Back training plan, back down, let you practice inverted triangles

When training your back, the order is very chaotic. Today I practice the movements of the lower back and tomorrow I practice the movements of the upper back, which leads to inadequate practice of the back muscles. So we should consider this when formulating a back training plan. Today we will introduce the back training plan to memorize the back, so let’s take a look together!

Upper back training movements

Wide grip pull-ups

Upper back is the main part of increasing the width of the back and making the inverted triangle of your upper body more obvious. Wide grip pull-ups are the ace training movements that increase the width of the upper back, so we arrange it in training At the beginning of the class practice, hold the bar with both hands, the grip distance is about 1.5 times the width of the shoulders, bend your legs, and leave the floor. Open your arms and use your back muscles to move upwards, so that your chest is close to the bar, and then slowly get off when you reach the highest point, and try to keep your body stable throughout the process. Do as many times as possible in each group to promote muscle growth. Do 3-4 groups, 8-15 times in each group.

The rope clamping movement can also focus on stimulating the upper back muscle group. The specific method is to stand in front of the high pull-down machine, step one foot on the seat plate to stabilize the body, grasp the rope handle, and pull to the front position. Note: Each training After doing one set of movements, do not rest, start the next movement immediately. Repeat the entire training cycle four times, resting for 1-2 minutes between the two training cycles.

Lower back training movements

　Roman chair dorsiflexion and extension

　The lower back muscles are mainly erection spinal muscles, located at the back of the spine. They are an important component to support the uprightness of the human body and play a role in stabilizing the torso. The Roman chair dorsiflexion and extension are a classic movement to exercise the lower back. Lying on the instrument, crossing your hands in the middle of the upper arm, stepping on the pedal of the Roman chair, keeping the neck until the waist position straight, and the spine is neutral. Inhale, hips and large Exercise force on the back of the legs, slowly lower your waist to the appropriate position. Exhale and lift your body. Do 3-4 sets, 8-15 times per set.

　　　Swifting up

　　Lying on the ground, stretch your palms against the ground, and stretch your legs out to the back. Inhale, tighten your abdomen and hips, and lift your right hand and left leg at the same time. After resting for 1 second, slowly return to the preparatory movement, and change to the other side of your hands and feet to repeat. The Swifting up and upright are similar to the two ends of prone. The Swifting up and upright training is easier to stimulate the erection spinal muscles. Do 3-4 sets, 8-10 times per set.

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