Illustrations of fitness equipment that you can understand at a glance to train your shoulders, beautify your back, and slim your arms!
Seated rowing
Training benefits: Enhance arm strength and eliminate arm fat.
Training method: 3-4 groups, 10-12 times/group.
Coach’s Tip: If you have a shoulder injury, it is recommended not to do this exercise.
Operation steps:
1 Sit on the bench, lean forward slightly, hold the straight handle of the tensioner vertically with both arms, sit upright and keep your knees slightly bent, head Do not hang your head down.
2 Contract the latissimus dorsi, pull up the upper arm, and pull the straight bar toward the chest until the elbow is flush with the back. Keep your elbows and upper arms perpendicular to the ground.
3. After stretching the arms to the maximum position, pause for a moment, and then restore. The middle process should be continuous without interruption. Avoid unnecessary body sway, which increases the risk of injury.
Cable pull-down behind the neck
Training benefits: Enhance arm and shoulder strength.
Training method: 3-4 groups, 10-12 times/group.
Coach’s Tip: If you have a shoulder injury, it is recommended not to do this exercise.
Exercise steps:
1 Sit on the fixed seat of the back pull exercise machine and hold the handles at both ends of the upper horizontal bar with both hands. Keep your thighs stationary.
2 Use the strength of the pectoralis major and back muscles to pull the bar vertically down from above the head to the shoulder blades.
3. After the action is fixed, maintain the contraction and tension of the pectoralis major and back muscles for 2-3 seconds.
4 Use the strength of the pectoralis major and back muscles to control the tensioner and slowly restore it.
Cable pull-down in front of the neck
Training benefits: Strengthen arms, shoulders and back.
Training method: 3-4 groups, 10-12 times/group.
Coach’s Tip: If you have a shoulder injury, it is recommended not to do this exercise.
Exercise steps:
1 Sit on the fixed seat of the pull-back exercise machine, hold the handles with both hands forward, use a wide grip, and hold the handles at both ends of the upper horizontal bar.
2 Use balanced force on both arms, use the strength of the pectoralis major and back muscles to pull down vertically from above the head and to the chest. Never use excessive force.
After 3 things are fixed, maintain the contraction and tension of the pectoralis major and back muscles for 2-3 seconds, slowly restore along the original path, and repeat this action.
Maybe training once or twice will not have much effect, but as long as you master the correct training movements and persist for 10 days and a half, you will definitely have unexpected gains~