Strengthening the back strength can not only protect the spine, but also improve the quality of fitness training. Without strong back strength support, bodybuilders can easily cause training accidents during training. When the back strength is strong, the bodybuilder can stably control the weight of each training action and equipment during training, thus reducing the occurrence of training accidents.
Today, I will arrange a set of back muscle strength training exercises for you, which can help bodybuilders improve the basic strength of their backs as a whole. To carry out long-term scientific fitness training, we must first strengthen our back strength. If your back strength is not enough, it is almost impossible for you to build that perfect and magnificent muscle mass. Therefore, if you want to build a really strong body, you must strengthen your back training.
This back training plan is to start with a very light weight in each movement, and then gradually increase the weight you use, from a small weight to a particularly heavy weight. When your back muscles are controlled to a certain extent during training, if you want to make your back more perfect or better break through yourself during training, you need to gradually increase the weight you use. In every training, you should treat the completion of every movement more strictly and seriously, try new weights and control them as much as possible, because this method of gradually increasing weight is generally a big weight that can be controlled by the first few groups.
In some groups or 1 groups, you can try the extra weight of 1-2 to complete this action. Even if you borrow money or the action is not so standard, it will not affect the whole training. There are many training methods, such as incremental method, super group method, decreasing group and forced group. And you will make better progress if you adjust regularly according to your own situation.
The following five back strengthening exercises should be done in 4 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended). In any case, most movements must ensure full movement and more control.
Action 1, do a half-way hard pull on the squat rack with a barbell, put the barbell bar on the guard bar, and do a half-way action, which is more to stimulate your back to the maximum extent. This action starts with a light weight, each group increases its weight once, and finally increases it to a particularly large weight to make a group. The weight used gradually increases, and each group does it 20-6 times (20 times/15 times, 12 times, 8 times, 6 times).
Action 2: Rowing with barbells and holding barbell bars forehand, each group also needs to increase its weight once, from extremely light to extremely heavy, and the weight used is gradually increased, and each group does it 20-6 times (20 times/15 times, 12 times, 8 times, 6 times).
Action 3, rowing with rope and triangular handle, this action also means that each group should increase the weight used once, and the last group should reduce the weight once. The weight used gradually increases and then decreases, and each group does 20-6 times (20 times/15 times, 12 times, 8-6 times, and the last group does 12- 10 times, with a certain weight reduction).
Action 4: Use rope+straight pole to do pull-down, ultra-wide grip, palms facing each other. From small weight to large weight, the weight used will gradually increase, and each group will do it 20-6 times (20 times/15 times, 12 times, 8 times, 6 times).
Action 5: Pull down with rope+straight rod. This action is a narrow backhand grip, and the weight used in each group is increased once, and the weight used is gradually increased, and each group does it 20-6 times (20 times/15 times, 12 times, 8 times, 6 times).