The reason why we often ignore the back in training is that the fat accumulation on the back is not obvious, which is more difficult to practice than the muscles in the chest or legs. At the same time, the sense of accomplishment gained by exercising back muscles is also relatively low, and back muscles are also a part that many friends who love running are easy to ignore.
The back is not only a part of our core muscle group, but also an important muscle group to help us balance and support our body. Used in boxing, rowing, swimming and other sports. The back is the main part of power transmission and even force. For jobs that require physical stability, or long-distance running, weight training, etc. You also need to rely on your back muscles to keep your body neutral.
If we have a strong back, it is very helpful to complete the movements correctly or improve the sports performance. Only practice the upper body, ignoring the back. In severe cases, problems such as hunchback and soreness may occur. It doesn't matter if you don't exercise your back! Here are four simple ways to help you exercise your back effectively!
Action 1: elastic belt paddles in a sitting position.
First, we use elastic belt for simple rowing training. When we hold elastic belt, let the short direction be in the position of the little finger, find a stable chair, put elastic belt in the center under your feet, straighten your feet a little, and pull elastic belt back. We will have a feeling that the elbow pulls elastic belt behind us, while the spine remains straight and the shoulder blades are pressed down and adducted. Generally, two or three groups are enough.
Action 2: elastic belt pulls down.
When doing elastic belt pull-down, first tie elastic belt to a stable leg of the table, then lie on your back on the ground, hold elastic belt with both hands, keep a proper distance, stick your wrist and elbow on the floor as far as possible, slowly pull elastic belt down and then put it on slowly, and keep your waist in a normal posture so as not to stand out. This action can be done in the next group of 10 to 20, 2 to 3 groups at a time.
Action 3: elastic belt T flies
Hold elastic belt firmly with both hands, lift him to his chest, and don't relax your wrists. At first, press the scapula, pull it straight out, and then slowly relax. Remember to always keep your back clamped and don't shrug. The same is 10 to 20. Next group, do two or three groups.
Action 4: Superman
First of all, you should lie on the ground, tighten your thighs with your toes, and at the same time clip your knees off the floor and put your hands on your sides. At the beginning of exercise, we don't need to lift our chests too high. We should extend and retract our right hand slowly, and then change our left hand. Then we should extend and retract our right and left hands together. Next, we should put our hands on our sides and keep them suspended. We should put our thumb on the ceiling and clamp our back as tightly as possible, 5 to 65438+.
You must remember to check whether you put your shoulders away and clamp them at the beginning. If it is not put away properly, it may cause compensation in different parts and affect the effect and quality of exercise. As long as you do the above four exercises regularly, you can help build basic muscle strength in your back and balance the core of your upper body. Don't just train the first half or the second half! Let's practice our backs together!