Fitness Together

We should be very familiar with rowing training movements. Rowing movements are BackThe main ways to exercise muscles include seated rowing, barbell dumbbell bent over rowing, and T-bar rowing. But their movement trajectories are the same, pulling the weight toward the body. Today we are also bringing a rowing action - reverse rowing

Reverse rowing is also a good way to exercise the back muscles, but the movement trajectory is the opposite. It is somewhat similar to a pull-up

Target exercise area: Back muscles

Starting position: Adjust the bar to your waist high. Place the horizontal bar in a lower position, lie on your back under the horizontal bar, place your heels on the ground slightly wider than your shoulders, and straighten your hands into a straight line. Hold the horizontal bar with your arms straight, in either forward or reverse direction. The distance between your hands is 3-6 cm wider than shoulder width.

Action essentials:

, Keep your body straight, grab the crossbar with both hands, and expand your shoulders and chest.

, Use your back muscles to contract, and use your arms to help lift your body forward and upward Pull up, pull your body toward the horizontal bar, pause when you reach the highest point, squeeze your back, and slowly lower your chest after it touches the horizontal bar. Return to starting position and repeat. Repeat 10 to 20 times.

Note:

, The upper arms should be clamped tightly to the body, and the hips should not be loose.

, Extend your shoulders and lift your chest. Contract the back muscles as much as possible

,Keep your back straight