Which muscles should be trained in reverse rowing? Video teaching of reverse rowing!

Reverse rowing video teaching!

　　Reverse rowing Inverted Row is one of the simplest movements in bare hands, but it is also the most underestimated and undervalued movement. It can strengthen your back shoulders and upper back (middle trapezoidal muscles, rhombus muscles), and can prevent hunchback posture.

　　Many people have been in an imbalance in the chest and back due to long-term poor posture (sitting for a long time) or training problems (too much front muscles to practice too much)!

　　The body is like a tug of war. If the front muscles on the front side of the body are too strong and the back muscles are too weak, it will lead to imbalance in the body's muscles, which will cause hunchbacks and round shoulders to occur, and the stability of the shoulders is also It will become worse, which also increases the risk of injury.

The reverse rowing we want to introduce today is to help you strengthen your weak upper back and back shoulders, help you build relevant muscle strength, and at the same time improve your bad posture!

　　Reverse rowing is simple and suitable for any group of people. You only need an object that can be grasped! For example, rope (trx, hanging ring), barbell bar, Smith machine, and even a seat bench!

　　There are two key points in the action:

　　1. Maintain the stability of the trunk and the neutrality of the spine!

　　Clamp during the action Tighten your butt and try to tighten your abdominal muscles so that your body will be in a straight line (ankles, hips, shoulders) and do not appear: the hip joint falls down, hunchback, shrugging, and lumbar spine is super-extended!

2. Use the back muscle to contract, first perform the back of the scapula when pulling up, and then follow the trend. Instead of using your biceps, elbows or shoulders to exert force, you imagine that the scapula will squeeze back, and you can hold a blank piece of paper in the middle. The body keeps a straight line

1. The closer the body is to the parallel ground, the higher the difficulty will be. It is recommended that beginners or encourage them. The group of people starts moving from a higher level!

　　2. The number and number of groups are recommended to be about 12-15 times, do 3-5 groups, and rest for 2 minutes between groups

　　　Skills for doing movements

　　1. Before or during the rest of the reverse rowing, relax and stretch the muscles on the front side of the body, which will help your back muscles work better!

　　2. Reverse rowing is a multi-joint movement. It takes some time to find the back muscles. It is recommended that you can first activate the shoulder muscles through the bare-handed YTWL movement before exercise, and then carry out reverse rowing training.