When exercising, we will come into contact with fitness tools. Among fitness tools, elastic rope is a very good tool, and there are many ways to use elastic ropes. Parts, but some people don’t know what the back exercises with elastic ropes are. So, what are the three movements for back training with elastic ropes? Let’s take a look next.
Three back exercises with elastic ropes
1. Elastic rope backward rowing
First find a sturdy post that won't cause problems. Stand facing the post with your feet shoulder-width apart. Hold the handles in each hand parallel to your stomach, then pull up the rope with your thumbs pointing up. Slowly return to the starting position and repeat 10 - 12 times. Be sure to keep your back straight and perpendicular to the ground throughout the entire process.
2. Standing rowing
Tie the rope terminal to a doorknob, or other similar location. Make sure the rope is the same length on each side and step back from the door to keep the rope slack. With your feet shoulder-width apart, grab the handles with your knees slightly bent and your back straight. Then pull back smoothly, making sure to bring your elbows to your sides, then return to the starting position and repeat.
3. Elastic cord pull-up
Stand wider than shoulder width, step on the rope with both feet to exercise, keep the rope loose when not pulling up, and then start exercising again. Keeping your knees slightly bent, bend at the waist and slowly pull up both ropes at the same time, keeping your elbows close to your sides.
Benefits of exercising your back
1. Protect the back spine
Having strong back muscles can pull your spine and prevent you from incorrect posture, which puts the pressure on the spine. However, when the difference in training intensity between the front and back of our body, that is, the chest and back, is too great, it will cause rounded shoulders (the chest muscles are too tight, causing the hands to naturally hang down, which will pull the arms and shoulders forward. , leading to chest inclusion), hunchback, and back pain. At this time, back training should be strengthened
2. Make your clothes look better
Yes, training the chest is certainly helpful, but in fact, the back muscles can allow you to fill up your clothes. If you only train the chest alone, the effect of wearing clothes will be limited.
The word "inverted triangle",It also describes a good body shape. In fact, its contribution also comes from the back. An inverted triangle shape can make the difference between the width and the concave and convex of your clothes, so that the two sides of the body will not appear parallel like a bucket.