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.
Today, Bian Xiao recommended a set of shoulder and back muscle building 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 practice your shoulders and back now, you might as well start with this set of movements. Strong shoulder and back muscles can effectively protect the spine, spine, cervical vertebra and other important parts of the body, and prevent lumbar muscle strain and cervical vertebra deformation.
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 exercise (very important), doing low-intensity aerobic exercise for 20 minutes on the mountaineering machine (you can choose other similar exercises), not only can make your body more beautiful, strong, fashionable and attractive.
Action 1 Stand and fly backwards from one side with a rope, with the same weight, for each group (each side) 12- 10 times.
Action 2: Sit and fix the instrument to do anti-flying, with constant weight, and do it 12- 10 times in each group.
Action 3: Sit and fix the apparatus to do side lift, with constant weight, and do it 12- 10 times in each group.
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 Rowing with ropes and triangular handles in sitting position, with constant weight, each group 12- 10 times.