The time that trains when you is longer and longer, meet more the training that pays attention to back, because pour three-cornered bodily form, can say the sign that is a strong man.
But the training of back, appear very easily problem, the movement is non-standard, back cannot force of very good hair ah etc, metropolis influence trains.
Say single hand dumbbell rows today this movement, this movement, appear easily in behavioral itself not just problem, a lot of people cannot make even preparative gesture possibly correct, the first situation was not done good, more do not talk about the movement from the back to train.
Using lie the first responsibility that shifts chair, let knee be put to the chair namely, the hand is put in the ahead of the body, carry an arm erect go propping up, another foot is put in the side outside the body, let two knee be in same height, curve outboard knee.
Extend hip backward next, let issue back to support downward, the angle control of the upper part of the body is in 20 control to 30 degrees, bosom is held out, if back is straight, do not let rachis bend, such very ugly and the movement also is a mistake.
The body does not tilt to the direction of the chair, such actions can become more comfortable, hair force is fewer, exercise the effect to be able to be reduced, should make body appreciably outward list is inclined, back unbend, such ability are a correct single hand dumbbell rows pose.
Of course, the training method of everybody may have trifling and different, some people let the leg on the ground possibly, extend as far as possible to the side after the body, maintain the pose that two legs around opens, such OK also, but the principle is same, the key is to should make back contractive.
If do this movement to have difficulty, the proposal does bare-handed exercise, after doing not have a problem, load again training, when do, our target is to should let dumbbell face towards coxa ministry is pulled, is not pull to bosom.
If be pulled to bosom, meet more practice arrive on back, inclined square flesh and 2 flesh, this is not our target, this movement exercises muscle back broadness, can let carry broad flesh on the back to drill more thickly, and make the two side departure of back more apparent, make back more symmetrical.
When pulling a dumbbell, want to let back of elbow prep above, the attention maintains elbow to stand by the body, do not make elbow outward open, such cannot correct systole carries broad flesh on the back, notice drive arm to send force to coxa ministry, back sends force to pull lifting capacity centrally.
To let carry the systole with broad more sufficient flesh on the back, when putting down dumbbell, must let arm unbend, when the nadir, can make dumbbell more much go nearing the area, when receiving apogee, contract forcibly, the attention maintains muscle to stretch tight closely, next slowly put down.
We need to let carry broad flesh on the back to start this movement, when be being done so, want to let shoulder be pulled backward first, tighten up shoulder, the arm is the drive effect that has, do not curve elbow first, such your humerus 2 flesh can send force first, it is good to must make humeral ministry contractive.
