The whole process of back training in fitness personal training plan
The whole process of practicing back
① Warm-up before practice.
Opening jump warm-up
30 times *3 groups
Warm up until you sweat a little.
Select to turn jumping or elliptical warm-up on and off.
or
Ellipsometer preheating
5-8 minutes to preheat the ellipsometer.
Warm up until you sweat a little.
Ellipsometer or jump preheating.
The whole process of practicing back
② Stretch the shoulders and back before practice.
Reverse arch back stretching
Put your hands on the bracket.
Bend down, bend your back.
Static stretching for 20S, rereading twice.
+
Chest stretching
Stand naturally
Open your hands and do chest expansion exercises.
Repeat 15 times
The whole process of practicing back
③ Reverse activation
Stand on the elastic rope and bend over to row.
Step on the elastic rope and fix it.
Keep your arms close to your body and push up.
Each group circulates 2 groups * 16 times.
+
Go boating in elastic belt.
Fix the elastic rope on the instrument.
Keep your arms close to your body and push back.
Each group circulates 2 groups * 16 times.
The whole process of practicing back
④ formal back training group (1)
Instrument pullback
Shoulders sink and ribs gather
Pull-down exhalation
Each group circulates 4 groups * 12 times.
+Row in a sitting position
Shoulder sinking
Pull back and exhale.
Each group circulates 4 groups * 12 times.
The whole process of practicing back
⑤ Back training formal group (2)
Barbell test rowing
Bend your hips and knees and bend down.
Tighten your back and contract your back upward.
Each group circulates 4 groups * 12 times.
+
Straight arm pressing down
Stand naturally, feet apart, shoulder width apart.
Exhale and press your arms down.
Each group circulates 4 groups * 12 times.
The whole process of practicing back
⑥ Stretch back and shoulders after training.
Baby relax.
Bend your arm forward.
Keep breathing normally.
Static stretching for 30 seconds
+
Unilateral back stretching
Lift your right elbow against the wall.
Push forward slowly.
Static stretching for 20 seconds, repeated on the left side.