If you want to practice your back muscles well, you must work hard on training movements and master the posture and key points of each movement skillfully. The main reason why your back training is ineffective is that you have poor control over movements. Your back training should not only have correct posture, but also control your movements. For example, if the back control is not good, the equipment will be out of balance, which will affect the training posture. In fact, the control of movement and posture is balanced with each other, and these two main aspects will affect each other no matter which one sits badly, so everyone must pay attention when training back muscles.
The back training action I arranged for you this time consists of five movements, all of which are classic combinations of back training. The combination arrangement of this group of movements can just help everyone to strengthen their backs safely, and this time each movement has a detailed explanation. Everyone must pay attention to those explanations and key points during training.
Build a generous tiger's back, and you don't have to pretend to be autistic when you walk
It is suggested that each movement should be 8- 12 times, 4 groups, with an interval of 45-60 seconds.
Action 1: Hold the bar with both hands, the grip distance is about 1.5 times the shoulder width, the shoulder blades are slightly retracted, and the shoulders keep sinking. The shoulder is located directly below the grip. Look up obliquely, and be sure to hold your head up and hold your chest high! Then tighten the abdomen, exhale upwards, and come back. Don't straighten the elbow joint or unload the force, and keep the back force under control!
You can't do a complete pull-up, but make an auxiliary version of the instrument to assist the pull-up.
Action 2, Advanced Drop-down
Be sure to fix your leg! Distance between hands 1.5 times shoulder width, shoulder blades slightly retracted, shoulder straps sinking, exhaling. Focus on the elbow and pull down, and the wrist must remain the same. Novices especially like to make mistakes. Pull the crossbar above the collarbone, then keep the shoulder blades tight and the shoulders sink. Breathing in latissimus dorsi controls the arm to return to the starting position slowly and controlled, and the elbow joint should not be completely straight.
Action 3: Bend over the T-shaped barbell and paddle.
Feet shoulder width apart, chest out, waist down. If you have the ability to lean forward, don't bend down deliberately. Exhale, the elbow joint drives the T-bar up to the chest and abdomen, so be sure to pay attention! Always hold your head up! ! ! The included angle of elbow joint must not be changed! Keeping the trajectory stable all the time in the process of going up and down is the fastest way for beginners to find the feeling of exerting strength, and it is also a better way to train and stimulate the target muscle group. Otherwise, the second humerus is congested, the legs are soft, and the back does not drip.
It is recommended to wear a belt if you are heavy or have a bad waist! ! !
Action 4: Sit and row with a rope with one arm.
The legs are almost straight, and then the body and legs are at 90 degrees. When the hand is nearly straight, the back should be slightly arched, so that the latissimus dorsi can stretch better and the body can remain fixed. Hold the handle and pull back, with your elbows close to your body and your wrists rotated outward. Hold the peak in the contracted position for one second, and then slowly return to the starting position.
Action five, straight arm press down
Feet are shoulder-width apart, hips are slightly seated back, upper body is tilted, shoulder blades are slightly retracted, shoulder straps are sunken, both hands are holding the crossbar, the grip distance is shoulder-width, elbows are slightly bent, and the angle is fixed.
Then exhale, press the crossbar and pull it to the lower abdomen. Always keep the elbow joint angle and wrist angle unchanged during the action, and don't shrug your shoulders. Then inhale, and the back control slowly returns to the initial position.
If your back is basically in place in the first four movements, it is recommended to find a partner to assist you when pressing down the straight arm, and only do centrifugal contraction from the reduction movement, slowly. Press down and let your partner help you. Do centrifugal stretching.