If the back strength is weak, it is very dangerous to gain weight and muscle, which will not only affect the control of equipment, but also increase the training risk. Many bodybuilders are accidentally injured in training, mostly because of the lack of basic strength, so they blindly carry out heavy training, and as a result, they can't control the equipment during training, leading to training accidents. I would like to remind all bodybuilders that if the basic strength is not strong enough,
Don't blindly do big weight training, especially for beginners who have just started fitness training. If they don't grasp the weight, they are easily pulled by the equipment. Beginners should strive to improve their basic strength in the first training stage, and the quality and safety of subsequent heavy muscle exercises can only be guaranteed after the basic strength comes up. If you don't even practice the basic skills well, think about using heavy muscle training, which is undoubtedly self-harm training.
So bodybuilders must strengthen the basic strength of these four parts in the initial stage. The basic strength of back, arms, chest and shoulders definitely affects the quality and safety of your fitness training, especially the back strength and arm strength. Only when the basic strength of these two parts is improved will your fitness be safer and more quality. Because the basic strength of these two parts is related to upper body training, if the basic strength of these two parts is not strong enough, it will affect the overall training effect, so bodybuilders should pay attention to the training of back and arm strength, and the strength of these two parts is the basis of your subsequent heavy muscle training.
Here is a set of perfect back basic strength training exercises, which can help you improve your back basic strength perfectly. Five movements. During training, each movement should be done in three groups, and each group should do 10- 12 times. Choose moderate weight training, and novices should not use heavy weight.
Action one, rowing on a stretcher, this action may not be the same as you think, but this action can stretch the whole back muscles perfectly, which is a very good back training action that beginners must master. This action is the basic action of rowing. After mastering this movement, it is easy to master the subsequent rowing variants.
Action 2, pull-ups, this action is the trump card of back training. Every time something can be metabolized, you must do it more in the early stage of back training, which can not only stretch the whole upper body, but also strengthen the basic movements of back muscle strength. Pull-ups can fully open back muscles.
Action 3, rowing with a T-shaped barbell, this action can thicken the back and outside very well, pay attention to the slight bending of legs, bend over and straighten the back, pull the T-shaped barbell from the back until it touches the chest, and slowly put it down (don't put it on the ground), with peak contraction 1 second. Remember to straighten your back when doing this action, bending your back will cause waist pressure.
Action four, pull down the equipment. This movement is a very basic back training movement, very simple. Just control your weight.
Action five, rowing with one arm rope, this action is a very good choice for friends who can't find dumbbell rowing to stimulate their back feeling. This action is easier to find the feeling of power than dumbbell rowing. When you master this movement, rowing with dumbbells is easy to master.