There may even be serious training injuries, which shows how important the strength of the back is to the bodybuilders.
Back strength can be said to be the key for bodybuilders to carry out in-depth quality training, so bodybuilders must not be careless about back training. Strengthening back strength training is also the basis for protecting safe fitness, because only when back strength is improved, all kinds of training accidents will be greatly reduced, because as long as the back strength is sufficient, the body will have enough strength to protect itself and save itself in case of accidents, which is also the main reason why all athletes attach great importance to leg and back strength training, because the strength of the two parts here is the key strength of whole body exercise.
The strength of your back and legs plays a vital role in high-speed sports and is the basis of all sports. As long as your legs and back are strong enough, you will look very majestic and powerful at any time.
Today, Bian Xiao has arranged a set of perfect back muscle strength training for you, which can help you improve the basic strength of your back and improve the overall quality of fitness training. If you are a new fitness person, you can refer to the form of each movement. This is an absolute control flow that controls the weight of each use. Quality is greater than weight, so you should pay more attention to the quality of action and feel the strength of your back.
Every contraction, if you can't control the weight used, then reduce the weight and control it all the time. For example, rowing with a barbell, whether it is pulled up or put down, should be controlled as slowly as possible, and try to stop shrinking at the peak of 1-2 seconds, which is the most perfect. If you are new to fitness, these are very helpful to you.
The following six back muscle strengthening exercises are performed 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).
Action 1, rowing with barbells, the weight used is gradually increased, and each group does 12-8 times. Both the pulling process and the pulling process should be controlled as slowly and constantly as possible, and the contraction should stop at the peak 1-2 seconds as much as possible.
Action 2: Pull down (high position) with fixed instruments, and the weight used will gradually increase, and each group will do 12-8 times. Both the pull-down process and the put-back process should be controlled as slowly as possible, and the contraction should stop at the peak 1-2 seconds as much as possible.
Action 3: Press down with rope+triangular handle, and the weight used will gradually increase, and each group will do 12-8 times. Whether it is the pull-down process or the put-back process, it is necessary to keep slow/constant control as much as possible, and try to stop shrinking 1-2 seconds at the peak.
Action 4, the body relies on the fitness chair to draw from one side with dumbbells, and the weight used gradually increases. Do 12-8 times for each group (each side). Whether it is the pull-up process or the drop-down process, we should keep slow/constant control as much as possible, and try to stop at the peak and shrink 1-2 seconds.
Figure 8 includes two movements-half pull+shrug.
Action 5+ Action 6 constitutes a super group-Complete Action 5 (Figure 8, the first half), do a half-way hard pull with a barbell (maximum impact on the back) 12- 10 times and then finish it directly without rest-Action 6 (Figure 8, the second half), shrug with a barbell (for trapezius)12.