Girls want to look better in summer, of course, back training is essential, and friends who don't know what to practice quickly come over. # Fitness Diary # Seeing people is not as good as fitness # My fitness routine # Fitness # Back training
First, warm up the whole body.
1, warm up on the treadmill, walk or jog for 5~ 10 minutes.
2. Warm up on the elliptical machine and walk or jog for 5~ 10 minutes.
Second, back stretching.
1, great stretch, repeated on one side 10 times.
2. Press down and stretch for 30 seconds.
Third, formal training.
1, auxiliary pull-ups, 4 cycles per group * 12 times.
2, mechanical pull-back, each group cycle 4 groups * 12 times.
3. Rowing in a sitting position, each group circulates 4 groups * 12 times.
4. Pull down at the narrow grip position, and each group will cycle 4 groups * 12 times.
5. One-arm dumbbell rowing, each group circulates 4 groups * 12 times.
6, straight arm down, cycle 4 groups of each group * 12 times.
Fourth, the back force
1, lunge sideways and hold still for 30 seconds.
2, baby-style relaxation, static for 30 seconds
If there is any infringement, please contact to delete it.