Inclined board dumbbell rowing: the most suitable back training movement for beginners!

Inclined dumbbell rowing is the most suitable back training movement for beginners!

　　As a training movement to enhance back feeling, the biggest feature of inclined dumbbell rowing is that it can lean on a heavy training chair to prevent your body from shaking and avoid you from using external forces.

　　So, for beginners, inclined dumbbell rowing can help you feel the contraction of muscles more accurately.

　　In addition to increasing the level of feeling, inclined dumbbell rowing is also a complete back training movement. Generally, equipment with similar movement trajectories can be seen in the gym

　　Because the body is lying directly on the chair, the lower back needs to be responsible for stable movements such as bent body rowing or dumbbell rowing with one-handed rowing, which can maintain spinal neutrality and the pressure is also similar. It is relatively less.

　　Mainly exercise groups: latsimus dorsi, rhombus, trapezoidalis

　　　Position

　　1. First adjust the chair to an appropriate height, ranging from about 45 degrees to 60 degrees, place the dumbbell on both sides of the back of the chair, then cross the chair with both feet (standing in the middle of the chair), and press the lower half of the chest against the upper end of the chair.

　　2. Hold a dumbbell with both hands, confirm that the chest and soles are stable, and then row. At this time, the shoulders should be pressed down easily, feel the elbows to cause the back to contract, and the abduction angle of the elbow should not be too large.

　　3. Keep the head relaxed and look directly below. Do not deliberately raise your head, as it will easily form pressure on the cervical spine. During the process, Maintain breathing rhythm, especially when the chest is pressed, try not to hold your breath.

　　4. Regarding the way of holding dumbbells, there are only slight differences between horizontal or vertical, and there is no big problem. In addition, the fixation of the lower body can also be divided into two feet straight, using the toes as the fulcrum, or in a half-sitting position.

　　When training in a half-sitting position, it feels more comfortable and stable; although the straight and fixed feet are shaky, the chest does not feel completely suppressed. This part of personal feelings is different for reference only!

　　5. When performing back training, the most important thing is to focus on the back muscles, similar to the feeling of "crushing with the back", and try to avoid lifting the weight with your hands, which will make it easier. You look like you are doing a bird movement that is not like.

　　This movement may cause discomfort when your chest is against the heavy training chair! Remind everyone, don’t press the weight all at once during exercise, tighten your stomach, raise your head and straighten your chest, and remember to breathe.

　　Last remind everyone that before doing this exercise, you must first confirm the weight of your heavy training chair. Usually, the gym will be more stable; but if it is a heavy training chair for ordinary households, the tenons are not deep enough and the weight is light, it may cause you to fall down first as soon as you lie on it, which is very dangerous! Just hold your chest against it, don’t lie on it!

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