Of course, some people will have this situation when they are young, especially tall and thin people, whose muscle strength is weak and their backs are easy to bend. The main reason for this situation is that their back muscles are weak, they lack exercise at ordinary times, and they have bad habits of sitting or standing. Of course, this situation can be completely corrected when they are young. As long as they strengthen the exercise of back muscles, they will perfectly correct the humpback. Strengthening back muscles can not only enhance strength, but also effectively protect the spine, prevent the deformation of the spine, effectively prevent the loss of bone nutrients, and make the spine healthier. The broad back not only makes the figure look better, but also makes the body healthier. Today, I have compiled a set of training actions about shaping, correcting and strengthening your back, which can help you exercise your back well.
In this back training plan, a lot of rope movements are selected, which is very important for shaping the back. Try different angles and combine ropes with different handles. For example, long pole, bent pole, straight pole, handle and V-rope 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, you can add it slowly. Quality is the key.
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. During training, do 3 groups for each movement. After the training is completed, each group should give itself a rest time of 60 seconds to let its physical fitness recover slightly before moving on to the next group.
Action 1, sitting rope+straight rod pull-down, wide grip distance, the whole action is controlled, the weight used remains unchanged, and each group does 12 times. The overall form of the movement is very simple, as long as you pay attention to the posture and training quality, you can complete it according to the reference picture, and you can choose the weight you can control.
Action 2+ Action 3 constitutes a super group-pull down with rope +V rope in front of the neck 12 times to complete Action 2 and then finish it directly without rest-Action 3 pull down with rope +V rope behind the neck 12 times is super group training, so you must pay attention to your weight selection when training, because it is very powerful. If you use too much weight, the following movements must be difficult to do. At this time, you must have absolute control over the equipment. If you can't guarantee that you have 100% control of the equipment, then you should reduce the weight training slightly and put safety first.
Action 4+ Action 5 constitute a super group-pull back with rope and handle for sitting posture 12 times to complete Action 4, and then finish it directly without rest-Action 5 with rope and handle for sitting posture 12 times is 1 1 group, and pay attention to the form and range of each action.
Action 6+ Action 7 constitutes a super group-after completing Action 6, you can paddle with dumbbells 12 times, and you can finish it directly without rest-Action 7, and the backhand paddle with small barbell/small EZ bar 10 times is a group 1. Note: Action 6 should be done from one side, both sides should be completed, and the moving range of Action 6 and Action 7 should also be paid attention to.
Action seven
Action 8 (Figure 8, the first half), the rope+curved rod/straight rod stands and paddles, keeping the weight unchanged, pulling the rope to a certain extent before returning, and controlling and feeling the back force more, each group 12 times.
Action 9 (Figure 8, the second half), using the body's own weight to grasp the rod of Smith machine for reverse stroke, this action is exhausted in each group, holding the rod in the forehand, pulling the body up to a certain extent and returning.
Movie 8