In back training, there are many movements, and among these movements, there are several movements that are golden movements, and no matter what movements they are, they have a very good training effect. What about back training? What are the golden moves? I believe some people still know what they are. So, what are the golden moves for back training? Let’s learn about back training together.
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1. Wide shoulder pull-ups
Wide shoulder distance pull-ups are an effective way to shape your back. It is also a body-weight training that is different from other equipment training items. It can effectively train the teres major and latissimus dorsi, and has a profound impact on improving muscle strength. , can also develop muscle endurance and durability. Pull-ups are a great test for back muscle training. Therefore, during the training process, try your best to perform them as much as possible. Each group must be able to reach the limit, so every training should increase the number of times as much as possible on the original basis. Improve in training.
2. Seated high pull-down
This is an action that can stimulate the entire latissimus dorsi muscle group. First, adjust the weight of the equipment and your own sitting posture to stabilize your thighs so that your body can exert force. Then hold the horizontal bar with both hands, make an arched posture with your back, and lean your upper body slightly backward. Then pull the bar directly above your chest. When it is at the same height as the collarbone, pause for a moment, then retract the force and let the bar slowly return to its original position. Then repeat the above action.
3. Bent-over barbell row
Bent-over barbell rowing is a high-strength training program. It is one of the programs that many fitness enthusiasts must perform to train their back muscles. This training action is high-intensity and heavy-weight, which will stimulate the back muscles a lot, but during the training process During this process, you should pay attention to bending over and contracting your back, keeping your back straight to prevent spinal injuries. Bent-over barbell rowing can be used as a key exercise for training back muscles. You can consider increasing the training intensity in terms of the number of sets and the number of sets. It is recommended to train 6 sets of 12 per set. When training this movement, the displacement of the rowing movement should be sufficient so that the entire back muscles can be fully stimulated.The development of meat.
4. Seated Rowing
Hold the handle with both hands, palms facing each other, and pull in the direction of your abdominal muscles at the beginning of the movement. The body can slightly lean backward according to the rhythm, but our upper arms cannot have a tendency to rise during the movement, otherwise it will be regarded as a compensatory movement. , which is an inefficient training.
5. Rope Straight Arm Pressdown
This action can be used as a warm-up action to activate the back muscles or can be placed at the end of training. The specific operation method is to adjust the pulley to a relatively high position, use your own hands to grasp the crossbar, and bend your elbows slightly and show a fixed state , the upper body is slightly bent forward, the abdomen is tightened and the back is straight; then you need to do a shoulder stretch. When doing this action, you must use the contraction of your latissimus dorsi to complete it, and wait until the wrist reaches your waist. Just tighten your back muscles when doing the exercise, and finally use the strength of your back muscles to return to the starting position.
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