What are the principles to follow when designing a back training plan?

I wonder if the girls who love fitness are like me, they love balance balls, medicine balls, foam rollers and other gadgets, these various styles of training equipment can allow us to change the content of training from time to time, or choose a full set of special equipment training.

If you've been intimidated by these new gadgets and spent your days in the company of faithful and reliable barbells and dumbbells, maybe now is the time to open your eyes. Elastic bands, kettlebells and elastic balls can bring a completely different experience to the muscles, activating different parts of the muscle fibers and taking your fitness and strength to a whole new level.

Then again, that's the original intention of inventing these gadgets!

Today I want to talk to you about kettlebell sports.

Kettlebells are shaped like an asymmetrical cannonball, and using kettlebells for fitness not only boosts your metabolic rate, but also burns an amazing amount of calories.

Researchers at the University of Wisconsin found that kettlebells burn 20 calories in one minute, which is not the case with exercise bikes, rowing machines, elliptical machines, climbing stairs and swimming.

The fitness effect of kettlebells is remarkable because of the special shape. Kettlebells weigh unevenly, and the muscles have to exert more force to maintain balance when moving kettlebells, so I also recommend starting with a light kettlebell (no more than 9 kg) when choosing a kettlebell. Wait until your body gets used to the bulky shape of the kettlebell and can complete the moves, and then move on to the heavyweight category.

Kettlebells are made up of three parts—

Handles: Most movements are performed by holding the handles, such as swinging or passing the bell.

Side handlebars: The sides of the handles are called side handles, and some movements are easier to perform by holding the side handlebars, such as turning the kettlebell upside down.

Base (or bell): The base is a round ball with a flat bottom, which is where the weight of the kettlebell lies.

The following will introduce you to a set of kettlebell exercises, which can consume nearly 300 calories by changing hands around the body. And that's just the initial amount of calories you burn, but if you add in the calories you burn when you're growing your muscles and when you're resting, you can push the overall figure up by another 50%.

First, hold the kettlebell with both hands in front of your body and your feet hip-width apart. The kettlebell is changed from the right hand to the left hand, and the left hand carries the kettlebell back to the front of the body in a half circle;

The second step is to hold the kettlebell with your right hand, wrap your hands behind you, take the kettlebell with your left hand, and bring the kettlebell back to the front of your body (equivalent to 1 circle of the kettlebell around your body). Take the above movements as 1 set, repeat 10 times, and do not rest in between. There is also a kettlebell swing action.

It is worth mentioning that during this process, it is necessary to keep the core muscles tense and the hips not moving throughout the process to have better results.

Personally, I like kettlebell training, and if you haven't done it yet, I hope you can try it and enjoy it. After all, the basic condition for staying healthy forever is to find an exercise that you like and are willing to persevere.

Try as many classes, runs and equipment as you can, whether it's a morning jog or a bike ride around the island, you're sure to find something that works right for you. Spend your time on the sports you enjoy, and you'll go out more often and be less lazy.

Gradually shift from low-intensity to high-intensity training, with a scientifically sound diet. Fitness can not be achieved overnight, it must be done step by step, under the premise of moderate intensity, to ensure the standard of action, and at the same time to match a reasonable diet, after all, three points of practice and seven points of eating.

A complete back training program should include the following:

1.Basic movements: Shen Yuanna chooses two basic movements, such as pulling and shrugging, to activate the back muscles.

2.Pull exercises: Choose two pull exercises that can use pull-ups, rows, deadlifts, and more to train your back muscles.

3.Isolation exercises: Choose an isolation exercise, such as a dumbbell one-arm row, to train your back muscles more deeply.

4.Dynamic warm-up: Perform a dynamic warm-up before training to prepare for the training of your back muscles.

5.Proper technique: When using the above cavity techniques, make sure to use the correct technique and posture to avoid injury.

6.Proper weights: Choose the right weights so that your back muscles are properly challenged.

With the above points, you can build a complete back training program to effectively train and strengthen your back muscles.