After a period of time in the gym, novices will realize the importance of back training. If they do not train their back muscles well, their overall figure will not look good. However, novices often make mistakes when doing back muscle training. There are some mistakes. We need to recognize these mistakes when practicing back and perform the training movements in place, so as to avoid harm to the body caused by wrong training methods.
Common back training does not require multiple pull-ups + bent over barbell rows + bent over one-arm dumbbell rows + high pull-downs. These training postures can play a good role in strengthening the back muscles. It has a stimulating effect, but there are some misunderstandings that need to be avoided during the practice. Today I will summarize it for you:
1. Pull-ups are the best moves to build back muscles
Error 1: Hold your chest and lower your head during the exercise. Error 2: Shake too much to use force. If you practice like this, then you are training your arms.
Mistake 3 is that you tend to shrug your shoulders during the fall, which is caused by the instability of the scapula. Therefore, during the entire pull-up process, we should keep our shoulders down, our heads up, and try to complete the movement in a coronal plane.
2. Bent-over barbell row
During the movement, we must remember that we are training the back, not the legs, so we can straighten the legs appropriately. Some, just keep it slightly curved.
There are also many people who unconsciously like to lift their toes during this process. In fact, this means that your center of gravity has shifted backward. At this time, you must put your center of gravity on the balls of your front feet to maintain stability.
Another thing to note is that when we pull up the barbell, we must try to keep the barbell as close to our thighs and pull it up along the thighs, and do not let the equipment move away from the body.
Besides, don’t shrug your shoulders when pulling up. You can lift your chin slightly and don’t let the shoulder straps rise.
3. Bent-over single-arm dumbbell rowing
If we want to maximize the resistance of this action, we must do it close to the vertical direction., rather than diagonally.
Another point is to try not to completely straighten your elbow when falling, but to keep it slightly bent. The last point is to pay attention to sinking the shoulders, straightening the back, stabilizing our shoulder blades, and not lengthening the latissimus dorsi.
4. High pull-down
Many people easily pull the pull bar in front of us when doing this movement, instead of maintaining the movement in the coronal plane. This is a common mistake.
The second is that the back likes to shrink back during the movement, and the third is that the forearms are not kept vertical throughout the process. These mistakes will lead to the dispersion of our power.
So the correct pull-down action should be to keep the body in the coronal plane as much as possible, pull the elbows down vertically, keep the forearms, the rope and the entire movement trajectory as vertical as possible, and keep the shoulders down.
When doing fitness programs, we should also avoid training only one part, because the muscles of the body are a whole. When we practice, we should try different exercises, which can have different effects on the muscles of each part of the body. Stimulating effect, in addition, the number of training and the rhythm of training should also be practiced according to your own situation, so that the exercise is more realistic.
World fitness champion, take youHalf an hour every day,
Build a good figure easily [sculpted with chest and back dimensions]
Scan the QR code on WeChat, Subscribe to the course and start your fitness journey!
