During exercise, we will use many kinds of exercise tools. Among the exercise tools, some tools are very good, among which the resistance band is one. However, we pay attention to the use of the resistance band, but some people don't know how to practice their back with the resistance band. So, how is the resistance band the best and fastest way to practice your back? Next, let's see how to practice your back.
Fix the resistance band at a lower position, sit on the ground, lean forward slightly, slightly contain the chest, hold the handle with both hands, straighten the arms forward, inhale and contract the shoulder blades when exhaling, pull both arms back at the same time, and stick both arms to both sides of the body to form a chest posture. Inspiratory reduction. This movement can be done in two ways. The shoulder joint is expanded and tightened on both sides of the body, and the strengthened muscle groups are different.
Bow to row
Step on the resistance band at your feet, stand with your feet separated and parallel to your hips, bend down at an angle of about 45 ° to the ground, hold the handle on both sides of your body with your hands, and retract your upper arm on both sides of your body. Inhale and pull the rope to both sides when exhaling. Inspiratory reduction. This exercise can also use a long rope to select resistance according to your strength.
Drag resistance band pull down
Fix the rope resistance band at a high position, sit on the ground or kneel on one leg, keep the upper body straight and keep the lower back straight, hold the handle with both hands, inhale and contract the shoulder blades when exhaling, pull both arms back at the same time, and stick the arms close to both sides of the body to form a chest posture. Inspiratory reduction. If you lean your body forward slightly and keep the trunk and elastic rope in the same direction, the goal of exercise will be different when you pull down. If you pull down and open your arms to both sides of the body, you will exercise more supraspinatus, posterior trapezius and rhomboid muscles of deltoid.
Semi squat rowing
Fix the resistance band at the same height as the thigh, lean forward, and stick the lower abdomen close to the thigh, just like the preparation posture of a swimmer before entering the water. Hold the handle with both hands and extend forward, lower the head and face down, put the head in the middle of the two arms, inhale, and pull both hands back to the junction of chest and abdomen when exhaling, raise the head and hold the chest up, and tighten the back muscles. Restore on inhalation.
Resistance band hard pull
Keep your feet the same width as your hips, stand in parallel, step on the long rope, bend your knees until your thighs are parallel to the ground, tilt your upper body forward and keep your back straight, hold the handle with both hands on both sides of your body, inhale, tighten your waist and abdomen, straighten your upper body when exhaling, stand with your chest slightly raised, pause for 2 seconds, and then inhale and restore. Hard pulling can use a large weight, and you can practice with several ropes at the same time.