If a person's back muscle strength is weak, it will directly reduce the ability to protect the spine, thus increasing the pressure on the spine, increasing the wear and tear on the spine in daily activities, and at the same time making the spine bend and deform. For example, our common hunchback bow is because the back muscle strength is too weak, which leads to excessive pressure on the spine and eventually leads to hunchback, which not only seriously affects the aesthetic feeling of the body. Moreover, severe patients may even have severe pain, which is very common among middle-aged and elderly people. The reason why middle-aged and elderly people are prone to hunchback pain is mainly because they lack muscle strength exercise when they are young, which leads to age growth, loss of whole body strength, bone aging and joint wear, which will cause serious deformation and wear.
Of course, this situation does not only happen to middle-aged and elderly people. Similarly, if young people's back muscles are too weak and have many bad habits and postures, humpback will also occur. We can clearly see that almost all hunchbacked people have a remarkable feature, that is, they are thin and have no sense of muscle strength, so if you are thin, you should pay attention to hunchback. If you want to avoid hunchback, you should do all muscle exercises.
This set of movements arranged for everyone can be said to be the perfect muscle training movements to prevent hunchback. This group of movements can strengthen the directional strength of the whole suture area of the back, enhance the muscle strength of the spine area and give the spine more comprehensive protection. If you don't protect your spine when you are young, it will be too late to protect it after middle age, so the sooner you practice your back, the better.
All the training movements this time are completed by using the triangular handle. The last five movements are strengthened in the middle area of the back, and each movement is done in 3-4 groups. The frequency of each group varies from 12-8 times. Of course, the bodybuilder can also choose several actions to add to his overall back muscle building training plan. During training, every movement should be controlled slowly and completely, stopping at the highest point and contracting for 1-2 seconds, so as to better stimulate the middle area of the back and make the training effect reach the most ideal state.
Action 1, T-pole rowing. During training, increase the weight gradually, and the maximum increase weight should not exceed the weight you can safely control. Pay attention to the peak contraction and training speed at the same time. Be sure to keep training slowly, and try to pause 1-2 seconds at the peak to fully stimulate the muscles.
Action 2, rowing with triangular handle in sitting position; Pay attention to sitting posture, keep your back straight, increase weight training, ensure that the middle area of your back is fully contracted every time, and stop at the highest point for 1-2 seconds.
Action 3, the weight of the triangle handle pull-ups, training must be carried out with the triangle handle, using the triangle handle to do pull-ups on the horizontal bar can fully strengthen the directional stimulation of the middle area of the back.
Action 4, sit on the triangle handle and pull down for training; The movement must ensure the slow movement and contraction in the whole process, and the contraction pause at the peak should be 1-2 seconds to strengthen the muscle stimulation in the back raphe area.
Action 5, the back relies on the seat of the sitting puller to do triangle handle pull-down training, which is an unusual training action, but this action has the best stimulation effect on the middle seam area of the back, so everyone must master this action and ensure that the whole action and the contraction at the peak stop 1-2 seconds during training.