Back and arm strength is the part that every bodybuilder must strengthen training, and it is also the most important part of the whole fitness. If the strength of your arms and back is not effectively improved, your whole fitness process will not have a good effect, because in fitness training, especially upper body training, all movements need the basic strength of your arms and back as support. If these basic strengths are insufficient, it will seriously affect the whole fitness effect and even increase the training risk.

Therefore, in the early stage of training, bodybuilders must carry out some special strength strengthening training on their arms and back. After improving their arm and back strength, training will become easier and the effect will be greatly improved. Many bodybuilders don't pay attention to the training of arm strength at all in the early stage, so they train directly with brute force and heavy equipment, and as a result, they strain themselves a few times.

Here Bian Xiao reminds beginners to avoid high-risk training actions, such as barbell weight bench press and dumbbell weight bench press, in the case of insufficient arm strength in the early stage. These movements can easily exhaust their arms during training. When their arm strength is exhausted, it is difficult for novices to control the equipment, and the final result is a training accident, so novices must pay attention to this and strengthen the training of arm strength.

Arranging the back+triceps brachii to be completed in one training day can better help everyone to coordinate training. After training 1-2 back movements, complete 1-2 head and arm movements, and combine all training movements alternately, so that the back movements form a super group, and the head and arm movements also form a super group. All the movements can be completed with a controllable weight, which can achieve deeper muscle stimulation.

The following 8 back+arm triceps training movements, each movement is done in 4 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).

Train back movements-1, row with ropes and triangular handles in sitting position, slowly control the weight and gradually increase the weight used, and do 12-8 times in each group.

Train the action of triceps brachii-action 2, press down with rope +V rope when standing, don't shake your body, and slowly control your weight. The weight used is gradually increased, and each group does 12-8 times.

After training, the actions of action 3+ action 4 constitute the super group. After completing Action 3, complete 12- 10 pull-ups (wide grip distance) Action 4 without rest, and complete 12- 10 pull-ups (palm relative grip distance) with pull-ups.

Training triceps brachii-Action 5+ Action 6 constitutes a super group. After completing Action 5, do back flexion and extension with dumbbells 12- 10 times, and do it directly without rest-Action 6, do back flexion and extension with rope +V rope 12- 10 times, which is a group/kloc.

Train the back/deltoid posterior bundle. Action 7, stand, do post-stretching with rope +V rope, and slowly control the weight. The weight used increases gradually, and each group does 12- 10 times.

Practice triceps brachii. Action 8, stand, bend over, do post-flexion and extension with barbell, and slowly control the weight. The weight used increases gradually, and each group does 12- 10 times.