Therefore, everyone must pay attention to the training of the back when exercising and arrange the training plan of the back reasonably. Don't think it's good to put a few sets of training moves at will. If the exercise load and training amount are not enough, it is difficult to get good training effect on the back.
Of course, in the process of back exercise, in order to improve the feeling of exercise, we also need to learn different training skills, not always using the same training method. This will make the body adapt for a long time, the effect of training will stagnate, and the freshness of exercise will be reduced.
So what training moves should be used in the back exercise plan? Here are five groups of classic back training exercises to make your back thicker and firmer, and create a strong and fashionable back muscle group.
Remind everyone that warm-up training must be done before starting exercise. First, do warm-up exercises to relax muscles, and then do corresponding back muscle stretching, so that the back muscles can be stretched accordingly, reducing the occurrence of sports risks such as muscle strain during training.
The first group of actions
The first training action to do is pull-ups. You'd better put this training action at the beginning, because you are still full of physical strength at this time, and you can complete the pull-ups more efficiently.
Some trainers may not like doing this action, for fear that they can't pull it. Then you can use elastic belt and other auxiliary measures to complete the training slowly. Don't stop doing it just because you don't pull too much. If you persist, you will be promoted.
The second group of actions
This training action needs a barbell. When exercising, let yourself grasp the barbell with both hands, then lean forward, keep your back straight, keep your back tense, and pull the barbell up hard to improve your attention during exercise. Don't be distracted.
The third group of actions
In this action, we have to bend over and squat on the stool, then hold the dumbbell with one hand and support it with the other hand, and then pull it up repeatedly. When pull-ups, let the latissimus dorsi on one side of the back have a sense of contraction, and the speed can be slower during exercise to improve the stimulation of training.
The fourth group action
In this action, we need to sit on the ground, then hold the handle of the instrument with both hands and pull it down repeatedly. We should try to pull it to your chest, feel the full contraction of your back, and then resume the action.
Group 5 action
The last set of movements requires the use of fixed equipment to complete rowing training. We need to pay attention to keeping our backs straight during exercise. Some people like to bow their backs during training, which is very easy to hurt their backs, so we must keep our correct posture to complete the exercise.