How to share dry goods in a complete training?
Practice the detailed plan of reciting.
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.
Practice the detailed plan of reciting.
② Stretch your back before practice.
Spinal extension
Sit, exhale with your legs apart and your torso forward.
Arch your back and touch your toes with your hands.
Hold for 30 seconds.
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Baby's back stretch
Kneel with your legs apart and sit on your heels.
Feel your back stretch forward.
Hold for 30 seconds.
Practice the detailed plan of reciting.
③ Activate back warm-up.
Back clip pen
Stand naturally and raise your arms.
Clamp the back hard and shrink the upper back.
Cycle 3 groups, 20 times in each group.
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Prone stretching
Starting position of prone position with arms extended.
The exhalation is w-shaped.
Cycle 3 groups, 20 times in each group.
Practice the detailed plan of reciting.
④ formal back training group (1)
Wide spacing high level pull-down
(No instrument can be replaced by elastic belt)
Keep your hands and arms straight up and stretch back.
The grip distance is slightly wider than the shoulder. Exhale and pull down.
Each group circulates 4 groups 16 times.
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Narrow pitch high level pull-down
(No instrument can be replaced by elastic belt)
Keep your hands and arms straight up and stretch back.
Keep the distance slightly wider than the head, and exhale and pull down.
Each group circulates 4 groups 16 times.
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Bend over and row.
(No instrument can be replaced by elastic belt)
Bend your arms and droop naturally is the starting posture.
Exhale, contract shoulder blades, and lift elbows close to your body.
Each group circulates 4 groups 16 times.
Practice the detailed plan of reciting.
④ Back training formal group (2
Sit and row.
(No instrument can be replaced by elastic belt)
Sit still with your hands straight and your back spread out.
Exhale the shoulder blades, contract the elbows and pull towards the body.
Each group circulates 4 groups 16 times.
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Straight arm pressing down
(No instrument can be replaced by elastic belt)
Stand up straight and keep your arms straight.
Exhale, straighten your hands, and pull down to contract your back.
Each group circulates 4 groups 16 times.
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Goats stand up.
Instrument card and upper side of thigh root
Straighten your back and tighten your breath.
Each group circulates 4 groups 16 times.
Practice the detailed plan of reciting.
⑤ End back relaxation.
Stand and stretch back.
Stand up straight, grab your elbow and pull it to the right.
I feel a stretch in my back.
Hold the side for 30 seconds.
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The back of the foam shaft is slack.
Lie flat with your legs on the ground.
Lie on your back, roll on your back.
Continue scrolling for 30-40 times.