Pilates Lat एक्सरसाइज़

Plow Back Rowing Preps
Sit tall with legs extended, arms holding straps forward.
Begin with arms long, shoulders relaxed and chest open.
Pull arms down and back in a plow motion, engaging lats.
Return to start with control, maintaining upright posture and tension.
هواپیما برای بازوها با تسمه‌های کششی — دمر روی باکس
Lie prone on the box, chest just off edge, arms holding straps.
Start with arms down, palms facing in, shoulders set away from ears.
Lift arms out to a T, squeezing shoulder blades, keeping neck long.
Lower with control, maintain neutral spine, repeat for smooth controlled reps.
حرکت کششی بازو با استرپ — دمر روی باکس (Plow)
Lie prone on the box, chest just off edge, arms holding straps overhead.
Start with arms long, palms down, shoulders depressed and neck neutral.
Pull arms down toward hips, squeezing lats while keeping torso stable.
Return slowly to start, maintaining control and continuous tension on straps.
آمادگی شنای پشت (خوابیده روی باکس)
Lie prone on the box, chest supported, arms holding straps forward.
Start with arms straight, palms facing down, shoulders relaxed.
Pull arms back in a sweeping motion, engaging upper back.
Return to start with control, keeping neck long and torso stable.

Plow Back Rowing Preps