Both men and women, a good-looking back is an important plus for the body.
Men don't have to say much, a wide and thick back can give girls a high and powerful impression and security. For girls, the back is also the key to tall and beautiful body!
Recommended weight:
The latissimus dorsi is an ultra-strong muscle group, so the dumbbell selection is preferably slightly heavier. The average male is about 15Kg and the female is about 10kg. Novices can be gradual and avoid injuries.
1[One-arm dumbbell rowing]
Target exercise site: middle latissimus dorsi (ie, medial side)
action
1 One foot is on the stool, the same side supports the stabilizing effect on the stool, the other hand holds the dumbbell, the waist is tightened, the back is straight, and the half is parallel to the ground;
2 Pull up the dumbbell along the outside of the waist until the elbow exceeds the torso, the peak is contracted, pause for one second, and then slowly put down.
Key points
1 In training, you should feel the flexion and extension of the big arm, instead of simply lifting the dumbbell, the whole arm sticks to the body movement;
2 dumbbells at the top of the movement, close to the waist, stop at this position for about 2-3 seconds, do the peak contraction;
3 The elbow tip can be slightly oriented towards the inside of the body, and the overall movement will be more correct.
2ã€Bend dumbbell rowing】
Target exercise muscle: latissimus dorsi
Starting position:
Leaning parallel to the ground, the back is straight. The dumbbells in both hands are naturally drooping, the palms are facing right, and the knees are slightly curved.
Action essentials:
Keep your back straight, the upper body is still, the latissimus dorsi muscles contract, and the arms are pulled to the side of the body to pull the dumbbells to the body; feel the latissimus dorsi.
Tips:
1. If you have discomfort on your back, please avoid this exercise or use a lower pulley block instead of a dumbbell and a barbell.
2. The lower back should be kept tight and straight when moving.
3. When lifting the dumbbell up, the elbow should be as close as possible to the torso.
4. The head should look straight ahead.
3 [dumb shoulder retraction]
Target exercise muscle: latissimus dorsi
Action analysis:
Leaning over the bench, holding a dumbbell, raising the dumbbells on the back, letting the back muscles force the back muscles to contract to the peak
Restore the same track to the initial state, repeat the above actions
4 [dumbbells supine neck flexion arm extension]
Target exercise muscle: latissimus dorsi
Action analysis:
Dumbbells, supine neck, back bend, arm extension, body relaxation, lying on the bench, feet steady on the ground, holding dumbbells behind the head.
When lifting, exhale and stretch until the upper part of the chest is restored to the initial movement.
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