How to formulate a back fitness plan?

In the past, when people made fitness plans, they always made a complete set, which had the fitness effect on the whole body organs or limbs. Now people are more concerned about local fitness. Recently, several friends felt uncomfortable in their backs due to always sitting, so they started a back fitness plan. The editor also joined them. Now the editor will tell you how to make a back fitness plan.

One-Arm Dumbbell Row:

The single-arm dumbbell row mainly exercises the latissimus dorsi, while also exercising the back muscles.

1. Bend your left leg and kneel on the edge of the flat bench. Lean your body forward parallel to the ground. Use your left hand to support yourself and let your head hang naturally.

2. Hold the dumbbell tightly in your right hand and slowly lower it, keeping your torso parallel to the ground. Then slowly lift the dumbbell towards your abdomen until the angle of your elbow joint is about 90 degrees. Tighten your back muscles and bring your arms as close to your torso as possible. Stay for a moment, then slowly return to the starting position.

If your back is not straight enough during training, it will damage your spine. The arms placed on the flat bench should keep the elbows slightly bent, and the legs placed on the ground should keep the knees slightly bent. Moving too fast will reduce the training effect, and too large a range of motion will increase the twisting of the body and increase the possibility of injury.

Front Neck Pulldown:

The front pulldown mainly targets the upper back muscles and assists in training the arms and shoulders.

1. Sit on the fixed seat of the back pull exercise machine, keep your head and back straight, hold the handles at both ends of the upper horizontal bar with both hands, keep your elbows down, not backwards.

2. Pull the horizontal bar vertically down from above your head to your chest, and slowly return to the original position. Your arms can be straightened, but your elbows should be slightly bent. Exhale when pulling down, and inhale when returning to the original position.

When practicing, be sure to use even force with both arms to avoid pulling violently or uncontrolled restoration. The front pulldown allows you to fully exercise your back muscles without getting injured due to the wrong angle.

Seated rowing:

Seated rowing mainly exercises the back muscles and assists in exercising the arm and shoulder muscles.

1. Sit upright, place your legs on the pedals in front of you, bend your knees slightly, hold the triangular handles tightly with both hands, extend your arms forward, keep your waist and abdomen fixed, and keep your chest and head up.

2. Use the contraction force of the back muscles to pull the handle to the abdomen, and control the restoration with the strength of the latissimus dorsi. Pay attention to controlling the stretching speed during the exercise. Too fast or too slow will affect the exercise effect.

Some of the movements and methods of back strength training are of relatively high intensity, so everyone must pay attention when doing them. They must also do warm-up activities before exercise. They do not need to be done for too long, generally five minutes is enough. They can be high leg raises or sprinting on the spot, or leg stretching and stretching exercises. The time must be controlled well when doing strength training, and you must persist for at least half an hour.