Because the back muscles are big, we should start training from many aspects. Back training is not only for bodybuilders with a certain training foundation. On the contrary, the more beginners, the more attention should be paid to back training, because the basic strength of the back is too important for us. The back strength directly affects the overall training quality of bodybuilders, because the back strength is the basic strength of the upper body.
I don't need to elaborate on this. Everyone knows what basic strength means to a bodybuilder. But if you don't have enough basic strength, you can't carry out fitness training safely, because all actions in fitness training need basic strength, especially when you carry out heavy load training, the lack of basic strength is more likely to lead to training accidents.
Therefore, bodybuilders should pay attention to back strength training at the initial stage of training. Only when the basic strength is improved and the weight used in the training process is getting heavier and heavier, can you have enough strength to control these increasing strengths. Therefore, even beginners should carry out basic back training in advance. Strengthening back training is of great benefit to the body and can better prevent spinal deformation. We all know that as we get older.
People's spine will bend slowly, forming a hunchback state. The main reason why the spine will bend is that with the increase of age, the strength of muscles is lost, and the spine gradually loses the protection of muscles, so it will bend slowly. If we strengthen the back strength training, then we will prevent this from happening.
Today, I will arrange a perfect back strengthening training plan for you. This kind of training is very intense, and all of them adopt super group training method, but it is very suitable for the trainers in the early stage of fitness to strengthen the foundation of back strength. Of course, if you are a novice, you can reduce some weight and strength.
The following ***4 back training super groups are combined to do a ***8 movements. Each movement is divided into 3-4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1+ action 2 are combined into a super group training. Do the action with rope first 1 rowing 12 times without rest. Then rest for 60 seconds and do the next set of training in the same way. The overall strength of these two movements is not particularly great. And the action is very simple, which is very suitable for junior trainers to strengthen their backs. If you want to practice your back well, you must first practice your pull-ups. This action is not only to strengthen your back, but also to strengthen the strength of the whole upper body.
Action 3+ Action 4 are combined into a super group training. Now, action 3 rowing with a rope and one arm, doing 12 times on each side without rest. Action 4 is a set of relatively narrow pull-up distances of 12 times. After resting for 60 seconds, do the next group with the same training method, one for * * *, and do the fourth group. It should be noted that the pull-up method of action 4 is completely different from the last pull-up, mainly because this action is much stronger than the last one. The reason why this group of back training moves should add two pull-ups is mainly for back friends who have just started training. Because pull-ups are too heavy to strengthen the basic strength of the back, it is necessary to use pull-ups to strengthen the basic strength in the early stage of back training.
Action 5+ Action 6 are combined into a super group during training. Now move 5: Tilt the dumbbell to paddle 12 times, and then do it directly without rest. Action 6 Tilt the rope platoon 12 times, then rest for 60 seconds, and then do the next group in the same training way. Rowing is the basic movement of back training. By changing the stroke posture, it can be effectively strengthened to different parts of the back, and the stroke action is the back.
Action 7+ Action 8 are combined into a super group training. First do 7EZ bar supine arm bend 12 times, then do 8Pressure arm bend 12 times without rest, then rest for 60 seconds, and then do the next set of training in the same way. To be a super group during training, we must control the speed of action and pay attention to the advanced and amplitude of action.