The golden movements of back training that fitness experts must practice

Practicing back training exercises is of great significance to people who exercise. If the back face is good, the upper limbs are not really strong. The stronger the back muscles, the stronger the strength of the fitness person. Practicing back muscles is also helpful for spinal health. If the hunchback arch spine problem is relatively reduced.

　　If the back muscles are not trained properly, the whole body will look inconsistent, so during the fitness training process, strengthening the back muscles is necessary. During the training process, we usually have difficulty controlling the force point, and understand the corresponding Continuous skills can have a better exercise effect on the back muscles.

　　　Collect a very comprehensive and complete back training movement, which can help everyone carry out back muscle building training very safely, conduct comprehensive stimulation training on the back from all aspects, use the weight that suits your own during training, and control the weight slowly. During the movement, better allow the back muscles to exert force and try to keep each movement standard.

The following 9 back training movements, each movement does 3. - 4 groups, rest between groups for 60 - 90 seconds, rest between actions for 90 - 120 seconds

　　　　Action 1, use rope + triangle handle for pull-down, the weight used gradually increases, do 12 - 8 times per group

　　　Action 2, use rope + triangle handle for rowing (body leans forward), the weight used gradually increases, do 12 - 8 times per group

　　　Action 3, use rope + triangle handle for rowing (body does not lean, conventional), this is only done one group, do 8 times

　　　Action 4 + action 5 forms a super group - Complete action 4 (Figure 4) Use rope + V rope for straight arm pull-down 12 - 10 times without resting - Action 5 Use rope + V rope for pull-down stretching (for the posterior deltoid bundle + trapezoid) 12 -10 times is 1 group

Action 6, use fixed equipment to row, gradually increase the weight used, do 12 - 8 times

　　Action 7, use fixed equipment to row (high position), gradually increase the weight used, do 12 - 8 times

　　Action 8 + Action 9 forms a super group - Complete action 8 (front part) Rest your head on the tilted fitness chair (better stabilize the body) Rowing with dumbbells 12 - 10 times after completing it without rest - Action 9 (second half) Rely on the tilted fitness chair and row with dumbbells 12 - - 10 times is 1 set.

　　Before doing back muscle training, you must relax accordingly, so that the back muscle group will stretch more during the training process and the exercise effect will be better. The back is the large muscle group of the upper body. To practice back muscles, you must start from the movement posture and combination strategies, so that the back muscles can grow better.

　The above training movement groups can effectively shape the back muscle building. If you practice well, it will greatly promote the growth of back muscles. During the exercise process, you must feel the strength of the back, so that the exercise can achieve better results.