Must practice movements to prevent hunchbacks: Inverted Row

In the previous article "High up your chest and improve your hunchback", we talked about the causes of hunchback and the methods of correction!

　　The imbalance of muscle strength is the main reason for hunchback! In addition to relaxing and tense muscles, strengthening and exercising weak muscles is also particularly important! 　　The upper back (rhombus muscle, middle and lower trapezoidal muscle) is a key point!

　Today I will introduce an action to help you increase the strength of the upper back!

　　Reverse rowing: Inverted Row.

　　Reverse rowing is one of the simplest movements in bare hands, but it is also the most underrated and undervalued movement. It can strengthen your back shoulders and upper back, and prevent the hunchback posture.

　　For fitness workers who are obsessed with bench presses and chest muscles, the more you practice bench presses, the stronger the muscles in front of the body, and the strength overwhelms the muscles behind the body

　　The body is like a tug of war, if the muscles in the front of the body are too strong and the muscles in the back are too weak , causing the body's muscle imbalance, heavier hunchback and round shoulders, and the stability of the shoulders will also become worse, which will be a warning for injuries or chronic diseases.

　　How to carry out reverse rowing?

　　Let's first look at how to use TRX:

　　When doing reverse rowing, instead of using your "biceps", "elbows" or "shoulder" to exert force, imagine that the shoulder blades can squeeze back, and a blank piece of paper can be clamped in the middle. The body remains in a straight line, and the hip joint does not fall down.

In addition to TRX, you can also use a ring, a barbell, or any horizontal bar. You can also row in many places in reverse

　　To conduct a test: "Perform 10 reverse rows in the correct posture". If you can't do it, it means that the body's muscles are not balanced.

　　Suggestions:

　　Each set of supine chest pushes (or other movements to train the chest muscles), do two sets of Reverse rowing. Use these two methods to eliminate weak back muscle groups.

　　Maybe when warming up, you can first activate the shoulder muscles through the free-handed YTWL movement, and then perform reverse rowing training. Reverse rowing is only one of the Pull (pull) movement modes, but the focus is on using the correct muscle groups when performing pulling, so that the purpose and effect of training can be achieved

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Related recommendations:

　　How to find the feeling of exerting strength on the back?

　　6 back muscle exercise methods allow you to practice "inverted triangle"

　　Bent over barbell rowing - the best back muscle exercise method!