Of course, back training requires very high movements. Unlike other parts of training, you just need to make the movements standard and master the weight. Back training not only needs to master posture, weight, amplitude, angle and so on. And the trainer must be absolutely familiar with the movement and change the angle of the movement in order to better stimulate the target muscle group.
So this is also the main reason why everyone finds it difficult to practice back. Of course, the most important thing is to build on strength. In order to achieve the effect of intermediate and advanced back training, you must need the support of basic strength. So how to improve the basic strength of the back? You still have to practice. Many people think it's like an infinite loop. You can't practice your back if you don't have enough basic skills, but you have to practice your back if you want to improve your basic skills? It looks like an infinite loop, but it is not at all. At this time, we will enter our main content.
Today, this group of exercises is mainly to solve the problem of how to improve the basic strength of the back, which is also the basis of the back training you just started. If you don't practice these basics well, then you will find it too difficult to practice them later. In fact, in the early stage of back training, every bodybuilder will experience such a problem. If the basic strength of the back is insufficient, many movements can't be done or are not standard, and the posture is wrong. In fact, at this time, you can use some fixed equipment for simple training and strengthen basic strength training, such as self-weight pull-ups, fixed equipment paddling, pull-down and other relatively safe training methods, so that the benefits of training can not only improve the basic strength of the back, but also quickly master the training points of training. Then the subsequent training becomes simple.
This back training movement is a relatively simple movement, which can better help the trainer to better grasp the key points of back training. This kind of training is free weight training, there is no requirement for weight, as long as everyone can do the movements in standard posture correctly. For weight, you can choose a small weight training when you start practicing your back. It is easier to do standard movements with small weight, but it is difficult to do standard movements when the basic strength of medium and large weight is insufficient. Therefore, everyone's main purpose is to make the movements standard, and do 3-4 groups for each movement, with a rest of 60-90 seconds between movements.
In this training, we arranged three warm-up exercises. You must fully warm up when training your back. This habit must be maintained. Warm-up can make training safer and avoid training accidents. When training the back, we should warm up the shoulders. Why warm your shoulders instead of your back? In fact, this is mainly because the shoulder is under great pressure when practicing the back, and the shoulder itself is a fragile part. If we don't warm up our shoulders when training our backs, it is easy to increase the wear and tear of our shoulders in formal training, which will affect the training effect. In the three warm-up exercises, the first one is done in two groups with long wooden poles, 20 times in each group, and the second and third action songs are 1 group, 20 times in each group.
Action 1, pull-ups, this action is perfect for practicing back, most suitable for beginners to strengthen the basic strength of back, and the action is very simple. If your basic strength is not enough to pull up during training, you can use your strength to complete this action by taking off. This exercise is not only for practicing the back, but also for practicing almost all parts of the upper body. Do 3 groups during training, and each group will do 10 times.
Action two, the rope is pulled down. This action is very safe and simple. It is a perfect basic back training movement, which is easier than pull-ups and reverse directions. As long as you control your weight during training, this movement is easy to standardize. It is very important for everyone to learn how to use back strength in training movements. Back training is mainly about the Force. As long as the back strength is mastered and the basic strength is possessed, the follow-up training will become simple. Do 3 groups during training, each group does 12 times. Pay attention to the wide grip, because the wide grip is more suitable for beginners, while the relatively narrow grip is still difficult for beginners, and the wide grip is more suitable for beginners to find a sense of strength.
Action 3, dumbbell rowing unilaterally, rowing is the most basic back training action. If you want to practice your back well, you must learn to stroke. There are more and more changes in paddling in the follow-up exercises. You can use this one-arm paddling action to familiarize yourself with the action and find the feeling of paddling. Do 3 groups during training, and do 12 times on each side as a group. In training, everyone should pay attention to the range of movements. In order to fully stimulate the back, this action must pull the dumbbell to a certain height and start to descend and return.
Action 4, barbell rowing, this action is very important. In back training, this action is more important than all back training actions. Everyone must master this action as soon as possible. Of course, this movement is also very difficult, and it is very important for the posture, weight and strength of the body. Many people can't find a sense of strength when doing this action. If you want to find strength in this action, you must do it correctly. If the posture is wrong, you will not only have a strong sense of quantity. During training, do 3 groups, and each group will do 12- 10 or 12-8 times.
Action 5, the barbell stands with its back straight. This action aims to strengthen the strength of the lower back. Select the appropriate weight for this action. Heavy weight will make you uncomfortable (especially the load weight that you can't control). When you stand up, feel the strength of your back. Pay attention to the form of action. The weight used is gradually increasing. Do 12- 10 times or 12 in each group.