The whole process of practicing back

① Warm-up before practice.

The three groups warmed up for 30 times, fully warmed up until they were slightly sweaty, and chose between jumping warm-up or elliptical machine. Preheat the ellipsometer for 5-8 minutes, and fully preheat it until it sweats slightly.

② Stretch the shoulders and back before practice.

Stretch the back of the arch, put your hands on the support, lean over the back of the arch, stretch statically for 20 seconds, reread twice, add chest stretching, stand naturally, open your hands and do chest expansion exercise, and repeat 15 times.

③ Reverse activation

In standing position, the elastic rope is rowed against, the elastic rope is fixed at the foot, and the arm is close to the body to exert force upwards. Each group 16 cycles 2 groups, the sitting position is rowed by elastic belt, the elastic rope is fixed on the instrument, and the arm is pressed against the body to exert force backwards, and each group 16 cycles 2 groups.

④ Back training formal group

Pull back with instruments, sink shoulders and shrink ribs, pull down and exhale, row in a sitting position 12 cycles, exhale after sinking shoulders, each group 12 cycles, 4 groups.

⑤ Back training formal group 2

Barbell T row, bend your hips and knees, bend over, tighten your back, and shrink your back upward. Cycle 4 group 65,438+02 straight arm presses, feet apart, standing naturally, exhaling and pressing down the arm, cycle 4 group 65,438+02 times.

⑥ Stretch back and shoulders after training.

Relax like a baby, bend your arms forward, keep breathing normally, stretch statically for 30 seconds, add unilateral back stretching, lift your right elbow against the wall, press forward slowly, stretch statically for 20 seconds, and repeat on the left side.