Some people begin to have a complete back after middle age. In fact, it is the lack of muscle strength in the back. As they grow older, they lose it and can't give the spine all-round protection, which leads to the spine slowly bending, and the most important thing is to bend the back. Of course, if your back is weak when you are young and you have all kinds of bad sitting habits, it will also lead to bending and deformation of your back. Therefore, if you want to keep your back straight, you must strengthen the muscle strength training and shaping of your back, so that the muscles of your back will have strength and better protect your spine. Therefore, to look good, you must practice your back. Only a straight back can make your back more majestic and powerful.
Recently, it has been found that many bodybuilders have great problems with the overall arrangement of training plans during training. Especially for some beginners who just started training, they always like to exercise one part for a long time, and only exercise 1-2 parts in a training cycle. For example, they think they have just started training, their chest muscles are beautiful and easy to practice, and their abdominal muscles are easy to practice. They have been strengthening their chest muscles in training, and have been practicing these two parts for a long training cycle, thinking about practicing these two parts before practicing other parts. In fact, this training method is very wrong.
You shouldn't practice like this. This kind of training will not only prevent you from getting a good figure, but even make your figure worse and worse. If you only practice your chest muscles and don't practice your back and shoulders, it won't be long before you practice a little bow on your back. Training must be all-round training, and all-round cycle training should be maintained from the beginning. Don't feel like a novice. If it is a little difficult to practice your back, don't practice it. It is necessary for novice trainers to pay attention to the quality and effect of cyclic training in all aspects of training.
The following is a set of movements and skills about back training. No matter what weight you use when training your back, finding a sense of strength is the most important thing. If you can't find a sense of strength when training your back, then the training is basically ineffective. If you can't find a sense of strength in training, you should first check whether your posture is correct. If your posture is correct and you have no sense of strength, then you will lose some weight. Losing weight doesn't mean that your training intensity will decrease.
The most important thing in training is strength, not weight, quality and effect. Training does not mean that you talk about a simple process from point A to point B. Training is to control the whole process from point A to point B, so that training is effective. If you don't control your strength at all in the process from point A to point B, but bring it by your own strength, then such training is meaningless. Therefore, to practice your back, you must first learn to control your strength and equipment.
Warm-up action: the palm of the lifting ring is opposite to the pull-up. If there are no rings, you can use the horizontal bar to complete the pull-ups. Do 4-5 groups, each group does 10 times.
Action 1+ action 2 constitutes a super group training. Action 1 do 10 times, then action 2 is done directly without rest, and then 10 times for one group and three groups.
Action 3, also do 3 groups, each group does 10 times.
Action 4, do the same for 3 groups, and do 10 times on each side of each group as a group.
Action 5, this action is done in 4 groups, each group is done 12 times on each side as a group, and the weight should be controlled.
Exercise 6, do the same 4 groups, and do 12 times on each side as a group. Please look at the reference picture carefully for the details of these training actions. Each group has enough rest and recovery time. It is suggested that each group take a rest 1 minute after each action and take a rest for 2 minutes after each action. Actions should be done in order, and don't disturb the order of actions.