Illustration of three exercises with elastic rope

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When exercising, we will come into contact with fitness tools for fitness. Among the fitness tools, elastic ropes are very good tools, and there are many parts that can be used with elastic ropes, but some people don't know what the elastic rope exercises are. So, what are the three movements of the elastic rope practice back? Let's take a look together next.

Illustration of three exercises with elastic rope

Three back exercises with elastic rope

1. Bungee rope backward rowing
First find a sturdy pillar that will not cause problems. Stand with your feet shoulder-width apart and face the pillar. Hold the handle with each hand, which is parallel to your stomach, and then pull up the rope with your thumbs up. Slowly return to the starting position and repeat 10-12 times. The whole process must keep your back straight and perpendicular to the ground.
2. Standing rowing
Tie the end of the rope to the door handle, or other similar location. Make sure that each side of the rope has the same length, step back a distance from the door, and keep the rope slack. With feet shoulder-width apart, grasp the handles, bend your knees slightly, and keep your back straight. Then pull back smoothly, making sure to bring your elbows to your sides, then Hu return to the starting position and repeat.
3. Pull up with elastic rope
Stand wider than your shoulders, step on the rope with your feet to exercise, keep the rope slack when not pulled up, and then start exercising. Keep your knees slightly bent, bend your waist, and slowly pull up both sides of the rope at the same time, keeping your elbows close to your sides.

The benefits of back exercise

1. Protect the back spine
Only with strong back muscles can you pull your spine, avoid your wrong posture, and put the pressure on the spine. However, when the training intensity difference between the front and back of our body, that is, the chest and back, is too great, it will cause round shoulders (the chest muscles are too tight, causing the hands to fall naturally, and the arms and shoulders will be pulled forward. , Resulting in chest content), hunchback, back pain, and back training should be strengthened at this time.
2. Make your dress look better
Yes, chest training is certainly helpful, but in fact, the back muscles can make you hold your clothes more fully. If you only train the chest alone, the effect of wearing clothes will be more limited.
The word "inverted triangle" is also used to describe a good body shape. In fact, his contribution also comes from the back. An inverted triangle shape allows you to wear clothes with a wide and narrow unevenness, and it will not appear on both sides of the whole body like a bucket. A parallel look.

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