The fitness coach tells you what is the problem of poor back training

Fitness is a process of constantly breaking through the limits and exercising the body's muscles. The training process requires a clear understanding of the muscle parts to be trained. Take back training as an example. Understanding these problems can make your exercise more directional.

1. Are you a junior exerciser? Or a mid- and advanced exerciser?

There are huge differences in the training methods of the two. For example, I often do deadlifts for some beginners of featherweight. They are either light weight or the movements are completely wrong. The result is that the effect is minimal or injured. Deadlifts are a pure advanced class movement. If you do not have a considerable training period and level, you are not qualified to do it. This movement requires that the legs, waist, arms, and back have a considerable foundation. Therefore, you must choose appropriate exercises according to your own situation. Method.

2. The back is a complex muscle group, and you need to do targeted training.

For example, pull-ups are very effective for the middle and upper back, and leaning over and carrying weights and squatting are very effective for the lower back. Of course, when you have a good level, you will have a stimulation to the entire back. The following answers to your specific questions, and there is no feeling of back training! The performance is neither sore nor irritating. The muscle shape and strength have not improved much in a few months. This situation is very common. Look at the enthusiasts in the gym. After a period of exercise, almost all of them have small breasts, but a huge back is rarely seen! Why?

The main points are the following 3 points, 1. The movement standard is not enough. 2. The action combination selection is unreasonable 3. Insufficient training intensity

First, it depends on whether the movement is standardized, which seriously affects the training effect. If beginners do not have the careful guidance of professionals, they can do almost nothing. You might as well reflect on your movements based on my question. When doing pull-ups, do you put your body to the lowest point and stretch your arms and back to the extreme? Do you keep it at the highest point for one to two seconds after pulling up the head and passing the bar? It is difficult for beginners to do it right by leaning over the rowing arm. This action requires you to first contract the back muscles and then drive the arm to lift the bell, and then open the shoulders to squeeze the back muscles and maintain it. Why do beginners not do it? A simple test, I asked you to tighten the biceps, you can definitely do it, because your biceps have a certain strength and If you are asked to tighten your back muscles, you probably won't even stretch it. The fundamental reason is that your back muscles are weak.

Beginners almost always lift dumbbells with their shoulders and arms. This action is not a junior class movement. When rowing in a sitting position, will the upper body fall back when pulling back? Does the horizontal bar touch the lower abdomen every time? Will it maintain more than 2 seconds after touching? You should have a clear understanding of your movement standard.

Let the intensity again

The pull-ups should not be done in groups, they should be done according to numbers, each time, and the total number should be 40. Even if you can only do one in each group, you have to make up enough numbers! Other actions Choose the right weight. Being able to complete 10 standard movements means that the weight is lighter, and not being able to complete 6 standard movements means that the weight is large. Do 5 sets of each movement, 8 times per set, and the rest between groups should not exceed one and a half minutes.

The final action combination, 1. 40 pull-ups, no matter how wide, narrow, grip, and grip, and sway. Just swing. As long as the chin is over the bar and keep it for two seconds, it is considered one. If one set can do more than 12, please use the static method of the body, and then add a hanger. 2. Heavy hammer pull down, 5 sets of each neck, front and back of the neck. 3. Bend over the barbell or Smith rowing 5 sets, bend over rowing with barbells, bend over rowing with barbells, 4. Sitting stance, 5 sets of rowing with 5 sets of rowing. 5 sets of back stretching.

After reading the fitness coach's description of the memorization problem, we can understand the problem that may be encountered in the memorization process. It is obviously not enough to avoid related mistakes from a theoretical perspective. We should start from reality, discover our own problems, and then combine theoretical knowledge, so that we can understand more clearly where our problems are and how to correct the errors in the training process.

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