The whole process of practicing back
1 Warm-up before practice
Treadmill warm-up
5-minute treadmill warm-up
Warm up until you sweat a little.
Select to turn jumping or elliptical warm-up on and off.
Ellipsometer preheating
Preheat the ellipsometer for 5 minutes.
Warm up until you sweat a little.
Ellipsometer or jump preheating.
2 Stretch the front shoulder and back.
Reverse arch back stretching
Put your hands on the bracket.
Bend down, bend your back.
Static stretching for 20S, rereading twice.
Chest stretching
Stand naturally
Open your hands and do chest expansion exercises.
Repeat 15 times
3 reverse activation
Stand on the elastic rope and bend over to row.
Step on the elastic rope and fix it.
Keep your arms close to your body and push up.
Each group circulates 2 groups * 16 times.
Go boating in elastic belt.
Fix the elastic rope on the instrument.
Keep your arms close to your body and push back.
Each group circulates 2 groups * 16 times.
4 row in a sitting position
Shoulder sinking
Pull back breath
Each group circulates 4 groups * 16 times.
Barbell row
Shoulders sink and ribs gather
Pull up your breath and slow down.
Each group circulates 4 groups * 12 times.
5 barbell test rowing
Bend your knees and bend over.
Tighten your back and contract your back upward.
Each group circulates 4 groups * 12 times.
Instrument pullback
The core tightens and the shoulders sink.
Exhale pull, inspiratory controlled slow release
Each group circulates 4 groups * 12 times.
Stretch your shoulders and back after 6 exercises.
Baby relax.
Bend your arm forward.
Keep breathing normally.
Static stretching for 30 seconds
Unilateral back stretching
Raise your right hand against the wall.
Slow forward pressure
Static stretching for 20 seconds, repeated on the left side.