Three movement diagrams of elastic rope training

During fitness, we will come into contact with fitness tools. Among fitness tools, elastic ropes are very good tools, and many parts can be used with elastic ropes, but some people don’t know what are the movements of elastic ropes to practice back. So, what are the movements of the three movements of elastic ropes to practice back? Let’s take a look.

The three movements of elastic ropes to practice back

　　1. The elastic rope is leaning back and rowing

　　First find a strong pillar that will not have problems, stand shoulder-width with your feet facing the pillar, hold the handle with each hand, this position is parallel to your stomach, then pull the rope up, and your thumbs up. Slowly return to the starting position, repeat 10 - 12 times. Be sure to keep your back straight and perpendicular to the ground throughout the process.

2. Stand and row

Tie the end of the rope to the door handle, or other similar positions. Make sure the rope on each side has the same length, step back and get a distance from the door, and keep the rope loose. Both feet are shoulder-width as wide as you want, grab the handle, bend your knees slightly, and straighten your back. Then pull it up smoothly to make sure that your elbows are on both sides of your body, and then return to the starting position, repeat.

3. Pull the elastic rope

　　The stand is wider than the shoulders, and step on the rope with your feet to exercise. Keep the rope loose when it is not pulled up, and then start moving. Keep bent your knees slightly and bent over. At the same time, the ropes on both sides slowly pull up at the same time, keeping your elbows tightly against both sides of the body.

The benefits of exercising the back

　　1. Protect the spine behind

　　Only with strong back muscles can pull your spine, avoid your wrong posture, and make the pressure on the spine. However, When the training intensity of our front and back sides of our body, that is, the chest and back will be too large, it will cause round shoulders (the chest muscles are too tight, causing the hands to hang naturally, and pull your arms and shoulders forward, causing the chest to be contained) and hunchback and back pain. At this time, you should strengthen back training

2. Make your clothes look better

　　Yes, training your chest is of course helpful, but in fact, the back muscles can make you stretch your clothes more full. If you only train your chest alone, the effect of wearing clothes will be limited. .

The word "inverted triangle" is also a good body shape. In fact, its contribution also comes from the back. The shape of an inverted triangle can make you have a difference between width, narrowness, concave and convexity in your clothes. It will not be like a bucket. Editor's recommendation:

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