Intermediate training version of female fitness personal education project "training youth"
Intermediate back training program
① Warm up fully before practice.
Treadmill warm-up
Go for a brisk walk or jog for 5- 10 minutes.
Warm up until you sweat a little.
Warm up on a treadmill or rowing machine.
or
Warm-up of rowing machine
5- 10 minutes rowing time
Warm up until you sweat a little.
Warm up with a rowing machine or treadmill.
Intermediate back training program
② Stretch upper limbs before training.
Pull the wall with one hand
Stand half an arm away from the wall.
Lean back with one arm supported.
Hold for 30 seconds.
+deltoid stretching
When the body is upright, the arms are raised in parallel.
Press in the direction of the other arm.
Hold for 30 seconds.
Intermediate back training program
③ Exercise the back before training.
Bend over and stretch
Bend your hips with your hands perpendicular to the ground.
Put your hands back to the highest point and restore them.
Each group circulates 2 groups * 16 times.
+bend over and stretch the t-shape.
Bend your hips and bend your arms straight to your body in a T-shape.
Inhale drops, exhale rises.
Each group circulates 2 groups * 16 times.
Intermediate back training program
④ Regular back training
Wide spacing high level pull-down
Hold the crossbar over the shoulder width.
Exhale, pull down and contract the scapula.
Each group circulates 4 groups * 16 times.
+
Sit and row.
Straighten your back and pull the handle.
The back is contracted and the body is stable.
Each group circulates 4 groups * 16 times.
+
Vertical rotary rowing
The arms droop, the shoulder blades contract, and the elbows cling to the body.
Turn your wrist so that it is facing up.
Each group circulates 4 groups * 16 times.
Intermediate back training program
④ Regular back training
Left one-sided dumbbell rowing
Kneel on your back with one leg.
The big arm pulls back against the body to contract the back.
Each group circulates 4 groups * 16 times.
+
Right unilateral dumbbell rowing
Kneel on your back with one leg.
The big arm pulls back against the body to contract the back.
Each group circulates 4 groups * 16 times.
+
Elastic belt bent down to row.
Bend over and put your hands on the elastic band.
Contraction of scapula, lifting of arm and contraction of back.
Each group circulates 4 groups * 16 times.
Intermediate back training program
⑤ End relaxing the upper limbs.
Forward flexion in sitting position
Keep your legs straight to keep your balance.
Exhale, bend forward and grab your ankles.
Hold for 30 seconds.
+
Chest expansion and stretching
Stand with your hands open and parallel.
Feel the stretching of the chest and the front of the shoulders.
Hold for 30 seconds.