Back training has always been a difficult problem for every bodybuilder in training. The back is the strength foundation of the upper body. If you want to advance to training in fitness training, you must strengthen the strength training of your back, which is difficult to train in training. The weight of the equipment is very heavy, and the requirements for posture are also very high. If the posture is wrong, it is difficult to achieve effective stimulation. Therefore, back training has always been a training problem for every bodybuilder. Today, I will arrange a set of training movements about back strengthening for you, which can help you strengthen your back deeply and effectively and enhance your basic strength. These movements are very simple and very suitable for strengthening the initial training of back muscles.

If you don't strengthen back training after training for a period of time, it will definitely affect the follow-up training, because the basic strength can't keep up, so the follow-up training of chest muscles and shoulders will have a certain impact. Therefore, after a period of initial training, we must attach importance to our own back training and strengthen the basic strength of our backs. Only in this way, your strength will be enough to support more and more training, training will be safer and training quality will be better.

This back training plan selects the appropriate weight to better control, pays attention to the quality of movements, and gradually increases the weight used (as medium or large as possible) to get sufficient stimulation and pressure on the back. Part of the action is done from one side, focusing all attention and muscle contraction on the side being practiced.

Let this side be fully stimulated. Do 4 groups for each movement, and give yourself enough rest time between movements and groups to ensure muscle recovery. The rest time between each group and each movement shall be no less than 1 minute and no more than 2 minutes.

The first is the warm-up action (if necessary, you can also choose your own warm-up method). Warm-up exercise (Figure 2) Use a lighter weight barbell to pull hard, and do 2-3 groups, each group will do 15-20 times to fully warm up.

Action 1, pull hard with a barbell. This action is to gradually increase the weight used, from medium weight/above to large weight. Increase the weight of each group once, and do 10-6 times in each group. The last big weight should be pulled up by yourself, and the action form can be maintained at the same time. You can refer to the action.

Action 2: rowing with fixed instruments in sitting position. This action should be done from one side and one from both sides. Move as slowly as possible and maintain control, and always shrink your back. According to the handle of the fixed instrument, you can choose to hold the handle with his backhand, and the weight used will gradually increase. You can increase the weight of each group or two groups once, and each group (each side) can do 12-8 times.

Action 3: Sit with a rope+triangular handle. Pull up the handle when doing the action, and return after moving to a certain extent. Try to keep the whole process of contractions. When doing the action, the body leans forward to a certain extent, and the weight used gradually increases. You can increase the weight of each group or two groups once, and each group can do 12-8 times.

Exercise and sitting posture abuse the back with fixed instruments. This action is also strengthened from one side, and each side should be completed. Note that the angle of sitting posture is to sit sideways on the instrument to complete the action, control the weight used, and move all the way. The weight used is gradually increased. Each group or two groups can increase the weight used once, and each group (each side) can do 12-8 times.