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16 back training action This training action is mainly aimed at the back muscles, deltoid muscles and core muscles of the upper body. Every action will not stop for 30 seconds, but if there is no other way, you can stop for 10-30 seconds. The most important thing is to keep the action correct.
This set of training moves is mainly aimed at the back muscles, deltoid muscles and core muscles of the upper body. 1. line closed
Step 1. Stand with your feet shoulder-width apart and hold the kettle forward with both fists.
Step two. Keep your back straight, your knees slightly bent, and your hips bent so that your back is almost parallel to the ground.
Step three. Keep the upper body angle unchanged, keep your arms close to your sides, and lift the kettle to your back.
Step four. Bend the elbow so that the upper arm is close to the ground and the left and right shoulder blades are as close as possible.
2. 1 arm row right/left
Step 1. Stand with your feet shoulder-width apart and hold the kettle forward with both fists.
Step two. Straighten one hand to one side so that the arm is parallel to the ground.
Step three. Row the boat to the other side, keep the upper body angle unchanged, and put your arms close to your body and back.
Step four. Bend the elbow so that the upper arm is close to the ground, and do it unilaterally after 30 seconds.
3. Alternating lines are closed
Step 1. Stand with your feet shoulder-width apart and hold the kettle forward with both fists.
Step two. Keep your back straight, your knees slightly bent, and your hips bent so that your back is almost parallel to the ground.
Step three. Keep the upper body angle unchanged, keep your arms close to your sides, and lift the kettle unilaterally to the back of your body.
Step four. Keep one-sided lifting posture, and then change hands to lower and lift in turn.
4. Good morning
Step 1. Take a standing posture, with your feet shoulder-width apart, hold the kettle forward with both fists and put it on your upper chest.
Step two. Keep your back straight, your knees slightly bent, start your hip joint and lean forward.
Step three. The upper body leans forward to be slightly parallel to the ground, and then uses the strength of the lower back muscles to restore the starting posture.
Step 5 stand upright
Step 1. Take a standing posture with feet shoulder width, hold the kettle forward and inward with both fists and put it on the front edge of the thigh.
Step two. Use the strength of shoulder muscles to lift the kettle above the chest.
Step three. Elbows should be raised above shoulder height.
6. Press and hold+vertical line
Step 1. Take a standing posture with feet shoulder width, hold the kettle forward and inward with both fists and put it on the front edge of the thigh.
Step two. Use the strength of shoulder muscles to lift the kettle to the upper chest for unilateral operation.
7. Right/Left Wood CHOPRER
Step 1. Stand with your feet shoulder-width apart and hold the kettle with both hands.
Step two. Bend your knees slightly, and your body and hands extend obliquely to the lower left at the same time.
Step three. Then stroke to the upper right and twist the abdominal core.
Step four. At the same time, straighten your left foot and lift your heel off the ground.
8. Front seat+front seat
Step 1. Stand with your feet shoulder-width apart and hold the kettle inward with both fists.
Step two. Raise your arms up to your chest, and pull your other hand back and stay still.
Step three. When one hand returns to the original point, operate with the other hand.
Step four. Tighten the abdominal core to keep the body stable.
9. Line width
Step 1. Stand with your feet shoulder-width apart and hold the kettle inward with both fists.
Step two. Keep your back straight, your knees slightly bent, and your hips bent so that your back is almost parallel to the ground.
Step three. Keep the upper body angle unchanged, keep your arms close to your sides, and lift the kettle to your back.
Step four. Bend the elbow so that the upper arm is close to the ground and the left and right shoulder blades are as close as possible.
10. Rear DELT bump
Step 1. Take a standing posture, with your feet shoulder-width apart, your knees slightly bent, your hands holding the kettle, and your fists facing forward.
Step two. Bend your hands slightly, open them to the left and right, and lift them parallel to the back of your shoulders.
1 1. Superman
Step 1. Take a prone position with your feet straight and your palms slightly down at your sides.
Step two. Slowly lift the upper body with the strength of the lower back muscles.
Step three. Feel the contraction and extension of the back muscles when lifting, and don't use reaction force.
12. Superman+Reach out.
Step 1. Take a prone position with your feet straight and your palms slightly down at your sides.
Step two. Slowly use the strength of the lower back muscles, slowly lift the upper body and slightly lift the toes.
Step three. Slowly straighten your hands forward and then retract your sides.
13. plank+1RAM line R/L
Step 1. Take a prone position with your feet straight, your hands under your shoulders and your palms flat on the ground.
Step two. Grab the kettle with one hand and row with the other.
Step three. At the same time, tighten the abdominal core, maintain body balance, and exchange unilaterally.
14. Flat+Forward Lift
Step 1. Take a prone position with your feet straight, your hands under your shoulders and your palms flat on the ground.
Step two. Tighten the abdominal core to maintain body balance, and lift forward with one hand to alternate training.
15. Wooden board+iron railing
Step 1. Take a prone position with your feet straight, your hands under your shoulders and your palms flat on the ground.
Step two. Tighten the abdominal core, keep your body balanced, and raise it to your side with one hand.
Step three. Alternate left and right training.
16. Dolphin cabin
Step 1. Take a prone position with your feet straight, elbows at your ears and hands forward.
Step two. Cross your legs forward 1-2 steps to make your body in an inverted V shape.
Step three. Tighten the abdominal core for 30 seconds.
10 minute full-back training video: