Strengthen the middle back muscles: rowing in a high position!

Strengthen the middle back muscles: rowing in a high-sitting position!

　　The middle back muscles (middle and lower trapezoidal muscles and rhombus muscles) and the back of the shoulders are the weaknesses of many fitness enthusiasts!

　　Because of bad postures and training in life, everyone only pays attention to the front side of the body, causing muscle strength imbalance. A weak upper back will affect your body shape!

　　Today I will introduce a very good movement to help you strengthen the weak upper back and back shoulders, help you build relevant muscle strength, and at the same time improve your bad posture!

　　　　Boat in a high-sitting position!

　　Target exercise: the middle back muscles, the back of the shoulders, the latissimus dorsi, and the biceps in the arm!

　　How to do it?

1. Choose an elastic band or cable trainer! Slide the rollers and fix it Set to a high position, then sit on the ground, and trunk leans back (keep straight)

　　2. Use the back muscle to contract, first perform the scapula retraction when pulling up, and then follow the elbows. 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. Keep the body straight (don't over-thrust the chest to cause lumbar spine to be superextended)

　　3. 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

　　4. In order to better find the muscle feeling, it is recommended that you can first activate the shoulder muscles through the YTWL movement of bare hands before exercising, and then carry out rowing training

Related recommendations:

　　　Bending over rowing, back pain and shoulder acid Bent over rowing movement teaching

　　Are you still doing a pulling back of the neck? The harm of pulling back of the neck!

　　How to feel the force on the back? Find the feeling of force on the back