Whether you are a fitness enthusiast or a fitness expert, you will exercise your back muscles. Of course, there are many exercises that can exercise your back muscles, but there are also some specialties in fitness actions. For example, some actions are suitable for women, and some are suitable for women. Suitable for men. How long does it take for women to exercise to achieve results? If you don’t understand, you can follow the editor to find out the correct answer.
Bent-over dumbbell row
1. Hold a dumbbell in each hand, slightly bend your knees, lean your upper body forward, and bend your hips back. Keep your back straight and your upper body almost parallel to the ground. Let your arms hang naturally, palms facing each other, and raise your head and look forward. This is the starting position of the movement.
2. Contract the shoulder blades, keep the elbows close to the body, quickly lift the dumbbells to both sides of the body, and exhale at the same time. Keep your back muscles tight at the top and hold for 1 second.
3. Then slowly return the dumbbells to the starting position while inhaling.
Seated Good Morning Pose
1. Place the box under the barbell rack and set the barbell bolt to the appropriate height. To start the movement, sit under the barbell and place the barbell on your back without leaning on your trapezius muscles. Contract your shoulder blades and rotate your elbows forward, making a motion of bending the lever with your shoulders.
2. Take the barbell off the rack and arch your lower back tightly. Head facing straight ahead. Engage your back, shoulders, and abdominal core muscles to begin your descent by pushing your knees and hips outward. Sit with your hips back until you are sitting on the box. This is the starting position of the movement.
3. Tighten the barbell and bend your hips forward as much as possible. If the barbell bolt is set in a parallel position in front, it can provide additional protection when the movement fails, and can also remind you to stop the movement appropriately.
4. Stop when you are about to reach the barbell bolt, and resume the action until your body is upright.
Kettlebell Sumo High Pull
1. Hold a kettlebell in both hands, place it between your legs, and let your arms hang naturally. Stand with your feet slightly wider than shoulder-width apart, with your toes pointed slightly outward. Bend your knees, raise your head, lift your chest, and push your hips as far back as possible. This is the starting position of the movement.
2. Then straighten your hips and knees, and while standing, pull the kettlebell to your shoulders and raise your elbows.
3. After a brief pause at the top, return to the starting position and repeat the above actions to the recommended number of times.
Medium grip pull-ups
1. With a neutral grip, hold two parallel pull-up bars with your arms straight and hanging freely under the bars. This is the starting position of the movement.
2. Bend the elbow, pull the body up, and stretch the glenohumeral joint. don't take advantageThe inertia of shaking is used to complete this action. Pull your chin as far as possible onto the bar, beyond where your hands are.
3. Pause at the top of the movement, then lower to return to the starting position.