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The back of the

1. Rowing with both arms bent: platydorsi is mainly practiced.

Action: bend the body slightly, hold the dumbbell in both hands, hang down at the front and lower part of the body, lift the dumbbell to elbow and shoulder height or slightly with the contraction force of latissimus dorsi

Higher than the shoulder, pause a moment, then use the tension of the latissimus dorsi muscle to control the dumbbell to slowly restore.Note: when rowing, it is mainly the contraction and extension of latissimus dorsi muscle.

2. Single-arm rowing: mainly practice the outer back and lower back.

Action: hold the dumbbell, palm facing inward, with the other hand supporting the knee position of the leg on the same side to stabilize the body.Lift the dumbbells to the waist (back muscles are fully contracted), pause, then slowly return to control (back muscles are fully extended), and then switch from one side to the other.

3. Straight leg hard pull: mainly for lower back, gluteus maximus and biceps femoris.

Action: hold the dumbbell in front of the body with both hands, open the feet naturally, shoulder-width apart, straight legs, straight waist and back, bend forward and raise the head until the upper body is about parallel to the ground.Then the lower back muscles contract hard to restore the upper body.Note: to maintain tension, do not touch the floor while bending forward.Do not move too fast.

biceps

1. Alternating bending and lifting: mainly practicing biceps, separating biceps.

Action: sitting (or standing), holding dumbbells in both hands to the side of the body, palm relative, two elbows on the sides of the body.With the elbow joint as the fulcrum, bend up and lift, while turning the forearm outward with the palm facing up, lift to the highest point to tighten the biceps, stop for a moment, and then control the reduction.Rotation.