However, with the growth of age, after middle age, the various effects of weak back strength on the body will be highlighted. First, people with weak back strength are prone to spinal problems.
Because with the growth of age or sometimes all kinds of bad posture, it will affect the spine, cause the spine to bend, and affect the aesthetic feeling and health of the body.
Common problems now, such as lumbar disc herniation and lumbar muscle strain, are mostly due to the weak basic strength of the back, which is not protected at ordinary times and various bad postures have not been corrected. Strengthening the training of back basic strength can avoid this situation. When the back strength is sufficient, it can not only effectively protect the spine, but also reduce the pressure on the spine and waist when you engage in physical activities, thus reducing the risk of wear and tear on the spine and waist.
I lost my umbrella in my joint. And if a person's muscle strength is strong and density is high, it will reduce this.
Even after middle age, bones and joints can still be well protected, which is why those who strengthen physical exercise when they are young are still in good health after middle age, because their muscle strength is strong and their ability to protect bones and joints is also strong.
So when you are young, you must do some muscle strength training, which is good for your health. Today, I will arrange a set of training movements about back shaping for you.
It can help you shape your back well, strengthen the basic strength of your back and strengthen the protection of your spine. If your spine is not well protected, you will find that it will bend slowly with age, and then you will find that your back is slowly forming a hunchback, which can be completely avoided if your back muscles are strong enough, so both men and women should pay attention to the training of back shaping.
This time, I arranged a lot of back shaping exercises for everyone. Because I focused on shaping training this time, I used more exercises to stimulate my back from different angles. Because plastic training is different from muscle building training, muscle building training uses a lot of weight every time, so generally 4-5 exercises are enough, but plastic training is different, generally not like muscle building training.
Generally, shaping training is angle-oriented, which comprehensively stimulates different parts of the target muscle group from multiple angles, so more shaping actions are needed.
This group of training movements consists of seven movements, which stimulate the back muscles from multiple angles. During training, all movements are completed with controllable weight. Because it is a shaping training action, the weight of each action should be completely controlled by yourself, so as to stimulate the parts that can not be stimulated by re-training. Do three groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1, standing barbell rowing, this action is backhand grip training, which can better strengthen the overall strength. In training, we should slow down the movement and deeply feel the stimulation of the back. Trainers should also achieve stable control, and their bodies should not shake all the time. Body shaking will not only reduce the quality of movement, but also increase the pressure on joints, so everyone should ensure the stability of their bodies no matter what they do, and each group should do 65438.
Action 2: Pull down with a rope and train with a long distance. The advantage of a long distance pull-down is that it can deeply stretch the width of the back, which is very beneficial for shaping the back, because this action can correct slight bad back posture and avoid back bow. If you have a slight bad back posture, you can do this action more often, and each group can do it 12 times.
Action 3: Pull down the rope while sitting. Although this action is the same as action 2, the main parts they stimulate are completely different. In training, we should pay attention to the degree of pull-down action. When you pull down to the bottom, you should pause for 1-2 seconds and tighten your back inward, so that you can better contract your back muscles and make the stimulation more thorough and deeper. Each group should do 12 times.
Action 4, row a boat with a rope while sitting (the palm is opposite to the pole). This action should pay attention to the amplitude when pulling back, and pull back as far as possible to shrink the back, which can better stimulate the muscles on both sides of the spine, strengthen the protection of the spine and straighten the back. This action is to straighten the back, so as to give full play to the advantages of these actions, and try to slow down the action as much as possible, and do it 12 times in each group.
Action 5, rowing with a rope in a sitting position, this action is very similar to the previous one, but there is still a big difference. This movement has a process in training, that is, at the beginning, the distance between the hands and the movement trend form a triangle, and then with the pulling of the movement, the distance between the hands becomes larger and larger, so that the arm can form an outward expansion and can achieve better stimulation to the edge. Do 12 times in each group.
Action 6, row a boat with a rope. This action starts from one side, and the rope is fixed in place to control the whole action. The advantage of this kind of unilateral training is that it can help the trainers with deviation of left and right muscle groups to make good corrections. Many people are born with different left and right strength when exercising, so effective training will have some deviation in the size of left and right muscle groups due to improper training, so this unilateral training method can be used to effectively correct it. Each group did 12 times.
Action 7: Kneel down the rope (two handles, the rope is on it). This action is a perfect back shaping action. When training, pay attention to the posture of holding the rope handle. The handshake gesture of this action is outward rather than relative. Move the weight you use as slowly as possible and feel the flow of power deeply. Do 12 times in each group.