Of course, even in daily activities, strong back strength is the best umbrella for the body. In daily activities, strong back muscle strength can better protect the back joints. In daily activities, all kinds of bad postures will cause certain wear and tear to bone joints, and muscles are the best umbrella to protect joints and reduce wear and tear. So when muscle strength is strong, sitting or standing for a long time can greatly avoid joint pain, which is why those thin people are very prone to joint pain.
Today, I have compiled a set of perfect back muscle building training plan for you, which can help you strengthen your back strength, improve your basic training strength and lay a good foundation for long-term fitness training.
This back training plan is still very strong, maintaining multi-movements, high intensity and heavy weight, and all of them are completed by gradually increasing the weight, because each movement has to increase to a great weight, and the range of times this time is 10-6 times, or 12-6 times. Since it is the back muscle building period, it is of course necessary to use a large weight (the maximum weight within your control).
This back training plan does 3 groups of each movement instead of the traditional 4 groups. Rest 60-90 seconds between groups and 90- 120 seconds between actions (recommended). Adjust your rest time.
Action 1, sitting posture with rope+straight rod for pull-down and wide grip. This action holds the rod backhand, and the weight used gradually increases. Do 10-6 times in each group, and each group will increase a certain weight.
Action 2, sitting posture with rope+straight rod for pull-down and wide grip. This action holds the lever forehand, and the weight used gradually increases. Do 10-6 times in each group, and each group will increase a certain weight.
Action 3, sitting posture is pulled down with a fixed instrument and pulled down at a high position. This action starts from one side and the weight used gradually increases. Do 10-6 times for each group (each side), and increase the weight for each group.
Action 4: Stand with one hand leaning on the backrest of the inclined fitness chair, and paddle with dumbbells to make the dumbbells lower and stimulate more thoroughly, and the weight used will gradually increase. Each group will do 12-6 times, and each group will increase a certain weight.
Action 5, rowing with rope and triangular handle in sitting position, this action is done in 4 groups, and the weight used is gradually increased. Each group does 10-6 times, and each group increases a certain weight.
Action 6, rowing with fixed instruments in sitting position. This is not a high rowing equipment, but an ordinary rowing equipment. The hand is palm to palm, and the weight used is gradually increasing. Do 12-6 times in each group, and each group will increase a certain weight.
Action 7, sitting posture, use fixed equipment to pull down at a high position. This action needs a short rest, that is to say, when your partner is doing it, you have to rest, and when he is finished, you have to continue doing it. As a finishing touch, each group should do 8 times or have enough rest.