What are the fitness exercises for meditation? Let your back quickly upgrade

When training, beginners often only focus on practicing chest or other places, but rarely train their backs. However, fitness veterans pay attention to back training. Once the back is trained, your upper body will be half trained. So what fitness movements do you think are there? Let’s take a look together!

What fitness movements are there for practicing back? 1. Wide grip pull-ups

　　Wide grip pull-ups are the basic operation of training back muscles. Hold the horizontal bar with both hands, keep a certain distance between your arms, stretch your body upwards, Pay attention to keeping your back tight.

2. Pull down the horizontal bar cable

　　When pulling down the horizontal bar cable, sit in your seat, spread your legs apart, hold the pull rod with your hands and keep it vertical, pull the pull rod down, pay attention to keeping a straight line in your body and not bend your waist.

3. Barbell rowing

　　Barbell rowing means keeping a certain distance between your hands while your body is standing, holding a barbell that suits your own magnitude, bend your upper body, and lift the barbell, and try to keep the amplitude small.

4. Barbell deadlift

　　Barbell deadlift

　　Barbell deadlift is similar to barbell rowing, The difference is that in the later stage of the barbell deadlift, the body should be kept upright, and the barbell should be stretched to the chest with force. The movement process should be slow to avoid strain.

5. Dumbbell deadlift

　　Dumbbell deadlift is an improved version of the barbell deadlift. It mainly replaces the barbell with dumbbells. Suitable for fitness workers with poor physical fitness, stretching the dumbbells to an upright state.

6. Single-arm dumbbell rowing

　　Single-arm dumbbell rowing requires a variety of equipment. First of all, the body should be lying on the training seat, holding the barbell with one hand to stretch, and lifting one foot at the same time. Stay upright.

　　7. Lever backlashing

　　　Lever backlashing refers to holding the lever with both hands, sinking the body backwards, preferably keeping it at about 30 degrees to the ground, keeping the muscles of the whole body tight.

　　8. Elastic back rope pulling

　　The elastic back rope pulling should be used with the elastic rope. Hold the elastic rope with both hands and keep your arms parallel, stand upright on the body, stretch the elastic rope backwards, and the back should be tight.

　What are the precautions for practicing back?

　　Pay attention to the control of the movement rhythm. When the movement is restored, the latissimus dorsi dorsi control the movement Restore, rather than in a completely relaxed state, which can easily cause damage to the shoulder and wrist joints.

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