees, hold the handle with both hands, stretch your arms forward, fix your waist and abdomen, and raise your chest and head up.

　　2. Use the contraction force of the back muscles to pull the handle to the abdomen, and pull your shoulders back as much as possible. Eelbows until the handle touches the middle of your body. Keep the peak contraction for 1-2 seconds and try to squeeze your shoulder blades together to obtain maximum stimulation.

　　3. Control the restoration with the strength of the latissimus dorsi. Keep tension throughout the movement, try to stretch the back muscles as much as possible. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect.

　　Environmental tips:

　　Tip: Keep the peak contraction (scapula clamping) and hold the target muscles the tightest when exerting force. Remember to be the tightest , pause for a few seconds to contract the peak. Remember this feeling,

　　Stay upward and do not put it too fast. Feel the back slowly to open up

　　Precautions:

　　1. The core must be tightened during exercise. The movement should not be too fast, and the stretching range should not be too large to avoid injury. Keep the knees slightly bent to relieve pressure on them and maintain body balance.

　　2. Peak contraction is the key point. Pay attention to stay for 2-3 seconds when tightening muscles

　　3. Keep your lower back slightly arched during the movement, otherwise the center of gravity of the exercise is the waist, so exercise can easily hurt the back waist.

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