Xiaobai's back training plan allows you to slowly develop thick back muscles

Many fitness novices don’t know how to do it when they are just exercising. In fact, you can make a fitness plan first, so that they have their own goals and can better complete the requirements of back training. So do you know how to do the novice’s back training plan? Let’s take a look together!

　　Schedule 2 training days a week, with a 2-day rest day as the best. The first exercise day is mainly equipment, and the second exercise day is mainly strengthened pull-ups. You must practice pull-ups when practicing memorization. Don’t be afraid. If you can’t do one, start from half. Keep practicing. I believe that you will be able to complete a set of training in one breath. You can rest appropriately between groups, remember to warm up before exercise!

　　The first exercise day: Each movement is 6-8*4 groups

　　1. High-level pull-down Taking the forehand wide grip as an example

　　The key points of action:

　　1. Sitting in the seat of the exercise machine, holding the horizontal bar with a wide grip. Sink your shoulders and straighten your chest, tilt your body backwards at an angle of about 10-15 degrees, and the body should not be perpendicular to the ground.

　　2. Use the back muscles to exert force, pull the equipment above the head vertically down to the approximately position in front of the chest, tighten the shoulder blades, and tighten the back muscles; it is best to stay in this process for a few seconds, during exercise Inhale.

3. Exhale, restore the original path regularly. At this time, you will feel that the back muscles are stretched most fully.

2. Sitting and rowing

2. Movement tips:

1. Inhale and straighten your chest, press your chest against the front baffle.

2. Exhale and pull the grip, use your abdomen to exhale when exhale, and maintain a chest-up posture.

3. Pull the grip to the maximum amplitude When, keep it for 1-2 seconds and feel the squeezing of the back muscles.

　　　3. Reverse rowing

　　Event key points:

　　1. Adjust the barbell bar to the height of the waist, with your hands slightly wider than your shoulders, hold the barbell bar. Hang yourself under the barbell bar, straighten your body, put your heels on the ground, and fully stretch your arms. This is the starting position of the action.

　　2. Bend your elbows, pull your body upwards, and exhale until The chest touches the barbell bar. It is best to stay here for a few seconds and then return the same way.

The second training day:

　　1. The hanging rod (that is, holding the crossbar with your hands and hanging your feet in the air, as shown below) for 10 minutes, arrange the number of groups yourself. Although this movement seems easy, you will know...you will practice. If you can hang continuously for 5 minutes once, it means that your grip strength is very good.

　　2. Pull-up 8-10*4 sets

　　Take slow. When you can't do it at the beginning, try to split the movement into two parts: the first half pull-ups and the second half pull-ups.

　　3. Reverse pull-ups 8-10*4 sets

　　As the name suggests, this action is to jump up (or step on a stool) and let your chin pass through the rod, your legs hang in the air, then slowly (note: be sure to slow) straighten your arms down, then quickly lower the rod and repeat the movements. You can practice backhand in the early stage.

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