Back muscle group is the back that bodybuilders must pay attention to training, and it is also the part that everyone should pay attention to protecting. Nowadays, there are more and more people who have back problems due to various bad postures and long-term lack of exercise, such as common back pain and spinal flexion and deformation, most of which are caused by lack of muscle strength protection and long-term bad posture.

So everyone should pay attention to the training of back muscle strength. Strengthening the training of back muscle strength can not only strengthen the protection of the back, avoid the damage caused by various bad postures and external forces, but also enhance the whole body sports ability. Almost all upper body activities require the participation of basic back strength. When the back strength is insufficient, a person's sports ability will be seriously reduced, and sports accidents in sports will also increase.

Therefore, it is necessary to strengthen the back training in fitness training, and improving the strength of the back can make fitness training get twice the result with half the effort.

Today, Bian Xiao arranged a perfect and safe back muscle training for everyone, which is very suitable for beginners and female friends. Simple and safe movements are very effective for beginners to improve their back muscle strength.

The following 7 back muscle exercises, each movement is divided into 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.

Action 1, sitting posture with rope+straight rod pull-down (wide grip distance), the weight used gradually increases, and each group does 12- 10 times.

Action 2: The sitting posture fixing device rowed from a high position on one side, and the weight used gradually increased, and each group (each side) did 12- 10 times.

Action 3: Use the rope of the gantry to make a reverse flying bird from one side (aiming at the posterior bundle of deltoid muscle). The weight used gradually increases, and each group (each side) does 12- 10 times.

Action 4, sitting with a rope (two ropes)+handle (if there are no two ropes, you can combine a rope with a triangular handle, etc.). ), and the weight used is gradually increased, and each group does 12-8 times.

Action 5: Stand and lean over, and paddle with a small barbell (backhand grip). The weight used is gradually increased, and each group does 12-8 times.

Action 6: Stand and lean over, and paddle with dumbbells from one side. The weight used is gradually increased, and each group (each side) does 12-8 times.

Action 7: Do pull-ups (pull-ups) with fixed instruments, with constant weight, and do 1.2- 10 times in each group.