20分钟哑铃背部训练 20minutes Back Workout With Dumbbells

20分钟哑铃背部训练 20minutes Back Workout With Dumbbells #WorkoutWithSewling
#BackWorkout #Dumbbells
嗨，大家好，欢迎回来我的UA-cam channel，我是SewLing。
今天跟大家来用一对哑铃来做背部的训练。
你可以先准备一张椅子，在做单边动作的时候来当支撑。
这一套训练一共只有5个动作，我做成了一套大约20分钟左右的跟练视频，每个动作做45秒，休息15秒。
🌹健身的路上就是这些无数个重复的动作造就的。只要养成运动的习惯，坚持，好好吃饭，好好休息，我们一定变得越来越好的，加油！
❤️选择适合你的哑铃重量。
怎么为之适合的哑铃重量？
就是你可以做大约8-12次为一组的动作。
如果少于8次就做不动了，那就是哑铃对你来说太重了；
反之，如果你做多于12-15次，甚至更多，那这对哑铃重量对你来说太轻了，该换重一点了。
💪🏼每个动作做一些些的角度改变，可以更全面的练到我们整个背部
💪🏼 下背部训练很重要，很多时候练臀，腰会觉得很酸，就是因为我们的下背部力量比较弱，核心少了一个支撑，所以整体的稳定度受影响。
💪🏼 做背部动作时，如果感觉到腰酸，就再收紧核心，不然就身体再向前倾多一点点，同时臀部也要用力收紧，下半身一定要稳住，上半身才能更好的发力。
💪🏼 把背部练好也有助于我们在做其他部位训练的时候的稳定性，当要收紧核心的时候，核心也多了一个支撑点。
核心也包括了我们脊柱两侧的背部肌群，所以赶紧把这组动作练起来吧！
👍🏻热身的重要性
前面4分钟我们做几个热身的动作，这样可以提升我们的心率和体温，让大脑兴奋起来，达到开始微微出汗，为接下来的哑铃训练做准备。
此外，这些热身动作可以很好的为接下来的正式训练中更容易的找到那些肌肉群，所以我们千万不要忽略热身哦
1. L to Side
2. Back Squeeze
3. Back Fly
4. Arm Circle Jog
Dumbbells Back Workout:
1）Row Back (Close)
窄距哑铃划船。身体向前倾，屁股往后坐，核心收紧，肩部往下沉，不要耸肩，尽量避免用到上斜方肌的肌力。
手肘越靠近身体越练到我们的下背部，所以这一个动作主要练到我们下背部。
双手把哑铃往肚子的方向拉去，下来的时候让背部往下的延伸，上去时夹紧背部并停留一秒。
膝盖千万不要向前顶，这样的腿部很容易酸。
2）Row Back (Wide)
宽距的哑铃划船，保持和窄距划船同样的姿势，但是这次我们把手肘往外展开一些，手肘越往外打开，越练到比较靠上的背部肌群。
3）Single Arm Row
单手的哑铃划船。单边划船的感受更好，你也可以选择比较重一点点的哑铃重量。
我们先坐左边，然后右手我们撑在一个支撑物，这里我用的是一张椅子。
肩膀记得要往下沉，把哑铃提上来的时候，手肘向后去找背，下放时去感受背部有被拉伸的感觉；然后上提时，去感受背部有被挤压的感觉，全程让我们的意念去感受我们正在运动的背部肌肉上。
手肘越靠近身体越练到我们的下背部，你可以以你自己不饱满的位置来调整我们手肘的方向和距离。
4）Back Hand Row
反手划船
反手握着哑铃，双手掌心向前，手背向自己。
这个动作可以练到我们的背部比较靠中间的位置，
同样的核心要收紧，肩部往下沉，身体稍微向前倾，屁股往后坐。
5） Upright Row
我们让手肘更多的向外打开的做划船，更多的练到我们的上背部靠近肩膀的地方，就是靠近三角肌后束的地方。
这个动作比宽距划船练得更高的位置，划上来的时候寻找肩部后束的发力感。
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Hi everyone, welcome back to my UA-cam channel, I'm SewLing.
Today, I'm going to use a pair of dumbbell (weight) to do back training with you.
You can prepare a chair first and use it as support when doing unilateral movements.
There are only 5 movements in this set of training. I made a guided workout video of about 20 minutes. Do each movement for 45 seconds and rest for 15 seconds.
🌹The road to fitness is created by these countless repeated exercises. As long as we develop the habit of regular exercising, Persistence, eat well, and rest well, we will definitely become better and better!
❤️ Choose the dumbbell weight that suit for you.
What is the right dumbbell weight?
you can do about 8-12 reps of movements.
If you only can do less than 8 reps, the dumbbells are too heavy for you;
Conversely, if you do more than 12-15 reps, or even more, the dumbbells are too light for you, and it's time for a heavier weight.
💪🏼Do some angle changes for each movement, which can more comprehensively practice our entire back
💪🏼 Lower back training is very important. Sometimes when workout for booty, waist will feel very sore. It is because the lower back strength is relatively weak and the core lacks a support, so the overall stability is affected.
💪🏼 When doing back exercises, if you feel back pain, you may tighten your core more, otherwise lean forward a little more, and at the same time tighten your booty. The lower body must be stable, and the upper body can exert better strength.
💪🏼 workout for the back will also help us stabilize other parts of the body. When we want to tighten the core, the core also has an additional support point.
The core also includes the back muscles on both sides of our spine.
So please practice this set of back workout!
👍🏻The importance of warming up
In the first 4 minutes, we do a few warm-up exercises, which can increase our heart rate and body temperature, excite the brain, and start to sweat slightly, preparing for the next dumbbell workout.
In addition, these warm-up exercises can be very good for finding those muscle groups easier for the next formal training, so we must not ignore the warm-up.
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