Muscle powder, etc. In fact, these are all wrong and absurd statements. In fact, for every bodybuilder, fitness is a comprehensive training. There is no need to practice one part first and then the other. This kind of training will not effectively improve the training effect, but also reduce the overall training effect. Therefore, fitness training should be comprehensive from the beginning, not only a certain part, but also comprehensive training.
There is also a method of back training with heavy weight training, which is completely wrong. Of course, heavy weight training is more effective in the later stage of back training, but please note that this later stage represents a trainer with strong training foundation and overall strength, but for beginners, what they should do in the early stage is to improve the overall comprehensive basic strength first. To improve the overall strength of the whole, we must first learn to control our weight. Safely control the training movements you use and master the main points of each training movement skillfully, so that your basic strength will be significantly improved through cyclic and gradual training. In fitness training, 90% of training injuries are caused by blind pursuit of weight. Fitness is a long process, not the pursuit of speed, not the pursuit of weight, which bodybuilders must remember.
There are still many bodybuilders who always mistakenly think that they must eat protein powder and muscle-building powder, and even some bodybuilders want to eat hormones. I would like to solemnly remind you that 99% of trainers don't need these things, because your training volume is far from meeting the requirements of eating these things, and because you are not a professional bodybuilder, so don't blindly follow the trend and listen to advertisements, thinking that eating these things will be good for muscle gain, and you can't use these high-nutrient things for training.
The harm to health caused by excessive use is unimaginable, so don't blindly use these super-high nutrients, hormones, steroids and so on. In fact, a little adjustment of your daily diet can support your training without additional supplements. The purpose of fitness is to strengthen the body, not self-harm training. All the practices of stimulating muscle growth with hormones can be called self-harm behavior.
Here is a set of movements about perfect back training, which can help to train the basic strength of the back and improve the control ability of the equipment. This back training plan pays more attention to the quality of each movement, and the choice of movements is very diverse and multi-action. It is also because the training and strengthening of the back has a very significant impact on the subsequent overall fitness, so bodybuilders must pay attention to the training of the back, so it is very necessary to choose to master more training movements.
I have always stressed the importance of controlling the weight used, especially if you are a novice in fitness. When you choose a weight to practice your back, you should know whether you can control it. Don't lose most of the action quality with uncontrollable weight for the sake of so-called face. Quality is the key, weight can be added slowly, and strength is accumulated through long-term training.
Do 5 groups for each movement (you can choose to do 2-3 groups because there are many movements, depending on your own situation), with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1: Use rope+triangular handle to do pull-down, slow control and move all the way. The weight used is gradually increased, and each group does 12-8 times, and each group or two groups increase the weight once.
Action 2: Use rope+straight pole to do pull-down, ultra-wide grip. This action is like this-pull down once from one side and then from both sides together, and slowly control it. The weight used will gradually increase, and each group will do 12-8 times, and each group or two groups will increase their weight once.
Action 3, dumbbell rowing, starting from one side, the weight used gradually increases, and each group (each side) does 12-8 times, and each group or two groups increases the weight once.
Action 4: Pull down with rope+straight rod. In this action, the body lies on the back of the fitness chair, giving people a different feeling in another way. The weight used is gradually increased, and each group does 12-8 times, and each group or two groups increase the weight once.
Action 5: Rowing with Smith machine, starting from one side, the weight used will gradually increase, and each group (each side) will do 12-8 times, and each group or two groups will increase their weight once.
Action 6: Pull down with rope+triangular handle. Note that this action is not sitting, but landing on one knee, and the weight used is gradually increasing. Do 12-8 times in each group, and increase the weight once in each group or two groups.
Action 7, row with rope+straight pole, use that short straight pole, the rope is at the lowest position, and the weight used will gradually increase. Each group will do 12-8 times, and each group or two groups will increase their weight once.