How to arrange the back training plan? Compound movements are in front

Back training is a key point of upper body training. Practicing your back well can become a back killer. Having a good back is the basis for a good figure. A wide back can give people a sense of security. However, back training is a long process and requires long-term planning. So how do you think the back training plan should be arranged? Let’s take a look together!

The overall back practice, compound movements are in front, isolated movements are in back

The overall back practice strategy should be paid attention to is to put the compound movements in front and the isolated movements in back. This can not only effectively change the body shape, but also improve the training capacity. The most effective way of compound movements is pull-ups.

　　1. Pull-up:

　　　Luck-up can be said to be a trump card movement for bare hands. On the door frame, on the subway, and on the bus at home, as long as there is a stable crossbar, you can practice at any time. First, let your arms hang on the crossbar, use your back to slowly pull your body up, and your chin exceeds the horizontal bar, strive to make the upper edge of your chest approach the horizontal bar, and then hold it for 1-2 seconds. Then slowly fall down and stretch it out completely to move again. During the process, it is best to cross your legs to avoid shaking your body and other muscles in your body. 10-12 times per set, do 3-5 sets. If you feel it is easy, you can bear a weight and tighten a dumbbell with your feet.

2. Isolated movements

　　Isolated movements generally refer to single-joint movements, but isolated movements for back practice generally refer to fixed or single-sided movements. Because isolated movements are simpler and consume less physical energy, they can be easily completed in the end. The main purpose of isolated movements is to pull down in front of the neck:

　　It is recommended to choose a wide distance, wide distance to practice width, narrow distance to practice thickness, and know what you want, and you will know how to hold them. The precautions are roughly the same as pull-ups. When pulling down, you should be quick, put the crossbar as close to the upper edge of the chest as possible, then stay for 1-2 seconds to fully contract the muscles, and then change to rise. Control the rhythm well, and do not use inertia to pull. Do 10-12 times in each group, do 3-5 groups.

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