To stimulate your back, do these five movements

　　When you stretch your hands, doesn't it feel good to give people a feeling of generosity and security? Of course, the premise is that your back is strong and strong enough. To be honest, it’s not difficult. exercise is your first choice, just do these five actions!

　　1. Pull up the barbell: Find a barbell with a weight that suits you, and hold the barbell with both hands behind your back. Just use a normal grip (wait until you have enough strength to do it at different distances). Lift your hips, bend your knees slightly, keep your back straight, and then pull up the barbell. Remember the position of the barbell is: the starting position is suspended at the knees, pull it up towards the abdomen, bring the barbell close to the abdomen and then lower it, practice it repeatedly every day. Do three sets of 8-10 reps each.

　　2. Rope training: This action requires two small categories.

　　(1) Lying: Place the weight that suits you best on one side of the rope, and then pull on the side with the tab. Find an equipment that can fix your feet so that your calves do not move and your upper body is suspended from your thighs. Then hold a pull ring with each hand, tighten your waist, and perform rowing exercises with your left and right hands at the same time. There are also three sets of exercises, each set of 10-12 times is optimal.

　　(2) Squat pull-up: The calf is still fixed. This time, the standing and squat pull-up exercises are performed to make the rope the most relaxed state. The body is in a squatting position, and then slowly pull up the rope. At this time, the back of the body is pulled up, the abdomen is pulled forward, tighten the abdomen, and then fall back down. There are also three sets of 10-12 exercises each.

　　3. Pull up the barbell unilaterally: Place the barbell on the ground on one side, squat down half-squat, hold the thigh with one hand, and pull up the other side of the barbell with the other hand, and then slowly pull it up and down to practice. The key point of the movement is to keep your knees bent and pull the barbell as close to your chest as possible.

　　4. Place the dumbbell behind the neck: Just find a chair that's a little wider so your upper back can be fully leaned on. Choose a dumbbell of appropriate weight. Lie on a chair with your lower body supported by two legs. Hold the dumbbell with both hands and lower it as far behind your head as possible and then lift it up. Remember that the entire movement must not be too fast and you must hold the dumbbell firmly, otherwise the muscles will be easily injured and may also pose a threat to the head. This is also a dangerous part of the whole set of movements. You must pay more attention to it.

　　5. Pull-ups: It is also the same pull-up exercise as the pull-up, but only the upper body of the body is upright. The lower body should be lifted as much as possible to make the entire leg parallel to the ground. If not, practice in this position. This movement is considered to be the most difficult one. Some people may find it difficult to practice it, not to mention maintaining the balance of the lower body. Therefore, I do not recommend you to practice this movement immediately. Remember to practice all the movements thoroughly. If you have a stronger body, you can try it.

　　Exercise precautions

　　Maybe after reading this, you should also know why I have to tell everyone the precautions. The overall movements use equipment. The rope may not look so dangerous, but there is nothing wrong with paying more attention!

　　Regardless of the exercise above, I hope everyone must do a good warm-up and truly understand the essentials of the action before trying it. After all, some actions can cause serious consequences if you are not careful! Of course, you still need someone to accompany you in the early stage to ensure safety.

　　Last but not least, you must relax after exercising. The above exercises are relatively intense and very damaging to muscles. Therefore, proper relaxation can help you recover quickly, so you must do it!(99healthy net( www.99.com.cn ) Special article, please indicate the source if you need to reprint)