What equipment are there for me to practice meditation in the gym? How to do it?

What equipment are there for back training in the gym? How to do it?

　　Back muscles are one of the largest muscle groups in the human body! It is also the most complex muscle groups including (trapezoidalis, teresis, rhombus muscles, erection spinal muscles, etc....)

　　The back is an important part of the entire body. It can be said that it helps us hold our spine. It makes us stand straight, and the back muscles play a key role in the stability of the body. Simple things in our lives require their support.

　　　Gym back training is about a word "pull"!

　　First introduce vertical pulling movements and equipment

　　1. Pull-up

　　Still hanging, arms straighten, core tighten, and two calfs straighten or cross. Use the contraction force of the lats dorsi to pull the body upwards, pull the horizontal bar closer to the collarbone. Stay for a second, so that the back The latissimus contracts completely. Then gradually stretch the latissimus dorsi to let the body slowly descend until the reply is complete

　　　When pulling the body upward, tighten the hip muscles. At the vertex of the movement, cross the bar. Squeeze the horizontal bar. Make the horizontal bar close to your chest

2. Sit down on the fixed seat, press the grip distance and grip method with both hands, hold the handles at both ends of the horizontal bar above, lock the shoulder muscles, sink, and the body Lean back slightly,

　　Inhale, exert force on the latissimus dorsi, pull down the horizontal bar vertically from the upper part of the head to the chest, and stop for 2-3 seconds; then exhale and slowly restore along the original path; repeat.

　　The shoulder muscles should be locked, and do not shrug when restoring the movements, as it will affect the stress of the back muscles; do not swing back and forth, and the body should always remain perpendicular to the ground.

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

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