1pc Foam Exercise Bands Handled 8-shaped Elastic Band Waist, Leg Stretching

Training Methods Standing Cable Rows: Stand with your feet shoulder-width apart, holding the ends of the cable with both hands, arms horizontally, palms facing down. Slowly pull the cable apart to the sides, keeping your elbows slightly bent, your back straight, and your shoulder blades squeezed together. for one second, then slowly return to the starting position. Repeat 15-20 times for 3 sets. Bent-Over Cable Rows: Stand your body leaning forward at about a 45-degree angle, holding the ends of the cable with both hands, arms hanging naturally. Pull the cable up to your, with your elbows extending backward, and your shoulder blades squeezed together. Hold for one second, then slowly return to the starting position. Repeat 15-2 times for 3 sets. Seated Cable Back Extensions: Sit on the ground with your legs extended, your feet fixed to one end of the cable. Hold the end with both hands, and slowly pull the cable towards your chest, with your elbows extending to the sides, and your shoulder blades squeezed together. Hold for one second then slowly return to the starting position. Repeat 15-20 times for 3 sets. External Rotation Training: Fix the resistance band to the wall or, and hold the ends of the band with both hands, arms extended. Then slowly rotate your arms outward until you feel the stretching of the shoulder muscles, hold for10-15 seconds, and then slowly return to the starting position. This exercise targets the posterior deltoid, as well as the infraspinatus and ter minor muscles of the rotator cuff.