The back is the part where every bodybuilder should strengthen his training. Strong back muscle strength is the main strength foundation of the upper body. Strong back strength can make bodybuilders quickly adapt to all kinds of high-intensity training and avoid sports injuries. 80% of injuries in exercise and fitness are caused by sprains and strains caused by weak back muscle strength, which shows how important back strength is to bodybuilders.

Strong back strength can not only protect bodybuilders from injury during training, but also be an important factor to protect the back spine in daily life. If the muscle strength of the back is weak, all kinds of bad posture will bring serious damage to the back spine, leading to the pain of bending and deformation of the spine. To avoid these situations, we must strengthen the training of back muscles.

Today, Bian Xiao recommended a set of very effective back muscle exercises for everyone, so that every bodybuilder can exercise back muscle strength very effectively. In fitness, the back is one of the hardest parts to train. Without a set of very comprehensive training movements, it is difficult to train all the muscle groups in the back, and it is also difficult to make the back muscles shape and strong.

The seven training moves recommended today can not only effectively strengthen the back muscles, but also play a role in shaping the back muscles, making the muscles more stylish and beautiful.

Do 3-4 groups for each action below, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between actions (recommended).

Warm-up exercise (very important), using barbell bars to complete the hard pull, doing 3-4 groups, each group doing 15-20 times,

Action 1, use barbells to do hard pulling, and the weight used will gradually increase, and each group will do 12-8 times.

Action 2: Sit with rope+straight rod pull-down (wide grip distance), and the weight used will gradually increase, and each group will do 12-8 times.

Action 3: Use rope+straight pole to pull down (backhand grip) in sitting position, and the weight used will gradually increase, and each group will do 15- 10 times.

Action 4: Rowing with ropes and straight rods standing from the low position, the weight used is gradually increased, and each group does 15- 10 times.

Action 5: Sit on the fitness chair and row with a rope and a handle from one side. The weight used increases gradually, and each group does 15- 10 times.

Action 6, sit on the ground and pull down from a height with a rope +V rope. The weight used increases gradually, and each group does 12- 10 times.

Action 7, stick your body to the ground and practice your back with a small barbell. The weight used is constant, and each group does 12- 10 times.