MM sling backs will outline the United States to practice instrument

1. High pull-down device

After firmly secured feet toes forward, hold bar with both hands, each hand grip than shoulder width of about one hand, the body slightly backward tilt. The main action is to bar the drop-down, drag the chin on it. When the drop-down faster, but to slow down when a number of playback. To the drop-down bar can be clearly felt that tightening feeling back.

Note:

Generally carried out under the guidance of the coach, so no great problem. When you do not pull down bar to the chest, the chin can be pulled.

 

2. Barbell

Standing toe forward, feet slightly wider distance between the par. Knees bent, chest, two hand grip the barbell and shoulder width. Lower limbs to tighten the buttocks and maintain stability. With the back of the contraction forces will pull the barbell to the middle of his abdomen, pause a few seconds and then slowly down.

The main effect of exercise is also the barbell on the back compaction. A person can lift 15 times the weight of the barbell should be practicing the standard weight. For the women, should try to be light.

 

Note:

Doing must be careful, or get injured, it is difficult to achieve the desired effect. In addition, throughout the process to keep the back straight, not bent. When the movement to restore the barbell down slowly, to use to restore the muscle strength to control the movement, rather than the use of inertia to do, which is a very common problem.

 

3. Sitting Flat Tensioner

To keep toes forward, knees forward. Away from the knee joint will not be too open, feet shoulder width is less than the distance between. Chest, eyes flat as the front. Hands to handle the level of back pull, pulled elbow is a 90-degree angle into the upper and lower arm position pause, and then slowly stretch forward.

Note:

Important to note is that we must come forward and can not bend over, it would be difficult to achieve training effect.

 

4. Rowing machines

Dual-foot steady, holding a rod, the eyes look forward, straight waist. First to use pedal, pedal halfway through the pull rod with both hands, pulled the level down to the middle of the abdomen. As far as possible to the distance to the playback elongation. Need to know the resistance depends on the speed, so when the hand pulling force must be quickly made.

 

Note:

One must first start with the pedals, many people are used to first pull with both hands, then remembered with the pedal, this wrong must be corrected.

 

5. Dumbbell

Dumbbells and barbells is somewhat similar, such as holding bell shrugging to his legs separated from standing, spaced slightly wider than shoulders, grasp dumbbell with both hands, back of the hand forward. Shoulders forced upward to mention, and then relax; bent downward bent rowing, the legs can be straight or curved. This action primarily exercise the latissimus dorsi and other muscles are also available to support training.

 

Note:

And the same barbell, dumbbell weight can not be too heavy, otherwise either do not complete each exercise 10-15 times, or clench their teeth and panting completed suddenly fell to the floor, arms ache for days not to mention no longer mood from exercise and may even be a strained muscle.