Therefore, improving temperament starts from the back and corrects back problems. People with thick backs need to do some back training properly.
When training the back, you should choose the way and equipment that suits you, and choose the movements that you feel can exert your strength. The following is the action of back training, you can try it.
1. Bend over the barbell to paddle: legs are shoulder width, knees are slightly bent, and the body leans forward, but the back is kept straight forward. The lower back must be straight and not collapse. Your hands should be wider than your shoulders. When you pick up the barbell, you should face the navel. At the same time, pay attention to shrink your back, feel the feeling of your back opening when you recover, and then send your hand out. This movement moves to joints in many places. In addition to the muscles in the back, great trunk stability is needed. People who start practicing this movement must know how much weight they can bear.
2, sitting rowing equipment: the body leans forward, the back is slightly bent, the back is straight, the trunk does not shake, keep fixed, and slowly pull. Hold your hand until it touches your waist. Then see if your waist is really bent a little. If it's not bent, bend it slightly to keep your waist straight and protect it.
3. High-position pull-down: There are several different grip methods for high-position pull-down, but the most commonly used one is the forehand wide grip method. If your back is wide, you'd better not choose a wide distance, which makes it easier to practice your back wider, so you'd better choose a narrow distance. When you straighten your back and sink your shoulders, lean back slightly and pull down vertically from your head to the bar. Then contract the latissimus dorsi muscle, and stay for a few seconds when exerting force, so that the muscles can be fully condensed.
4. Dumbbell rowing with one arm: You need to prepare a dumbbell and a bench. Hold the dumbbell in one hand and the bench in the other, bend over and hunch your back to stabilize your lower body. Consciously contract back muscles, unable to concentrate on exercising arm muscles. Try to use the power of backpack to drive dumbbells to move up and down.
Pay attention to the rhythm of breathing during exercise, neither too fast nor too slow, nor pause for too long. Exhale when you exert yourself, and inhale when you resume your movements. Little friends with poor load-bearing ability, don't lift too heavy barbells immediately when you are just practicing, so as not to hurt your hands and joints. In the process of practicing slowly, increase the weight appropriately and don't worry too much about the amount of exercise.
If you want to develop a good back, act quickly. Summer is not far away. Remember to collect it for friends who need to practice. Welcome your forwarding!