If these bad conditions are not corrected, it will bring serious pain to the body in the future, and there will be different degrees of pain, which will affect the quality of life. Nowadays, many people have low back pain at a young age, and after sitting for a while, they feel obviously uncomfortable in their backs. The main reasons for these situations are long-term bad posture and insufficient back muscle strength.
Therefore, in order to avoid these situations, we must strengthen the exercise and correction of back muscle strength. Strengthening muscle strength can effectively protect the back spine and avoid bending and deformation of the spine. Moreover, regular exercise can make your body more beautiful, fashionable and attractive, and you will look better when you put on clothes. Therefore, if you have the above-mentioned bad situation, you must take time out for fitness training and correct your bad posture.
Bian Xiao has arranged a set of perfect back shaping exercises for everyone, which can effectively help you correct the bad posture of your back and make your body healthier, more stylish and more attractive. This back training program is a comprehensive training for the back and consists of multiple movements. The movements are very diverse and can better shape the back. You can use your own weight in training, so that you can better feel the strength of your back. Use rope+various handles, barbells and fixed instruments to complete the action.
The following six back shaping exercises are 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, stand and pull down with rope +V rope, and the weight used will gradually increase. Each group will do 15 times, 15 times, 12 times and 12 times respectively.
Action 2: Pull down with rope+straight pole (wide grip) in sitting position, and the weight used will gradually increase, and each group will do 10, 10, 8 and 8 times respectively.
Action 3: Pull-down with rope+triangular handle in sitting position, and the weight used will gradually increase. Each group will do 10 times, 10 times, 8 times and 8 times respectively.
Action 4: Draw from one side with one end of the barbell bar (fix the barbell bar in the corner first), and do it 8 times, 8 times, 6 times and 6 times in each group respectively.
Action 5: Use your own weight+grab the barbell bar by hand to paddle, with the same weight, and do it 15 times in each group.
Action 6, do straight back lifting with fixed instruments, with constant weight, 20- 15 times in each group.