< strong>Build a strongback: A different seated rowing position!
Seated rowing is an essential training action in our back muscle training. It can help us build strong back muscles!
Seated rowing is a horizontal pulling action that can exercise our entire back muscle group (latissimus dorsi, trapezius, rhomboids, posterior deltoid muscles), while maintaining a stable core muscle group. Get exercise!
There are many techniques for performing seated rowing. Today I want to introduce you to a great technique that will make your back muscles grow wildly!
Eccentric overload isometric contraction
How to do it?
At the beginning of the movement, use your maximum seated row weight, then pull up, arms straight, and hold still for 10-15 seconds!
Video:
Action requirements:
At the top of the action, let your back muscles be full of tension to grab the shoulder blades, Resist the resistance of pulling forward and always keep the shoulder blades in a sinking and retracted position!
The benefits of doing this!
At the beginning of the movement, the muscles are in the elongated phase (eccentric) and can bear greater loads, which can help you produce incredible mechanical stress and muscle damage! To help you maximize muscle growth
Three major mechanisms of muscle growth: mechanical tension, muscle damage, and metabolic stress!
You will feel that every muscle in your body is working hard to contract, and the effect on your back muscles is incredible!
At the same time, this is also a great anti-flexion core strength training. You need to make your core full of rigidity to maintain a neutral spine and not be taken away by resistance!
Hold for 10 seconds, then lower the weight and continue rowing!
Because the nervous system has been promoted or activated in the previous overload, you will feel very relaxed when you row with light weight next!
Things you need to pay attention to:
1. Tension must be maintained to keep your muscles in a state of tension. Relaxation will only cause your muscles to tear. , joint injuries!
2. There are two key points in maintaining a good body posture. Keep your spine neutral and your shoulder blades always retracted and lowered
Trust me, if you are looking for a way to make your back grow wildly, you will definitely fall in love with this technique!