Good movements for back muscle training: Half-squat horizontal rowing

Good movements for back muscle training: Half-squat horizontal rowing

　　Sitting rowing is one of the essential movements in our training menu. It is a horizontal pulling action, which can help us exercise our back muscles well, especially the middle back muscles (middle and lower trapezoidal muscles, rhombus muscles). At the same time, sitting rowing is also a simple and easy-to-learn action! Therefore, it is loved by many fitness players!

　　Horizontal rowing has many changes. Different handles, grip distances, and angle changes will stimulate your muscles differently

　　Today I will introduce to you a very great rowing change. Half-squat rowing

　　　The same is different from ordinary stools to sit on! Use the squat posture as support and then row!

　　This can better develop your body stability and core strength, and at the same time make your movements more accurate and efficient!

　　Action process:

1. Use cables Rope trainer, choose the right weight, use a D-shaped handle, use a half-squat position, stretch your hands and hold the handle tightly!

　　2. Then start the rowing movement:

　　　Start the back muscles, pull the back of the shoulder scapula and drive the elbows, pull the handle to both sides of the body, squeeze your back and keep the static contraction for two seconds!

　　Then spread the scapula outward, feel your back muscles being lengthened a little bit, maintain tension until the arms are completely straightened!

　　Heavy Tip:

　　1. Your lower limbs and soles need to work very hard to grasp the ground. Do not let the weight take away your body to ensure that the upper limbs pull smoothly!

　　2. Pay attention not to pull the weight with the strength of your hands! Let your two shoulder blades move closer to feel the contraction and stretch of your upper back muscles and the movement of the shoulder blades

　　3. Mainly control when lowering, do not move up quickly. Muscle tension is the key point you need to pay attention to!