Moreover, when the muscle strength of the back is weak, it will reduce the protective effect on the joints of the back spine, thus aggravating the daily wear and tear of the joints, which is also the main reason why people are prone to low back and leg pain after middle age, because with the growth of age, the loss of muscle strength of the whole body will be reduced, leading to the loss of the best umbrella for muscles, and the wear and tear of joints will be aggravated in daily activities when they lose muscles.
Therefore, people are prone to various joint pains after middle age. If you want to avoid all kinds of joint pain after middle age, you must be well defended when you are young. The first thing to do is to strengthen your muscle strength safely, scientifically and healthily. Secondly, pay attention to wind and warmth in winter (of course, pay attention to air conditioning in summer). Don't let the cold attack your joints. When you are young, you must pay attention to these things.
Today, I have arranged a set of perfect back muscle strengthening exercises for you, which can perfectly help you strengthen your back muscle strength. If you want to improve your physical fitness and muscle training, you must pay attention to back training, because when your back strength is improved, you can get twice the result with half the effort when training other parts, and the overall safety of fitness will be greatly improved.
This back training program is mainly aimed at the deep strengthening of muscle groups. Pay attention to slow contraction, control, pause at peak and use more back strength during training. Some movements have some special places, especially some details, which are very worthy of reference. Back training should pay attention to the quality of every movement, so that every movement can reflect the real back muscle contraction. Looking at each picture in detail, you can clearly see the contraction of the back muscles, and complete the training by gradually increasing the weight and super group.
The following five back deep-seated intensive training exercises are performed in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). Action 1+ Action 2 constitutes a super group-complete the action 1 and paddle with a barbell standing (slow control, the peak must stop and contract for about 2 seconds, see the animation) 10 times and then do it directly without rest-Action 2 stands and pulls with a barbell (slow control the weight, pull to the peak, pause and contract for about 2 seconds (see the animation)
Action 3, rowing with fixed equipment (high position). This action requires two elastic bands to be tied to the fixed equipment. See the animation for details. The advantage of adding elastic belt is that it can increase centrifugal contraction, give greater resistance and stimulate the target muscles more strongly, thus improving the training effect. The weight used increases gradually, and each group does 12- 10 times. The pull-down process is constant, shrinking to the peak stop for 2-3 seconds. The regression process is also controlled slowly.
Action 4, rowing with fixed equipment. This action includes two forms. Do it six times first, but only let the back shrink backwards (see the dynamic diagram for details). Arm strength is rarely involved, and the displacement is short. Stop at the highest point and contract for about 2 seconds, then do it 6 times. The speed is constant.
Action 5: Pull down with rope+straight pole (wide grip, plus elastic belt) when sitting. The process of pulling down is normal speed. The process of returning to the starting position must be controlled as much as possible. The process lasts 2-3 seconds. Don't be too fast. The excitement is bursting. The weight used increases gradually, and each group does 12- 10 times.