Shoulder and back muscles are two very important muscle groups in bodybuilding, which can not only make the body more beautiful, strong, fashionable and attractive, but also protect the two most important muscle groups in the body. Strong shoulder and back muscles can effectively protect the spine, spine, cervical vertebrae and other important parts of the body, and prevent lumbar muscle strain and deformation of the spine and cervical vertebrae.

Therefore, every bodybuilder should pay attention to strengthening the training of shoulder and back muscles. The improvement of shoulder and back strength can effectively improve the basic strength of the body and better promote the training of other parts. Strong shoulder and back muscles can effectively protect the spine, spine, cervical vertebrae and other vital parts of the body, and prevent lumbar muscle strain and deformation of the spine and cervical vertebrae.

Today, Bian Xiao recommended a set of shoulder and back muscle exercises which are very suitable for beginners, and can help you do the primary training class of shoulder and back very effectively. This exercise is very safe, simple and effective. If you want to train your shoulders and back now, you might as well start with this set of movements.

The following four movements, each movement is done in four groups, each group takes a break of 1 minute, and each movement takes a break of 2 minutes. Warm up (very important) and do 20 minutes of low-intensity aerobic exercise on the mountaineering machine (you can choose anything similar)

Action 1 Stand and use a rope to fly the bird from one side, with the same weight, and do it for each group (each side) 12- 10 times. Action 2: Sit and use a fixed instrument to fly the bird, with the same weight, and do it 12- 10 times in each group. Action 3: Sit and flatten with a fixed instrument.

Back training action

Action 4 Use rope+straight pole to pull down in sitting position, with constant weight, and do it 12- 10 times in each group. Action 5 Row with rope+triangular handle in the sitting position, with constant weight, and do it 12- 10 times in each group.

Exercise and fitness can make people release stress, and endorphins are an important factor for exercise to release stress. Research has confirmed that exercise can really lose weight? Hypothalamus-pituitary-adrenal axis? In fact, it can activate the nerve connections of the body, increase the content of cortisol in the blood, and increase the content of endorphins in the hypothalamus and pituitary, thus affecting the nervous, endocrine, immune, cardiovascular and other systems of the body and effectively improving the emotional state.