When we pay attention to our appearance and body, fitness and anti-aging have become the focus of more and more people's attention, so we will lose fat to maintain our figure, will carry out related strength training to shape the body and fight aging, and in the training of all parts of the body, back training is of great significance to shape the young body and improve the overall health level.
So, what are the benefits of back training? And how to carry out effective back training? Let's talk about related topics.
The back, as one of the major muscle groups in the body, plays a very important role in maintaining good body posture, posture, athletic performance and body aesthetics.
1.Back training can improve posture problems with chest and hunchback
From the point of view of the reason, the reason why there is a hunchback posture problem with the chest is mainly due to bad habits, such as working at the desk for a long time, looking down at the mobile phone, etc., this posture of stretching the arms forward for a long time will lead to tension in the chest muscles, and the back muscles will be elongated.
And these, can be improved through back training, through targeted back training, you can strengthen the back muscles, improve posture, enhance temperament, these targeted training actions, can activate the deep muscles, so that the back muscles can be fully stimulated, so as to achieve the purpose of improving posture.
2.Back training is good for fat loss
The core of fat loss is to minimize muscle loss while losing fat, and to do this, in addition to controlling diet, it is necessary to carry out strength training to create good conditions for muscle growth, and the back as one of the large muscle groups, fully training it, can stimulate the growth of muscles throughout the body to a certain extent, thereby reducing the risk of muscle loss.
At the same time, as one of the large muscle groups throughout the body, adequate training on it itself produces considerable exertion, which complements the diet to lose fat.
Therefore, the benefits of back training are not only effective stimulation of muscle formation, but also increase daily calorie consumption to supplement diet, thus playing a role in fat loss.
3.Back training can fight aging and maintain a youthful body
Some people always say that the back is one inch thinner, ten years younger, so similar, if you want to make your back thinner, you have to do a few things:
Fat loss, lose excess fat, as the body fat percentage decreases, the back fat will also decrease, and fat is the main cause of thick backs;
Improving posture, in addition to body fat rate, including chest hunchback, shoulder buckle posture problems, will also make the back look thicker, because the posture is not straight, from the side, the shoulder and back are not in a plane, which will cause visual errors, so that the back looks thicker;
Relaxation, relaxation will make the entire back lose its firmness, and there will be a sagging problem on both sides, which will affect the entire back line.
All of the above problems can be improved through back training, so that you can have a tall, healthy posture and youthful body, so as to play a role in fighting aging. Of course, as we age, the muscles of the human body will gradually atrophy and weaken, especially in the back. Through targeted back training, it can stimulate the growth and repair of back muscles, slow down the rate of muscle atrophy, and maintain the vitality and youthfulness of the body.
Speaking of the benefits of back training, how can we get the corresponding benefits through related training?Or what should I pay attention to during training?
1.Warm up well
Before back training, be sure to do sufficient warm-up exercises, such as stretching to activate the back muscles, to activate the back muscles and prevent sports injuries.
2.Choose the right training move
For back training, you can choose some classic training movements, such as pull-ups, rows, deadlifts, etc. These movements stimulate the back muscles in all directions, improving back strength and muscular endurance.
3.Control weight and reps
In back training, don't blindly pursue weight and reps, but pay attention to the standard and depth of movements. Proper weights and reps can better stimulate back muscle growth and avoid unnecessary sports injuries.
4.Arrange your training plan reasonably
In order to achieve the best training results, it is necessary to develop a reasonable training plan. Back training can be arranged 2-3 times a week, with each training session lasting between 30-60 minutes. During the training process, it is necessary to pay attention to the reasonable allocation of time and energy to ensure that each movement can be fully executed and recovered.
5.Maintain proper posture
Proper posture is very important when doing back training. Maintain a posture with the chest up, the abdomen tucked, and the shoulders down, so as to avoid muscle strain or obstruction of power transmission due to incorrect posture.
6.Combined with aerobic exercise
Back training should be combined with aerobic exercises, such as jogging, swimming, etc., to enhance cardiorespiratory fitness and endurance levels, and improve overall fitness.
