The training plan of personal fitness education: the primary part and the second half of the training version.
Personal trainer back training program
Choose one of the two
① Warm up fully before practice.
Treadmill warm-up
Go for a brisk walk or jog in 5- 10 min. Fully warm up to a slight sweat. Warm up on the treadmill or rowing machine.
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.
Personal trainer back training program
② Stretch the whole body before practice.
Great stretch
A forward lunge with one leg out.
The elbow joint touches the ground downwards, and then vertically upwards.
Repeat 20 times on one side.
Baby's back stretch
Stand on your knees and sit down with your legs apart.
Lean forward and touch the ground with your forehead.
Hold for 30 seconds.
Personal trainer back training program
③ Exercise the back before training.
Sliding arm against wall
Upper body against the wall, arms straight against the wall.
Pull your arm down to 90 degrees.
Each group circulates 2 groups * 16 times.
Bend over and stretch
Bend your arms and raise your body in a Y-shape.
Arms and body contract in a W-shape.
Each group circulates 2 groups * 16 times.
Personal trainer back training program
④ Back training in formal group.
Bend over and stretch
Bend your hips, with your hands perpendicular to the ground and your hands back.
Recover after the highest point.
Each group circulates 4 groups * 16 times.
Bend over and stretch t-shape
Bend your hips and bend your arms straight to your body in a T-shape.
Inhale drops, exhale rises.
Each group circulates 4 groups * 16 times.
Elastic belt is pulling down at a high level.
The elastic band is tied high. Hold it.
Exhale down to the clavicle and inhale again.
Each group circulates 4 groups * 16 times.
Personal trainer back training program
④ Back training in formal group.
Elastic belt bent down to row.
Bend down and step on the elastic band.
Shrink the shoulder blades and raise the big arms.
Each group circulates 4 groups * 16 times.
Elastic band drawn when sitting.
The elastic band is tied at a distance parallel to the body.
Pull the handle until the legs are at 90 degrees.
Each group circulates 4 groups * 16 times.
Elastic belt, put your arms down.
Elastic waistband and inclined upper half
Pull to the bottom to temporarily contract latissimus dorsi.
Each group circulates 4 groups * 16 times.
Personal trainer back training program
⑤ Relax after practice.
Spinal extension
Sit with your legs apart and your toes up
Exhale and lean forward.
Hold for 30 seconds.
Superman style
Lie on the ground with your legs and hands straight.
Exhale, lift at the same time, and then fall.
Repeat 20 times