U.S. men back cultivate the development plan

Here for all three exercises back muscles to provide a small program, introduced in this form before the eight health action plan:

1 号 actions: pull-up

Palm forward, raised his hand to seize the bars, hands wider than shoulder width distance, the body's natural droop. And then forced to pull his head off bars, and then slowly put down.

2 号 actions: one arm raised re

Right hand grasp a dumbbell, left hand and left knee were placed on the bench. Natural sagging stretched his right hand, use the back muscles pull the dumbbell waist. A short rest, then slowly lower the dumbbells.

3 号 actions: bending to mention heavy

Palm grasp a barbell back, hands slightly more than shoulder width distance. Pretty hip back, upper body leaning forward, so the upper body almost parallel to the ground. Pull barbell to chest and then place a little rest, and then put down the bar.

4 号 actions: sitting Boat

Sitting on benches or the floor, seized from a low pulley cable, and then forced to pull his waist to make rowing action. When re-extending your arms to slowly and feel the resistance of which penetrate.

5 号 Action: shoulder contraction action

This is a small movement. Seize the low cable pulley, bench or the floor, arms natural reach, arms shoulder width distance. In the case of the elbow does not bend as much as possible very close scapula backward. To the pole and then back to the original position.

6 号 Action: Baoxiong lying ball

Prostrate face down in the Swiss ball, feet withstood the wall or a bench hook. Chest the ball away, the two arms cross his chest. Tilt down, so the ball attached to upper abdomen. Up, left the sphere, then the trunk to keep along the same line. So repeatedly.

7 号 Action: rope hand Boat

Sitting on a bench or the floor, grasp with both hands to move closer to the low pulley of the cable, palm opposite. And then forced to pull the cable waist, then slowly straighten arms to resume the starting position.

Doing, the eyes gaze to the front, can help you keep the back straight.

8 号 action: sit pull embrace cable

Bench, lifted up his hands to seize the resistance of the cable, hands slightly wider than shoulder width distance. Upper body to remain vertical, and then pull back shoulder blade, elbows down, the cable pulled chest. Then let nature up close grip cable.

Then formally introduced three backs fitness program, you can flexibly according to their own choice:

1, pull-up plan

First actions as 1 chin up, do as much as possible. If you can not complete the action, you can use a bench and pull myself over the bars to ten silent, slowly down. A total of three times to do so.

7, followed by action, to do 12 times.

Rest 60-90 seconds and repeat these two actions.

Per week to choose not to carry out three days straight.

Second, the image upright plans

Back muscles, after the shoulders, trapezius and other exercise can effectively overstating your body, tall and straight people as a whole seems obvious God.

How? Fitness at the beginning or end of each, for 5, 6, action and movement, each action to do two groups of 10-15 times. 1-3 times a week as long as the complete plan on it.

3, "large muscle" training program

First action to do three sets of 2 or 3 movements, each 12 times, resting 30-60 seconds between groups.

Do three sets of 4, 7, action or actions, each 12 times, resting 30-60 seconds between groups.

then do action, a challenge for you to use the resistance, completed 10 times. Without rest, reducing resistance, do 10, then 10 times less resistance.

Only need to complete the program 2 times per week can be.