During the exercise of Back, it is best if the muscles of the back can be exercised as a whole. However, many people will not exercise the back evenly during exercise, so the muscles of the back are not particularly special. Good looking. The shape of the back muscles is very important, and it also greatly affects a person's temperament. Many people are very concerned about their appearance and figure, so these people need to do back fitness training. Then let's do it together. Check out the Fitness Back Training Program!
1. Monday: Wide push-ups
On Monday, everyone can do a relatively simple exercise first. Push-ups should be an exercise that everyone knows. When doing this exercise, everyone often does it wrong. And today we are going to do it wrong. What you are doing is a wide-gauge push-up, that is to say, on the premise that the standard push-ups are correct, the arm width of the push-ups is changed to a larger one. When we do push-ups, the distance between our hands should be shoulder-width apart. When doing this exercise, the distance between our hands should be wider than our shoulders, so that it can be more effective on the back muscles. .
2. Wednesday: Seated High Pulldown
After doing more basic exercises on Monday, we can go to the gym on Wednesday and choose to use sports equipment to exercise our back. First of all, let’s find a high pull-down instrument that can help everyone exercise. First, sit on the stool of the equipment, hold the handle of the equipment with both hands, and adjust your breathing, then use your arms to exert force, and pull the heavy object toward the back of the body. These can make your back To be stimulated, the most important thing is that we need to do a more difficult action, which is the back-clamping action. We need to clamp our back backwards to maximize the exercise and stimulation effects of the back. Each set of this action is 30, and three sets are completed in one day.
3. Friday: Back support movement
On Friday, if we want to exercise our backs, we need to do upward support movements. First, lie flat on the yoga mat and put your bodyLoosely, rest your elbows on both sides of the body and clamp them tightly with the body. Try to let the toes touch the floor and exert force from the body. After the body leaves the ground, it becomes an arc shape. At this time we You need to stick to this action and keep your back and head close to the floor, and then complete three sets of 30 seconds each time.
In fact, the above movements can all exercise the back, but there are many ways to exercise the back, and there are more than just the ones mentioned above. I believe that as long as you persist for a long time, you will be able to have perfect lines of muscles and back.
Editor’s recommendation:
What are the golden moves for back training
What are the freehand chest training movements? How many do you know?
What is the standard movement of weight-bearing squat