We still need to pay attention to the back speed training plan used by the world's first fitness male model. Exercise can also help us get rid of fat. Proper exercise is good for our health. Pay attention to your breathing frequency when exercising. Understand the back speed training plan used by the world's first fitness male model, and act quickly!

The back speed training program used by the world's first fitness male model 1 Many friends want to train the upper body back shape in a short time, but their movements are limited. Greg Pulit's back training program is suitable for friends with training foundation. If there is no foundation, you can choose some actions that you can do. I won't repeat the first step of fitness, just run for 5- 10 minutes.

Super group 1: T-bar rowing

Pay attention to keep your back straight. If you feel too much pressure on your back, lose weight appropriately. After training, without rest, row unilaterally!

Super group 1: single-sided T-paddle

If you feel that your lower back can't stand it, you can rest your free palm on the stool and train the latissimus dorsi on the other side immediately after the training. Super group 1 over, rest 1-2 minutes!

Super Group 2: Barbell Stand Up

Similar to the abdominal chakra training, it is a big test for your core, but the back training has a good effect.

Super group 2: barbell rowing

Grab the barbell immediately after the barbell stands and do barbell rowing training. This is the super second group. Then rest 1-2 minutes.

Super group 3: single-sided wire boating

Don't do this too fast, feel the power of latissimus dorsi. Switch to the other side when you're done.

Super group 3: wire boating

Weight, followed by wire rowing training, because of movement restrictions, the weight does not need to be too large. Super group 3 is over.

Super group 4: dumbbell rowing

The common action, dumbbell rowing, you should be familiar with it. It is suggested to row continuously with three movements with different weights on each side, and then change to the other side after the end. This is the super fourth group.

This action is relatively unpopular, but it can stimulate the latissimus dorsi 360 degrees in all directions and is used more in the training of firefighters. If possible, don't forget this action!

The back is the largest muscle group in the upper body. Practicing your back well will make you stronger as a whole, and because you will use more biceps brachii in back training, the corresponding arm dimension will be greater if you practice your back well!

The back speed training program 2 used by the world's first fitness male model is now easier to see fat people in the gym than on the road, which makes no sense. Can't exercise lose weight? Why is the effect always not as good as expected? Most people often have the wrong idea that they will lose weight as long as they exercise, but it is not. Exercise is only useful if it reaches a certain intensity. In other words, those gentlemen and ladies who walk lightly on the treadmill and concentrate on watching TV instead of exercising are ghosts if they lose weight.

The easiest way to judge whether the exercise intensity is enough is to see if you are tired or out of breath. If you feel short of breath and uncomfortable, it's called exercise.

One way is to follow the current "333" exercise, that is, three times a week for 30 minutes each time, and the heart rate reaches 130. However, some coaches think that this judgment is for reference only, because the heartbeat of the elderly may not be reached, and the intensity setting still varies from person to person.

For people who are used to going to the gym, it is ideal to consume ten calories a minute. When you find that the degree of exercise, fatigue or wheezing is getting lower and lower every day, it means that you have developed inertia, so the amount of exercise and intensity are not enough.

The coach suggested that the treadmill must increase the slope and speed, change the usual walking to brisk walking, or simply change to a new walking route, and put forward new goals and challenges from time to time, so that the effect of exercise will appear.

Do sports have prime time?

When to exercise depends on one's physical and living conditions. The coach thinks that afternoon exercise is ideal, because the body is not fully awake in the morning, and evening exercise may be too exciting.

However, according to The New York Times, there is no certain correlation between exercise and sleep quality. Exercise before going to bed may not keep you awake, so don't care too much about exercise time.

Does exercise turn fat into muscle?

Fat and muscle are different things. Muscle belongs to protein, and fat is meat. Just like the steak in the supermarket, Hungary and oil flowers are delivered separately and will not blend together. Only through exercise, muscle fibers will be redistributed, and if combined with weight training, muscles may be produced. Women, on the other hand, don't worry about being crouched, because women lack androgen, and unless they are influenced by their bodies and genes, the chances of growing muscles all over their bodies are slim.

Can you be as thin as you like?

Fat consumption is systemic, which is basically difficult in partial weight loss, but if you do local sculpture and cooperate with some exercise resistance training, your metabolism will get better, and you may lose weight where you want to lose weight.

Can you lose weight by dieting alone?

If you only do diet control, you lose five kilograms, which includes fat and muscle. But our bodies need muscles to protect and improve the metabolic rate. In a day, you may only exercise for one hour, but in the other 23 hours, muscles will help you metabolize, and you can't build muscles by dieting alone.

Therefore, a three-pronged approach of diet control, aerobic exercise and weight-bearing training is the best way. Weight doesn't necessarily refer to intense methods such as weightlifting, and simple floor exercises are also counted, because our bodies are also counted as a kind of weight.

Can exercise adjust your body shape or bones?

Exercise can adjust the muscle balance and make the originally asymmetrical muscle and body shape symmetrical. Because muscles are connected with bones, they will relax tight muscles and change their posture, but they can't be said to correct bones. That's the job of a therapist.