Today, I will arrange a perfect set of high-intensity back muscle exercises for you, which can better help you train your back muscles and improve your back strength. For the training of back muscle strength, not only the exerciser needs to improve the back strength, but also the back strength is very important for everyone. Strengthening the training of back muscle strength can better protect your body joints and reduce the occurrence of low back pain after middle age, because strong muscle strength can directly reduce the wear on joints.
The main reason for back pain after middle age is that you didn't strengthen the training of back muscle strength when you were young. With the growth of age, the loss of muscle strength and the aging of bones will lead to increased joint wear, so there will be pain. Strengthen the training of back muscle strength when you are young. Strong muscle strength will play a huge role after middle age, delaying bone aging, reducing joint wear and tear, and directly and effectively protecting your back. So the best way to protect your back is to improve your back muscle strength.
The following six back muscle strengthening exercises should be done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). To practice your back well, it is suggested that each movement should be completed as slowly as possible, and each movement should be controlled as much as possible (especially in the process of each movement descending), and each movement should be contracted at the peak to ensure the training intensity and quality.
Action 1, using the body's own weight to do pull-ups and wide grips, he strongly recommends that pull-ups must be done (if possible), which is the key to making the back more perfect. The descent must be slow, lasting about 2-3 seconds. Control it, use a constant weight, and do 15- 12 times in each group.
Action 2, pull down with rope+straight pole in sitting position. This action is extremely wide, the whole movement control is slow, and the weight used is gradually increasing. Do 12- 10 times in each group.
Action 3, sitting rope+handle rowing, peak contraction, peak contraction, this action must shrink the back when the peak contraction, in order to maximize the stimulation and slowly control. The weight used increases gradually, and each group does 12- 10 times.
Action 4: Row with dumbbells. This action starts from one side and lifts the weight of the dumbbell with your back. Move the weight slowly all the way, and stop at the top to shrink. The weight used increases gradually, and each group does 12- 10 times.
Action 5, rowing with rope +V rope, pay attention to the moving range of this action, rowing, don't pull back, shrink the back, the weight used is gradually increasing, and each group does 12- 10 times.
Action 6: Bend down and do straight arm pull-down with rope+straight rod. This action is the perfect ending action, which is usually arranged at the end. Do not use special weight. What you can control is the most perfect. You must complete the movement completely, and the weight used will increase gradually, and each group will do 15- 12 times.