< strong>Strengthen the midback muscles: high seated rowing!
The middle back muscles (middle and lower trapezius and rhomboids) and the back of the shoulders are the weak points of many fitness enthusiasts!
Because of poor posture in life and when training, everyone only pays attention to the front of the body, resulting in muscle imbalance, a weak upper back will affect your posture!
Today I want to introduce you to a great action to help you strengthen your weak upper back and back shoulders, help you build related muscle strength, and improve your bad posture at the same time!
High seated rowing!
Target exercises: mid-back muscles, back shoulders, latissimus dorsi, and arm biceps!
How?
1. Choose a resistance band or cable trainer! Fix the roller skate to a high position, then sit on the ground and lean your torso back (keep it straight)
2. Use the contraction of your back muscles. When pulling up, first make the shoulder blades retract, and then use your elbows to Follow the trend. Instead of using your biceps, elbows or shoulders to exert force, imagine that your shoulder blades are squeezing back.You can put a blank piece of paper between them. Keep your body in a straight line (don’t lift your chest excessively and cause lumbar hyperextension)
3. The recommended number of groups and times is 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 activate the shoulder muscles through freehand YTWL movements before exercising, and then perform rowing training
Related recommendations:
Teaching bent over rowing movements for low back pain and shoulder soreness
Are you still doing behind-the-neck pull-downs? The dangers of pulling down the back of the neck!
How do you feel the force inyour back? Look for the feeling of strength in the back