As we all know, the proportion of humpback caused by various bad postures in men's long-term work is much higher than that of women, so every man should strengthen back muscle training. Strong back muscles not only make the body more fashionable and beautiful, but also protect the back from trauma and prevent all kinds of backache caused by spinal deformation.
Today, Bian Xiao recommended a set of basic movements for back fitness training, which can effectively help you with back muscle training. This set of movements is also the basic movement that every bodybuilder must master skillfully, so almost all back training is based on these three movements, so you must master them. If you can't master these three movements skillfully, you can't practice a really strong back.
The following three movements, each movement is done in 5 groups, each group takes a break of 1 minute, and each movement takes a break of 2 minutes. For fitness beginners, please be sure to carefully look at the strength changes and standard postures of each action below. )
Warm-up action (animation 1, which is very important, no matter how to warm up), rowing with dumbbells with both hands on the fitness chair, doing 3-4 groups with light weight, 20 times in each group.
Action 1 lean on the fitness chair and row with dumbbells at a certain angle, and the weight used will gradually increase from multiple angles. Do 12- 10 times in each group (completely contract the back).
Action 2: Use rope+straight bar to pull down (wide grip) in sitting position, and the weight used will gradually increase, and each group will do 12- 10 times (completely contract the back).
Action 3: Use barbells for hard pulling, and the weight used will gradually increase, and each group will do 12-8 times (slow and complete contraction).