Now almost everyone has some minor back problems. For example, sometimes it hurts uncomfortable to play with a mobile phone, sometimes it hurts uncomfortable to sit in front of a computer, and sometimes it hurts uncomfortable to squat down on the spine. These situations may not be particularly obvious when they are young, but they will appear after the middle-aged and elderly people, which will seriously affect their lives. In fact, the main reasons for this situation are that they have many bad habits, lack of exercise, lack of muscle tissue protection of bones and joints of the whole body, and long-term bad posture.
If this situation is not improved, the loss of muscle strength will gradually increase with the aging of bones and joints after middle age, so we must strengthen our muscle training scientifically and safely when we are young. Strengthening muscle strength can effectively delay the aging of bones, and muscles can better protect joints and reduce wear. Strengthening back muscle training can effectively protect the back spine, spine and cervical spine. If there is any discomfort in the absolute neck, it is suggested to strengthen the training of the trapezius muscles in the back, which can effectively protect the cervical spine.
This set of back training exercises prepared for you today can not only help you strengthen your back strength and shape your back, but also help you correct your bad posture. Nowadays, many people usually lack exercise and have a lot of bad posture, which leads to bad body shape at a young age and seriously affects the aesthetic feeling of your body. This group of exercises can effectively help you correct the bad body shape of your back.
This training plan has a variety of action options, and you can use ropes and various handles as a set of actions to train your back.
For shaping the back, we should choose more movements and use more angles and handles to shape the back. Rope-shaped back exercise is the best action for back shaping. Try to shape your back from different angles and combine ropes with different handles. For example, you can use long poles, triangular handles, straight poles (palms facing each other), handles and V-shaped ropes, which are all good choices. Every movement should be complete and keep the same movement range. Whether it is the pull-down process or the put-back process, try to control it slowly and find the feeling of your back more. The weight is not absolute.
Because there are too many movements, you can choose 4-5 movements you can master to practice your back, or practice according to this plan, depending on yourself.
Do 3-4 groups for each movement, with 60-90 seconds rest between groups and 90- 120 seconds rest between movements (recommended).
Action 1, pull down with rope+straight pole when sitting. This action requires a wide grip, and the weight used is gradually increasing or constant. Do 12 times for each group, and control the whole process regardless of the pull-down process or the return process.
Action 2: When standing, use the rope+straight pole to pull down, use the pole that the palm can hold (wide grip), and pay attention to the standing angle of the body. The weight used is gradually increasing or constant, and each group does 12 times.
Action 3: Pull down with rope+straight pole when sitting. You can choose to use the straight pole in Action 2, or you can choose to use the conventional long pole. This action is backhand grip, and the weight used gradually increases or remains the same. Do 12 times in each group, and each movement must be slow and well controlled.
Action 4, make a cross with a rope. This action does not need any handle, and it is done directly with a rope. The weight used is gradually increasing or constant, and each group does 12 times.
Action 5: Pull down with rope+handle, starting from one side. Pay attention to the pull-down range. The weight used will gradually increase or remain unchanged, and each group (each side) will do 12 times.
Action 6: Pull down with rope +V rope. The action is to use a V-rope and pull it to the back of the neck. The weight used is gradually increasing or constant, and each group does 12 times.
Figure 9 contains two actions.
Action 7+ Action 8 constitute a super group-complete Action 7 (Figure 8, the first half), sit and row with rope and triangular handle 12 times, and then finish it directly without rest-Action 8 (Figure 8, the second half), stand and row with small barbell backhand 12 times, which is 1 group. Pay attention to the choice of weight, and ensure that each group of two movements is there.