Therefore, strengthening back training is necessary for fitness. Today, I will arrange a set of very efficient and high-quality back training exercises for you to help you improve your back strength and shape your back perfectly.
The two most difficult parts in fitness training are the back and legs, which are very large muscle groups. The back is the largest muscle group in the upper body, and the legs are the largest muscle group in the lower body. As we all know, the bigger the muscle group, the more difficult it is to practice, which requires not only the weight of the equipment used by the trainer, but also the movement. Therefore, when training this large muscle group, the trainer should not only use heavy stimulation, but also ensure the correctness of the action. If the movement is incorrect,
Especially the pressure of some joint parts, if you don't pay attention to the correctness of the action during heavy load training, it is easy to increase the joint pressure, cause joint wear and tear, and increase unnecessary risks for training. Therefore, when training these large muscle groups, first of all, we should master the key points of action posture skillfully, combined with training actions.
This back training plan for everyone pays more attention to the quality of movements. When training, you should keep the whole movement, choose the right angle, and abuse your back with different ropes.
Choose the appropriate load and complete the action with the correct training method. The training method chosen this time is-the first group of each movement starts with a medium weight, then it is completed with a large weight (multiple groups), and the last group is completed with a higher number of light weights, but no matter what the weight, the whole movement should be maintained to stimulate the back muscles more thoroughly. Also, the training plan should be adjusted regularly according to your own situation. There are many training methods, such as incremental method, super group method, decreasing group and forced group. Only by making regular adjustments according to our own situation can we make better progress.
The following 7 back strengthening exercises, 5-6 groups for each movement, rest for 60-90 seconds between groups and rest for 90- 120 seconds between movements (recommended). In any case, the action must ensure the overall movement and more control of the action.
Pull-down action
Action 1, pull down with rope+straight pole, ultra-wide grip distance, choose a pole that can face the palm of your hand to complete the action, move all the way, pull down to a certain degree and return, keep control, the first group does 20- 15 times, and the second group goes to the first.
The sixth group did 10-8 times, and the last group did 25-20 times.
Action 2: Pull down with rope+straight rod. This action is a backhand grip and a wide grip, and it also needs to move all the way. After pulling down to a certain extent, it will return and maintain control. The first group did 20- 15 times, the second group did 10-8 times, and the last group did 25-20 times.
Action 3: Use rope+crank to pull down, select the crank (such as action demonstration), and the grip distance is wide (slightly wider than the shoulder). After pulling down to a certain extent, return and maintain control. The first group did 20- 15 times, the second group did 10-8 times, and the last group did 25-8 times.
Rowing action (different displacement angle compared with the above action)
Action 4: Row a boat with rope+triangular handle, and lift the weight to a certain extent before returning. Pull up all the time, keep control, and contract your back more. The first group did 20- 15 times, the second group did 10-8 times, and the last group did 25-20 times.
Action 5, rowing with straight rope, this action should hold the straight rod wide, try to keep the whole action, and better stimulate and contract the back muscles. The first group does 20- 15 times, the second group does 10-8 times, and the last group does 25-20 times.
Action 6: paddling with fixed equipment, moving all the way, pulling to a certain extent and then returning, maintaining a certain speed and more control, deliberately stopping when pulling to the peak to better tighten the back muscles. The first group did 20- 15 times, the second group did 10-8 times, and the last group did 25-20 times.
Action 7, rowing with fixed equipment, the same as action 6, only starting from one side, strengthening the muscles of one side of the back more intensively, pulling to a certain extent, returning, maintaining a certain speed, controlling more, deliberately suspending tightening the muscles of the back when pulling to the peak, and completing the same times and times as action 6.