seated row
分步讲解
动作要领
- Grasp the handles of the machine and sit upright with your back straight, shoulders down and chest out.
- Pull the handles towards you, keeping your elbows close to your body and squeezing your shoulder blades together at the end of the movement.
- Hold the position for a second, then slowly return the handle back to the starting position, allowing your arms to fully extend and your shoulder blades to spread apart.
- Repeat the movement for your desired number of repetitions, making sure to keep your back straight and your movements controlled throughout the exercise.
概览
关于这个动作
The seated row is a strength training exercise that targets multiple muscle groups, including the back, shoulders, and biceps, aiding in improved posture and overall muscle balance. It's suitable for individuals at all fitness levels, from beginners to advanced athletes, as it can be easily adjusted to match one's ability. People may opt for this exercise as it not only enhances upper body strength and endurance, but also promotes better spinal alignment, which is crucial for daily activities and injury prevention.
教练提示
姿势要点
Avoid jerky or rapid movements. Instead, focus on slow, controlled movements. Pull the handle or bar towards your body, squeezing your shoulder blades together at the end of the movement. Then, slowly release the handle back to the starting position. This will not only prevent injury but also ensure that your muscles are being effectively worked.
Another common mistake is using too much weight. If you're struggling to complete the exercise with proper form, it's a sign that the weight is too heavy. Using excessive weight can lead to improper form, which can result in injury and less effective workouts.
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