Where do you practice barbell rowing? How to choose the weight of barbell rowing?

Barbell rowing is recommended by many private teachers. This action is very simple and easy to learn, and fitness white can also practice. Let me tell you where barbell rowing is practiced. How to choose the weight of barbell rowing?

Where do you practice barbell rowing?

In barbell rowing, most of the back muscles have been trained, the most important ones are the lower and middle bundles of trapezius, rhomboid, latissimus dorsi and deltoid, and many deep muscles have also been stimulated. For friends who want to increase the thickness of their backs, rowing is one of the best training moves.

When the barbell is pulled back, the trapezius muscle contracts and the rhomboid muscle contracts at the same time, which makes our scapula contract; The function of the posterior bundle of deltoid muscle is to make our shoulder joint stretch backwards during contraction; As for latissimus dorsi, it is the active muscle of our upper limb pulling action, which can draw others or things closer to the body.

How to choose the weight of barbell rowing

The weight of barbell rowing is almost the same as bench press!

As both trunk muscles, pectoralis major and latissimus dorsi should have a balanced development ratio. So judging from the weight of training, if the development is relatively balanced, the weight of barbell rowing should be similar to bench press! The barbell rowing technique here mainly means that the trunk is about 70 degrees off the ground. You can feel that the weights of bench press and rowing in normal training should be roughly the same or similar. If the weight of the two movements is very different-for example, the difference is more than 20 kilograms, it definitely means that your chest and back muscles will be unbalanced! You should pay attention to the movements with different weights, otherwise, over time, your body and trunk will be out of balance and you will not be able to give a well-balanced and fit figure.

Barbell rowing essentials

1 Ready posture

Standing distance: the feet are separated by hip width, and the toes naturally abduct.

Knee: slightly bent. Viewed from the side, our calves are almost perpendicular to the ground.

Hips: bend your hips, lean forward, and try to keep your torso parallel to the ground, but not lower than the horizontal plane.

Core: Always tighten, keep the posture of the trunk, and don't bend over.

Shoulders: Shoulders sink, don't shrug.

Hands: Hold the loop ball in forehand. Arms droop naturally.

Head: Don't bow your head, or raise your head excessively, and remain neutral.

Grip distance: slightly wider than the shoulder.

Center of gravity: the middle of the foot.

2 course of action

Lower limbs: Toes grab the ground and squeeze the ground. Tighten your hips and lock your knees and hips.

Core: Ensure torso posture. Keep your back straight.

Upper limb: exert force on the back actively, bend your elbow to pull up the barbell, pull the barbell to the chest, touch the lower edge of the chest, and put it down as controlled as possible.

Experience of barbell rowing training

Beginners practice their breasts, but old hands practice their backs! Uh ... Let's talk about how to practice today. Have a perfect back. Can make you more upright, reduce hunchback, so you won't hunchback.

1. Pull-ups are the basic movements for practicing back, but most girls can't do them themselves (I can't even get up forehand, hee hee). So if you can, find someone below to protect you and give you strength.

2. Pull down the musical instrument, the kind in my picture is, keep your back straight, look up and pull down. You can gain weight bit by bit, 6-8 in each group, or you can do exhaustion. Do 6 groups

3. Barbell rowing, rowing in a sitting position, 6-8 in each group, still exhausted. Gradually aggravate, do 4-6 groups.

Really push the barbell to row the boat, and the effect will be obvious after several times of practice!