Back muscle group training is the top priority of fitness exercises, inexplicable back pain, high and low shoulders, scoliosis, as long as it is not pathological, generally caused by the imbalance of back muscle groups, generally speaking, strengthening back training can effectively alleviate and correct these problems.
But for some newcomers who are new to fitness, how to practice back and which movements should be chosen is not so clear. Training is also more blind, think of what action, do what action. The dorsal muscle group is an aggregate, distributed so many muscles, without a single focus, training is also half the effort, not what it takes. After all, you can't train all your muscles in one training session.
In view of this, Jin Ge will share with you today a back training plan that I usually use.
Before you start training, do a good job of warming up and making warm-up a habit, because an effective warm-up can help you avoid injury.
<h1 class="pgc-h-arrow-right" > this training program focuses on the mid-back. </h1>
High pull-down
The first action, usually a high pull down. The action of pulling down the high position is very simple, and it is also a common action for novices, as long as you pay attention to 2 key points, the elbow tip points to the ground, and the shoulder blade squeezes to the middle when contracting. Sometimes the slight deformation of the action will carry a little deltoid posterior bundle, in fact, it does not matter, after all, the deltoid posterior bundle is quite difficult to practice.
T-bar rowing
The second action, T-bar rowing. I don't have a special T-bar rowing machine here, but having such a handle is enough to use. Many people emphasize how low the body should be when doing this action, in fact, how low you can lean down depends on how much weight you use, and how much you can bear at the waist. If you want to train more intensively, go lighter.
Seated instrument rowing
The third action, the sitting instrument rowing. This action is equivalent to leaning over dumbbell rowing, and the advantage is that you can sit and do the movement without having to consider the balance of the body. Usually I do this action selectively, and if I do dumbbell rowing, I don't do it.
Narrow pitch elevation pull-down
The fourth action, a narrow pitch pull-down. This action focuses on stimulating the outer and lower middle limbs of your latissimus dorsi muscle, which is a relatively isolated action. Generally uncommon, interested friends can try it.
Rowing with a seated rope
The fifth action, rowing on a seated rope. It can be said that it is a necessary action for practicing back. Pay attention to the body back and forth, the body can have front and back displacement, but the lumbar spine has always been fixed, can not send the waist over, this is where this action needs attention.
Straight arm down
The sixth action, straight arm down. There are many variations in this movement, and there are various methods, some pressing, some dragging, some pulling back, some kneeling, and leaning over. There is nothing wrong with it, it can be practiced on the back anyway. But you can think about why this action is called down press, rather than pulling down and pulling or something. So, press down as much as possible.
The goats stepped forward
In the seventh move, the goat stepped forward. There are also various variations in this movement, you can use this movement to train the hips and legs, you can use this movement to train the waist and abdomen core, of course, you can also use this movement to train the vertical spine muscles like I did. The point is, lower your body a little, lock your waist, relax your entire back when you are down, and stretch your back up when you get up. To do this well, you must first learn Pilates's upright roll down motion before you can deeply understand this action.
At this point, the whole back training is over, the veterans have a variety of training plans, I only hope that my training plan can be a little helpful for beginners. Happy fitness!
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