Those who like to go to the gym to lift weights all want to envy those who have an excellent figure, with explosive pectoral muscles, chiseled abdominal muscles, and an invincible tank back. Of course, for most people, this is just a fantasy. But even if we can’t achieve a fit figure, we can still know what kind of fitness equipment is used to build a fit figure.
Today, let’s first introduce what common fitness equipment is used in gyms to achieve an invincible tank back?
High-pull trainer
High pull-down is the most popular back muscle exercise in gyms! But it’s really hard for beginners to master! Especially the feeling of the back exerting force!
Target muscles to exercise: latissimus dorsi, teres major, teres minor, subspinosus, posterior deltoid, trapezius, rhomboids and rhomboids
The joint movements involved include: horizontal abduction of the shoulder, adduction of the shoulder, and flexion of the elbow
Action description
Starting position: Sit on the fixed seat of the back-stretching machine and hold the crossbar with a wide grip. Keep your chest out and shoulders down, and lean your body slightly backward.
Key points of the movement
Inhale, contract the latissimus dorsi muscles, and vertically pull the bar down from above the head to the chest, tightening the shoulder blades to contract the latissimus dorsi muscles. Pause for 2 to 3 seconds for peak contraction.
- Exhale and restore in a controlled manner! Stretch the latissimus dorsi muscles along the original route until they are fully stretched.
Sitting low-pull trainer
The sitting low pull exercise mainly works the latissimus dorsi muscles in the middle and can also assist in exercising the muscles of the arms and shoulders. This movement is a good way to increase the thickness of the back.
The target muscle group of the movement is the latissimus dorsi. The key points of the movement are as follows:
Sit upright, place your legs on the pedals in front of you, bend your knees slightly, hold the triangular handles tightly with both hands, stretch your arms forward, keep your waist and abdomen fixed, and keep your chest out and head up.
- Use the contraction force of your back muscles to pull the handle to your abdomen. Pull your shoulders and elbows as far back as possible until the handle touches the middle of your body. Hold the peak contraction for 1-2 seconds and try to squeeze your shoulder blades together for maximum stimulation.
- Control the return with the strength of the latissimus dorsi muscles. During the exercise, pay attention to controlling the speed of stretching. Stretching too fast or too slow will affect the exercise effect.
Notes
Although you may think that tilting your body forward can increase your range of motion, keeping your torso upright will strike your middle back more than your lower back and waist.
- Keep your lower back slightly arched during the movement; otherwise, the focus of your exercise will be on your waist, and this can easily cause injury to your lower back.
- When practicing, if the waist and back are not straight enough, it can damage the spine. The movements should not be too fast and the stretching range should not be too large to avoid injury. Keep the knee joints slightly flexed to reduce the pressure on them and maintain body balance.
Upper limb flexion and extension with parallel bar trainer
Pull-ups are a great move and one of the top exercises for building back muscles! However, many friends are unable to complete pull-ups, no matter what your reasons are, such as insufficient muscle strength, excessive weight, etc.! You shouldn’t even give up doing pull-ups!
What should I do if I really can’t do it? Let’s take a look at the assisted pull-ups introduced to you today.
The assisted pull-up trainer is a fitness equipment that almost every gym has. This fitness device will provide you with resistance support to counteract your body weight, making it easier for you to complete pull-ups!
The main muscle groups trained are: latissimus dorsi, biceps brachii and forearm muscles.
Action process: Adjust the resistance weight properly (generally, the heavier the weight, the easier it is to pull upwards)
For beginners, the weight should start at the 15-20RM position, mainly to test the coordination and stability between joints.
If your left shoulder is pulled up when you lift your body, it indicates that the left shoulder is not pressed down enough. The activity of the latissimus dorsi muscle will be greatly reduced, and instead, the biceps brachii and forearm will become the main source of strength.#A Chinese manufacturer of fitness equipment and apparatus#A manufacturer of cheap fitness equipment and apparatus wholesale in China#A large-scale fitness equipment wholesaler
