As we all know, the strength of the back is the main strength area of the whole upper body, and the activities of the upper body need strong back strength as the foundation. Back strength plays an extremely important role in fitness training. If bodybuilders don't pay attention to the training of back strength in the early stage of fitness, then with the deepening of fitness training, the lack of back strength will appear. During training, the bodybuilder will obviously feel powerless when lifting the training weight normally, and obviously feel that the body can't control the weight lifted during normal training. In fact, these situations are mainly.
Therefore, in the initial stage of fitness, bodybuilders should never neglect back training. Don't think that the chest muscles and abdominal muscles will look good, so you specialize in the chest muscles and abdominal muscles and ignore the training of other parts. Fitness training must be carried out systematically to make the muscles and strength of the whole body grow in balance, so that you can achieve good fitness and bodybuilding effects. Don't misunderstand this sentence? Beginners practice chest, masters practice back and great gods practice legs? The meaning of this sentence is not that only masters can practice their backs, nor that only great gods can practice their legs. As a bodybuilder, whether you are a newcomer or a great athlete, you should carry out systematic training, so the so-called fitness newcomer should cultivate his own systematic sexual training habits from the beginning and conduct comprehensive training from the beginning.
This group of back training exercises is very intense today. If you are a novice, you can lose weight according to your own ability, but as a bodybuilder, you must master all nine movements skillfully. This is the key action to exercise the back muscles. Back strength affects your overall fitness quality and effect. You must strengthen your back training. Your back is stronger, and the effect of training other parts will be greatly improved. This time, arrange the pull-ups in the first action and complete them with weight. After that, most of the movements were rowing, which was very diverse. This scheme can be used as a reference for different types of rowing. This time, some super groups were added to the plan-consisting of two movements, using barbells, fixed instruments and ropes to complete the training plan.
Do 3-4 groups for each of the following 9 back training movements, with a rest of 60-90 seconds between groups and a rest of 90-120 seconds between movements (recommended). You can also set your own rest time.
Warm-up exercise, warm-up exercise must be completed. Pull-ups should be done in 3-4 groups with constant weight, and each group should do 15- 12 times.
Action 1 Use weight+barbell/dumbbell (load) to complete pull-ups, and the weight used will gradually increase, and each group will do 12-8 times.
Figure 3- contains two actions
Exercise 2 (Figure 3, the first half) rowing with barbells (routine posture), the weight used gradually increases, and each group does 12- 10 times.
Action 3 (Figure 3, the second half) Rowing with a barbell. This operation is different from operation 2. At this time, a barbell with a heavy weight has to be done by all means. After the upper body descends to be parallel to the ground, the barbell is lifted and the weight used is gradually increased. Do it for 65,438+00-8 times in each group, and the weight of the last group will be reduced to completion.
Figure 3
Action 4 Rowing with a straight rope in a sitting position, the weight used is gradually increased, and each group does 12-8 times.
Action 5: Stand, bend over and paddle with a T-bar. The weight used is gradually increased, and each group does 12-8 times.
Action 6 Press down (from a high position) with a fixed instrument in sitting position, and the weight used will gradually increase, and each group will do 12-8 times.
Figure 7- contains two actions, which form a super group, with no rest between groups.
Action 7+ Action 8 constitutes a super group-after completing Action 7 (Figure 7, the first half), do rope+triangle handle pull-down in sitting position 12- 10 times, and then do it directly without rest-Action 8 (Figure 7, the second half) stands and bends down with rope +V-shaped rope/kloc-0.
Movie 7
Action 9: Stand, do hard pulling with barbells, and the weight used will gradually increase, and each group will do 12-8 times.