Back training movements Good practice is of great significance to bodybuilders. If the back and face are good, the upper limbs are not really strong. The stronger the back muscles, the stronger the bodybuilder will be. Training the back muscles well will also help the health of the spine. If you train the back muscles well, the problem of hunchback and spine will be relatively reduced.
If the back muscles are not trained in place, the whole body will look uncoordinated. Therefore, during fitness training, strengthening the back muscles is a must. During the training process, it is usually difficult for us to control the force points. , and knowing more about the corresponding continuous techniques can have a better training effect on the back muscles.
A very comprehensive and complete set of back training movements has been compiled, which can help everyone safely carry out back muscle-building training. It can fully stimulate the back from all aspects and use the weight that suits you during training. Slowly Quickly control the weight during the movement to better exert force on the back muscles, and try to keep every movement as standard as possible.
For the following 9 back training movements, do 3-4 groups of each movement, rest for 60-90 seconds between groups, and rest for 90-120 seconds between movements
Action 1, use rope + triangle handle Pull down, gradually increase the weight, do 12-8 times in each group.
Action 2, use the rope + triangle handle to row (tilt the body forward), gradually increase the weight, do each group 12 - 8 times
Action 3, use the rope + triangle handle to row (the body does not tilt, normal), only do this for one set, do 8 times
Action 4 + Action 5 Form a super set - Complete Action 4 (Picture 4) Use the rope + V rope to do straight arm pull-downs for 12 - 10 times and then complete it directly without resting - Action 5 Use the rope + V rope to do the pull-down (targeting the rear deltoid + oblique muscles) Square muscles) 12-10 times as 1 set
Action 6, use fixed equipment to do rowing, gradually increase the weight, do 12-8 times in each group
Action 7, use fixed equipment to do it Rowing (high position), gradually increase the weight, do 12-8 times in each group
Action 8 + Action 9 form a super group - Complete Action 8 (front part) with your head leaning on an inclined fitness chair ( To better stabilize the body) do rowing with dumbbells for 12-10 times and then complete it without resting - Action 9 (second half) with your body leaning on a tilted fitness chair. Do rowing with dumbbells for 12-10 times as one group.
Do a good job in back muscle training. You should relax accordingly before training, so that the back muscles will stretch further during the training process and the exercise effect will be better. The back is the largest muscle group of the upper body. Good back muscles should start from movement postures and combination strategies, so that the back muscles can grow better.
The above training action groups can effectively shape the back muscles. Once practiced, it will greatly promote the growth of the back muscles. During the practice, you should feel more about the force exerted by the back. Only by practicing this way can you achieve better results.