Shoulder and back muscles include erector spinae, latissimus dorsi, trapezius, rhomboid muscles, lumbar muscles, and the like.
1. unarmed
A: Prone body
Starting position: lying prone, arms on the sides of the body, the forehead touches the ground, shoulders relax, chest, abdominal muscles contract to maintain balance.
Action Description: The contraction of the lower back muscles causes the shoulders and chest to slowly lift upward away from the ground and restore. Repeat the above action. Relax your legs and buttocks and inhale when lifting your shoulders and chest.
B: Brace your torso
Starting position: The hands and knees stand on the ground so that the knee joint and hand are located below the hip joint and the shoulder joint, respectively, and remain straight and chest-raising.
Action description: Keep your body straight and chest up.
Action Description: Keep the body balanced, slowly raise the right leg and left arm to the level, slowly restore. Change the contralateral limb and repeat the above action. Inhale when you lift, lift your chest and sink your shoulders.
C: Stepping on the "bicycle"
Purpose: Strengthen the hips and stretch the lower back muscles.
Developed muscles: hip psoas muscle.
Number of repetitions: The starter had 10 legs per leg, intermediate level 20 times, and training 30 times.
Point: The legs are bent and stretched like riding a bicycle. Â
2. Free weight (barbell)
A: Oblique barbell rowing (falling birds)
Starting position: Maintain the body's stability with a fixed crouching posture, grip the bar with a wide grip.
Action Description: Pull the bar up to the upper waist, restore, repeat the above action. Avoid shrugging shoulders and arched backs, chests, shoulders, and inhale when you pull up the barbell. The body of the bow is horizontal and the arms are oscillated backwards until the dumbbells are shoulder-height, and then slowly restored.
Points: knee and elbow flexion
Developed muscles: deltoid posterior, latissimus dorsi, trapezius.
B: Bell shrugged
Practice Method: Hold it, shrug it to the highest point, and then fall back.
Key points: Full stretch of limbs.
Developed muscle: trapezius.
3 large-scale equipment (pull down chest trainer, prone body training machine)
A: chest puller, high pull trainer
Main exercise site: latissimus dorsi
Starting position: sitting, chest, spine straight, knees reach under the mat, grip the lever from a wide grip. Legs are placed under the trainer support.
Action description: Grab the pull rod and pull it down to the upper chest to restore and repeat the above action. When the body is pulled down, it tilts slightly, inhales, and takes a heavy shoulder.
B: Prone body training machine
Starting position: lying prone, two arms crossed in front of the chest, the rear heel placed under the shaft pad, the thigh placed on the leg pad, so that the hip is located on the leg pad, leaving a mobile space.
Description of the action: By bending the lower back so that the body down, back straight, lift the body until the trunk and legs parallel, repeat the above action. Inhale when lifting up.
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