In order to protect these parts effectively, besides paying more attention to physical activities, it is also necessary to exercise regularly to increase muscle density and strength. Muscle is the best umbrella to protect the body.
Today, Bian Xiao recommended a set of training programs with good strength, which can effectively help you improve the muscle growth of your back muscles. Exercising strong back muscles can not only protect the body, but also make the body more beautiful, full of strength and muscle beauty, and enhance a person's overall charm.
The following four movements adopt pyramid incremental training method, combined with various movements to form a high-level training plan, and abuse every inch of back muscles, so that they can be fully stimulated and contracted to achieve the goal of rapid growth.
Do 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements. This group of movements belongs to high-intensity training movements, and fitness beginners must do a good job of safety protection.
Action 1 Rowing from a height with fixed equipment, the weight used gradually increases, and each group does 12- 10 times (if the heavier weight cannot be completed later, the partner needs assistance).
Action 2 Use rope+triangle handle to pull down, and the weight used will gradually increase, and each group will do 12- 10 times (if the load can't be completed in the later stage, you need the assistance of your partner).
Action three? Use barbell to do hard pulling, and the weight used will gradually increase, and each group will do 10-6 times (after that, you can use the power belt to carry heavy objects).
Exercise 4 Use dumbbells+fitness chairs-row from one side, and the weight used will gradually increase. Each group (each side) will do 15- 12 times (for many times, slowly stretch and contract the back muscles).