Back muscle training is the most difficult part of muscle training to find the strength point. It is difficult to grasp the corresponding movement essentials when we practice, so the process of training can easily lead to the training of other parts.The problem of back training feeling.
The back muscles are contracted enough during the exercise process, and the training is considered to be in place. Only by ensuring the completion of the back training can the back contour be better practiced.
Regarding back training for novices, we must pay attention to the following points. First, strengthen the strength of the biceps of the arm, because the biceps, the main part of the back, account for a large part of the strength of the biceps. , Can help you better control the equipment, make the movements more stable and standard, so as to achieve the effect of improving the overall quality of training.
Secondly, focus on strengthening the core Strength training, such as training the best back movement, pull-ups, requires strong core strength support. Of course, you also need core strength to participate in other back movements. Core strength can be said that it will participate in any movement of your body. , Such as you areWhen doing barbell rowing, core strength is actually involved. This movement does not seem to have anything to do with core strength, but core strength helps you stably control your entire body when you do this movement, so that your body will be more stable when you do this movement. Stabilization prevents the body from shaking in the second half of training due to strength consumption.
This training has a total of 7 movements. During the training, each movement is done in 3 groups. After each group, there is a 60-second rest between groups and a 120-second rest between the movements.
Action 1, self-weight pull-ups, wide grip, do 10 reps in each group, complete displacement each time, and slow down during each descent process, which can give the back more sufficient stimulation
Action 2, barbell rowing, perfect control action, the body and thighs are bent at a certain angle, and the perfect form of action is maintained to abuse the back. Pull the barbell to a certain level and return, maintain control, do each group 12-10 times
Action 3, pull down the rope, wide grip, pay attention to the form of the action, return after pulling down to a certain level, keep control, do 15-12 times per group
Action 4, the triangle handle pulls down to make the action more rhythmic and control the weight you use. After pulling down to a certain level, return, keep control, and feel the back force more. Do 15-12 for each group Time
Action 5, barbell rowing, fix one end of the barbell to the corner, grab the other end of the barbell + triangle handle to do the rowing, pay attention to the form of the action, keep the legs and the body at a certain angle, every Groups do 15-12 reps or 12-10 reps.
Action 6, triangle handle rowing, keep the displacement of the whole movement, more control, each group do 15-12 reps
Action 7, the gantry V rope pulls straight down, the rope is fixed at the highest point, the upper body is bent at a certain angle, maintain the posture, pay attention to the movement range of the rope when doing the action, and feel the back force more, do it in each group 15-12 times
The back muscles also belong to the large muscle group of the body. If you want to practice well, you must do hard work. You should arrange a day for back practice every week. , This practice will be more targeted, and the feeling of practice will be easier to find. It should be noted that enough practice time can let us fully feel the back force. When training, we must focus on the back force. It will be easier to find.