Moreover, strengthening the basic strength of the back is an important promotion for bodybuilders to enhance the basic control of the whole body. The improvement of control ability is to improve the bodybuilder's control ability of heavy equipment in training. The stable control of equipment is very important for bodybuilders. Stabilizing equipment is the first step of safe fitness. If the bodybuilder does not carry out back strength training, with the deepening of training, the requirement for weight will be higher and higher, then the situation of insufficient back strength will be lengthened, not only can the equipment be controlled safely and stably.
It will also increase the pressure on joints, so bodybuilders must train scientifically and comprehensively, not just a certain part, but comprehensively.
Today, I will arrange a set of perfect back stability training exercises for you, which can help you improve the overall strength of your back very effectively. For bodybuilders, learning to control their backs will make more progress. In order to train your back, controlling the weight you use and moving all the way is the key to practicing your back (this is even more important if you are a novice). This back training program is a very special method of back abuse. It must be controlled during training, and it is necessary to move all the way to complete the movements. Some movements also need a warm-up group. The warm-up group is not completed before the whole back training, but before doing some movements. Keeping control of every movement, whether it is pull-ups or put back, is very important, and bodybuilders must pay attention to it.
The following six back control training movements should be done in 3 groups, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements (recommended).
Action 1, sit on the rope+straight pole to pull down, and hold the pole backhand. The grip distance is wider than the shoulder. First, do a group of warm-ups, and do 10-8 times (with medium weight), and then do two formal groups. The first group does 10-8 times (with heavy weight), and the first group does not need reinforcement.
Action 2, press the bent arm down with a fixed instrument. This is also a backhand grip. First do a group of warm-ups, do 10-8 times (medium weight), and then do two formal groups. The first group did 10-8 times (heavy weight). The first group does not have to be exhausted or exhausted, but it must be controlled. The second group continued to carry the load.
Action 3, rowing with barbell, holding the pole forehand, the first group does 10-8 times (heavy weight), and then the second group does 10-8 times (heavy weight). It is not necessary to be exhausted, so it must be controlled. The third group continued to do more weight, but did 10 times.
Action 4: Row the boat with rope and straight pole, and hold the pole with wide forehand. The first group does 10-8 times (load), and then the second group does 10-8 times (load). The second group, not necessarily exhausted or exhausted, but must be controlled. The third group, continue to carry the burden.
Action 5, do the reverse flight with dumbbells, first do a group of warm-ups, do 10-8 times (medium weight completion), then do two formal groups, the first group does 12- 10 times (heavy weight completion), the first group does not need to be exhausted, so it must be controlled, and the second group continues to do heavy weight.
Action 6: Use a barbell to pull hard and hold the bar in the forehand. First do a group of warm-ups for 6-8 times (medium weight), and then do two formal groups. The first group did 10-8 times (with great weight). The first group doesn't have to be exhausted, nor does it have to be exhausted, so it must be controlled. The second group continued to do more weight, but did it 8 times+to exhaustion.