7.Eat and rest properly
In the process of fitness and anti-aging, it is equally important to eat properly and rest. Make sure you get enough protein, avoid staying up late and overexertion, and make sure your body has enough time to rest and recover.
After understanding the benefits of back training and related precautions, what kind of training movements to choose may become the focus of everyone's attention, so let's share a set of back training movements, we can use this as a reference, and then combine our actual situation to make specific arrangements.
This set of movements can effectively stimulate the entire back muscles and the posterior shoulder bundle, thereby improving the posture of the chest and the inner buckle of the shoulder, and at the same time help us to exercise the back muscles and make the back firm and even.
Action 1: Pull down with a straight arm.
Facing the rope, adjust your body position, stand with your feet slightly apart, knees slightly bent, upper body slightly forward, arms straight forward and up, and hands holding the handles.
Keep your body steady, keep your back straight, keep your arms straight, and pull your back muscles to pull your arms toward your legs.
Stop at the apex of the action, actively feel the contraction of the back muscles, and then actively control the speed to slowly restore.
It can be done at home by fixing the middle position of the elastic band in a high position.
Movement 2: Lean over and row with one-arm dumbbells.
With your legs open in front and back, knees slightly bent, lean over and your upper body almost parallel to the ground, your back straight, your core tightened, hold a fixed object in front of you with one arm to keep your body stable, and hold a dumbbell in front of you with the other hand.
Keep your body steady, keep your back straight, and use your back muscles to drive your arms to bend your elbows and pull up the dumbbells in the direction of your hips.
Stop at the apex of the action, actively feel the contraction of the back muscles, and then control the speed to slowly restore in the opposite direction.
Movement 3: Alternate single-arm pulldowns.
Sit facing the instrument with your back straight, your core tightened, your arms straight up, and your hands holding the handles with your palms facing each other.
Keep your body steady, keep your back straight, keep your core tight, keep one arm still, and use your back muscles to drive the other arm to bend your elbow and pull the rope down, while turning your chest up until your palm is facing you.
The apex of the movement pauses for a moment, feels the contraction of the back muscles, and then slowly restores and completes the movement on the other side.
This action can also be done with the elastic strap instead, as long as the middle position of the elastic band is fixed in the high position.
Movement 4: Row in a seated position with one arm.
Sit facing the instrument, adjust your body position, bend your knees, step on the ground with your feet, raise your chest and abdomen, stretch one arm forward, and hold the handle with your hand.
Keep your body steady, keep your back straight, keep your core tight, and use your back muscles to bend your arms and elbows and pull the rope toward your abdomen.
Stop at the apex of the action, actively feel the contraction of the back muscles, then actively control the speed to slowly restore, and feel the stretching of the back muscles, and then complete the action on the other side after completing the expected number of sets on one side.
Movement 5: Abduction of the shoulder.
Sitting, legs bent at knees, feet on the ground, upper chest close to the front baffle, chest and abdomen raised, arms stretched forward, hands holding handles, elbows slightly flexed.
Keep your body steady, keep your back straight, keep your core tight, and drive your arms to open outward until your arms are in the same plane as your torso.
The apex of the action is stopped for a moment, and the contraction of the posterior shoulder bundle is actively felt, and then the speed is slowly restored.
This movement can be performed with elastic bands or dumbbells, that is, elastic bands abduction of shoulders or dumbbell abduction.
Complete each action on the premise of ensuring the standard of action, concentrate on feeling the contraction and stretching of the target muscle during each action, do 15-20 times of each action, rest for 30-45 seconds between movements, and 3-4 sets each time.
It should be noted that during the fat loss period, it is still necessary to control the diet, because controlling the diet is the premise of the calorie gap, and the calorie deficit is the premise of fat loss.
Back training through the above methods can not only create a tight, linear body, enhance the overall beauty, but also maintain the vitality and youthfulness of the body. At the same time, you should also pay attention to choosing the training method and intensity that suits you to avoid sports injuries caused by the blind pursuit of results. On the road to fitness and anti-aging, let's start with the emphasis on back training and move towards a healthier, more youthful lifestyle.
Author: October Zhixing.