Today, I will organize a group of joint shaping training for the back and back of deltoid muscle. In fitness training, it is difficult to practice the back and back. If you can't practice the deltoid back well, you should practice the deltoid back well. If the back and shoulders are not well trained, it is difficult to achieve a truly harmonious aesthetic feeling. If the shoulder and back muscles are not harmonious, it will affect the aesthetic feeling of the body. Therefore, it is better to train the deltoid back muscle and the back muscle together during training.
At present, many people usually lack fitness training, and many people have bad habits and postures, which lead to their body deformation at a young age, such as hunchback, chest, round shoulders and height of shoulders, which seriously affects their physical beauty and personal image. Male hunchback arch, female high and low shoulders more and more. If these bad bodies are not corrected for a long time, they may have a certain impact on the body in middle age, so if you find your body shape,
The sooner the better, for the sake of health and beauty, you must carry out fitness and shaping training, which will not only make your whole body full of vigor and vitality, but also make your body more attractive. This group of movements arranged today can not only shape well, but also help you correct the bad posture of your shoulders and back. Shoulder and back shaping training can be done once a week.
The following ***7 shoulder and back shaping exercises are divided into 3-4 groups, with back training and deltoid back training alternately, with each group resting for 60-90 seconds and each movement resting for 90- 120 seconds. This group of exercises is most suitable for training in shaping period.
Warm-up training, warm-up training with small dumbbells, doing 3-4 groups, each group doing 15 times, shoulder training warm-up is very important, never ignore not doing warm-up. Adequate warm-up can effectively avoid the occurrence of shoulder training accidents, because shoulders are very special, so you must fully warm up before formal training.
Action 1: Adjust the fitness chair to a certain inclination, lie on it and do rowing training with dumbbells or barbells. This action fully stimulates the shoulders and back. When training, use a constant medium weight, shrink the action to the top and fully stimulate the back muscles. Do 15 times in each group.
Action 2: Adjust the fitness chair to a certain inclination, and put dumbbells or barbells on it for rowing training. Note that although this action is also paddling, the main parts to be strengthened are different because of the different holding postures. When training, we must pay attention to different handshake postures, use constant weight, and do 15 times in each group.
Action 3: Adjust the fitness chair to a certain inclination, and do bird prevention training with dumbbells or barbells on it. This movement is trained by gradually increasing the weight. The first group used light weight training, and then the second and third groups gradually increased to moderate weight training, and each group did 15 times.
Action 4: Adjust the fitness chair to a certain inclination, lie on it, and do anti-flying training with ropes. In the process of training, the weight used is gradually increasing, and attention should be paid to the contraction of the action. Don't do it too fast. Do 15 times in each group.
Action 5, sitting rope pull-down training. When training, pay attention to sitting posture and keep your back straight. When training, you can't lean down and borrow money from your body. You can pull it down completely by the strength of your shoulders and arms and soften it by gradually increasing your weight. Do 15 times in each group.
Action 6, rope stretching training, this action is completely different from the sitting posture of the last action. This action is to sit up straight and lean back. During training, the strength is mainly concentrated on the back and shoulders. Don't do it too fast. Do 15 times in each group.