Fitness Together

< strong>Cable cable exercises back muscles! 2 single-hand movements are recommended!

When it comes to back muscle training, I have to introduce Cable cables to everyone!

Back muscle training mainly revolves around the "pull" movement, and the cable trainer can help you perfectly! Whether you want to pull up, pull down, or pull down, as long as you adjust the height, the cable can produce different angles of training.

At the same time, a variety of grips (V-shaped, horizontal bars, ropes) also facilitate you to adapt to different movements, making the grip more comfortable and suitable for sports

Today I will introduce to you two A great cable move to help train your back muscles

Both of these moves are one-handed!

The benefits of one-handed training have been introduced before. It can help us improve the imbalance of left and right muscle strength, strengthen core stability, and at the same time have a larger range of motion and recruit more muscles. Multiple motor units!

Action 1: One-handed pull-down

< p>Vertical pulling action! Mainly exercises our unilateral latissimus dorsi, teres major, biceps, and rear deltoid muscles

Use D-shaped handles

1. Use a sitting or kneeling position! Keep your arms straight and grab the handle. Maintain torso stability.

< p>2. Activate the scapula, contract the latissimus dorsi to drive the humerus into adduction and at the same time bend the elbow and pull down! Pull the D-shaped handle to the side of the body, keep the elbow close to the body, stay for two seconds, and squeeze your latissimus dorsi. , and raise your chest at the same time.

3. Then slowly stretch the latissimus dorsi while straightening your arms as far as possible (feeling that the entire latissimus dorsi is stretched) and return to the starting position. Maintain tension in the latissimus dorsi!

Action 2: One-handed rowing

Horizontal pulling action! Mainly exercises our upper back (middle trapezius, rhomboids) and rear deltoid muscles

Use D-shaped handles

Sit in a sitting position, hold the handle with one hand, and keep your torso stable!

Start the scapula retraction, pull the elbows back, pull the elbows to the side of the body and clamp them. Squeeze the scapulas and pause for a second !

Then slowly release the handle, open the shoulder blades, and feel the muscles in your upper back stretch a little! Be in control during playback and don’t lose tension at all times

Action points:

1. Pay attention to the torso not to produce any tension during the action.Rotation and lateral flexion

2. Maintain tension, especially during the eccentric contraction phase. Be sure to control the rhythm and play back slowly to feel the muscles being slowly lengthened!