In ordinary life should also be trained to improve and enhance the various parts of the body, advance into the process of sports training, but also to avoid the bowed back of the body, but also to exercise the muscles and bones to make them more robust, but also to enable all parts of the body can be coordinated development, not because of which part is relatively weak and fall, so that the body is not coordinated, some affect the body The shape of the body.

In terms of back training, regular training of the back has all the benefits of normal strength training. For example, it increases muscle mass, which makes the muscles stronger, it increases basal metabolism, which helps to burn fat more quickly, it defines the back and makes it appear more upright, it protects the bones and makes the form look better, and it improves the body's health by improving its sub-optimal condition. So, the benefits of back exercises are not just for appearance, but also for the body internally.

With all the benefits of back training, why not join the back exercise movement? Some problems can't wait until they arise, so if you can prevent them early on and get more benefits, why not? And don't say that you need to go to a professional place for back training or use large equipment. If you have the desire to train your back, a pair of dumbbells can still be used, but of course, the moves we are going to introduce are best done in the gym, or better if you have the conditions to go to the gym, which of course is not necessary.

Movement 1: Seated shoulder press

Sit upright on top of the equipment with your legs over the seat, stepping on the ground on each side to support your body. Keep your lower back straight and press against the back of the seat, holding the grips of the machine with your arms upwards so that your arms are perpendicular to the floor. Push the machine upwards with force to straighten the arms, then slowly lower the machine with subjective control to return to a position where the small arms are perpendicular to the floor.

Movement 2: Seated Rowing

Still in a seated position, sit on the machine with your legs slightly bent and place your feet on the pedals of the machine. Tilt your upper body back slightly, but keep it straight and look straight ahead with your head up and chest out. With your arms straight ahead, grip the grips at your sides and pull the grips down to your abdomen, pause, then let the machine slowly retract and straighten your arms again.

Movement 3: Barbell pull-up

Keeping the distance between your legs, stand with your legs straight and your upper body straight, with your arms hanging naturally in front of your body, holding the barbell with your hands shoulder-width apart. After a pause, slowly lower the barbell with both hands to keep the arms straight again.

Movement 4: Prone Barbell Row

Bend down so that your upper body is close to parallel to the ground, bend your legs and plant your feet on the ground. Holding the barbell vertically down with your arms, tighten your abdominals and lift the barbell upwards to its highest point, take a short pause, then slowly lower the barbell back down to a position close to the floor, allowing your arms to straighten.

As this is a weight training exercise, it is important to warm up before the exercise to allow the body to slowly get into the exercise before performing the specific exercise. Do not start with too much weight, but increase it slowly to allow your body to adapt. Perform 10 reps of each movement, 4 sets each time, and make sure you do it properly, and don't avoid stretching and relaxing afterwards.