If you don't improve your whole body basic strength when you are young, especially the back muscle intensive training, with the loss of muscle strength and the increase of bone and joint wear after middle-aged and elderly people, it is easy to have various joint diseases common to middle-aged and elderly people and reduce the quality of life. Therefore, when you are young, you must strengthen muscle strength training and enhance the protection of muscles to your joints. Strong muscles are an important umbrella for joints, which can greatly reduce the wear and tear of joints in daily activities and prevent osteoporosis.
Therefore, when you are young, you can not only improve your image and physical beauty, but also enhance your self-protection ability. Today, I will arrange a set of very special back muscle strengthening exercises for you, which can perfectly help you strengthen your back muscles. If you are absolutely weak in back muscle strength, then do muscle strengthening training quickly to enhance back muscle strength, which can better protect your back and enhance the basic strength of your whole body.
This back training movement is very special. You can refer to every movement and practice your back well. If you want to practice well, you must completely shrink your back and choose more angles. Angle is very important.
Find the best angle to make the back contraction stimulation more thorough and give full play to the best effect of each training. On the premise that you can control your weight, increase your weight and slowly find the feeling of back training, and your back will make good progress.
The following four back muscle exercises should be divided into four groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, pull down with a straight rod and rope when sitting. This action is backhand grip, and the grip distance is a little wider than the shoulder. The weight used is gradually increased, and each group does 12-8 times.
Action 2, standing and pulling down with rope+straight pole, this action has a super wide grip, that is, standing instead of sitting. It is very important to keep your body at a certain angle. Grasp this angle, then pull down, complete the whole action, stop at the vertex 1-2 seconds, and gradually increase the weight of use, and do 12-8 times in each group.
Action 3, rope+handle stand, pull down from one side, pull down from the back, and do it from one side. Similarly, the body finds the perfect standing angle to complete this action, step on the bottom with one foot, pull it to a certain extent, and pause for 1-2 seconds when reaching the apex to ensure the back contraction. The weight used increases gradually, and each group (each side) does 12-2.
Action 4: Stand and lean over, lean one hand on the inclined fitness chair, and paddle with dumbbells. Do this action from one side. When rowing, lower the dumbbell to the lowest level (the dumbbell does not touch the ground) and then stop at the highest point 1-2 seconds to ensure the contraction of the back. The weight used is gradually increased, and each group (each side) does 12-8 times.