Back training can have so many details, it is difficult to change the width and thickness this time!

Record every training result and take a picture when you are congested. If the back is not wide enough and not thick enough, no matter how good the lighting is, it is not ideal to shoot it out? < / P > < p > therefore, the method of back training is very important. The force and method of each action are different. It is not only repeated, otherwise it is easy to encounter bottleneck period. Here is a complete back training scheme, which takes care of all the muscles in the back. < / P > < p > the back is one of the most complex muscle groups in the human body, which is composed of dozens of muscles. They can be divided into three groups – surface, middle and deep. These layers refer to the depth of the back muscles. < / P > < p > most of the training is focused on the surface muscles, which are the biggest and easiest to train. Because the back can’t work alone, the muscles of the shoulders and arms will participate in the back training. Knowing how the different parts work together will enable you to turn on the beast mode during your practice day. < / P > < p > the rhomboid muscle, named after its shape, is located below the trapezius muscle and allows the scapula to move. Each side of the body has a large rhomboid muscle and a small rhomboid muscle. The deltoid muscle surrounds the upper arm. It is composed of three muscle bundles: anterior, middle and posterior. It can make the shoulder move and prevent shoulder dislocation. The thoracolumbar fascia is a membrane across the middle and lower back. It’s important because it’s the junction of the trapezius, latissimus dorsi, gluteus maximus and hamstring muscles. The trapezius muscle dominates the upper back. It adheres to the base of the skull and continues to extend down to the middle of the spine, helping with neck and shoulder movement. < / P > < p > the back is made up of many muscles. The best training is to stimulate all parts, not just latissimus dorsi or trapezius. Therefore, back training includes training different muscles on different motion planes, as well as changing grip posture, weight and movement. < / P > < p > compound action is always a good way to start back training. When energetic, training multiple muscles in one movement allows us to make the most of our body energy at the beginning of our training. In addition, the multi joint movement saves time – there are a lot of muscles in the back, but we can’t stay in the gym all the time doing disassembly exercises. < / P > < p > it’s a good basic move to start with a hard pull. Complete 5 groups, with weight-bearing pull-up to help reduce spinal pressure. However, before each hard pull group, make sure that you warm up fully. Before hard pulling, you can do a simple round of straight arm down pressure. < / P > < p > warm up by pressing down on the straight arm. Facing the tether, feet slightly larger than hip width, torso slightly forward tilt. As you pull the arm down, keep the arm straight and stop when the pole touches the thigh. Do 10-12 times before hard pulling. The next step is to pull hard, with a larger weight to do a smaller number of times, appropriately increase the weight of the barbell. Stand in front of the barbell, feet apart, hip width. At the lowest point of this action, the knees are bent. Hold the bar in your forehand, with your hands shoulder width apart. Pull the barbell straight up until the body is upright, arms naturally downward, and the barbell is in front of the thighs. The knees are straight first, then the body is straight and the hips are tilted. Remember to do this with your back and neck as straight as possible. < / P > < p > under control, the barbell returns to the ground. Repeat 8-12 times, then rest for two minutes. After the rest, first do the weight-bearing pull-up, and then carry out the next group of hard pull. In the second group of hard pulling, repeat the straight arm downward pressure to warm up, then do 8-12 times with heavier weight, and then rest for two minutes, and then carry out the second group of weight-bearing pull-up. It is a good way to relieve the spinal pressure after hard pulling. In addition, as another compound action, the weight-bearing reverse grip pull-up can continuously stimulate the back and upper arm muscles. This is a classic movement that can increase the training weight and lift the load. This is especially true for back training, as it only needs to be done six times, so adding weight can be bold. < / P > < p > tie the selected load around your waist. Make sure your choices are challenging enough, because you only do it six times. Clench the pull-up pole, palm to yourself, hands apart slightly narrower than shoulder. Keep your body as straight as possible and let the core work. < / P > < p > start with the arms straight and pull yourself up so that your chin is over the bar. Try not to swing your body for help; focus on your back and arms. Repeat 6 times, then return to the hard pull. Do another straight arm press down to warm up, then do the second set of hard pull, and then do six pull ups. The weight may be lighter. < / P > < p > the next step is the hard pull. You’ll do fewer moves with a heavier weight, so increase the weight of the barbell appropriately. Stand in front of the barbell with your feet hip width apart. At the lowest point of this action, the knees are bent. Hold the bar in your forehand, with your hands shoulder width apart. Pull the barbell straight up until the body is upright, the arm is vertical, and the barbell stops in front of the thigh. The knees are straight first; then, the body is straight and the hips are tilted. Remember to do this with your back and neck as straight as possible. < / P > < p > under control, return the rod to the ground. Repeat 6-8 times, then rest for 30 seconds. After the rest, first do wide grip pull up, and then the second group of hard pull. Then, before the last group of hard pull, do a wide pull up. < / P > < p > wide grip and pull up is another multi joint compound action that can reduce pressure. Compared with the narrow grip, the wide grip allows you to practice the greater round muscle better. However, for this group of actions, to completely reduce the weight, only use the self weight. < / P > < p > grasp the pull-up bar and palm out. The distance between hands is greater than shoulder width. Keep your body as straight as possible and keep your core tight. At the beginning, the arm is in a straight state, and pull yourself upward to pull your chin over the bar. < / P > < p > try not to swing the body to borrow force; pay attention to only back and arm strength. Repeat until exhausted, then return to the first part of the combination, hard pull. The last action of back training is floor barbell rowing. This is similar to the previous hard pulling mechanism. However, to use a slightly lighter weight, which is compared to the hard pull, it will appear quite light. As a result, you can train to be more explosive. < / P > < p > stand in front of the barbell, feet apart and hip width apart. At the lowest point of this action, the knees are bent. Hold the bar in your forehand, with your hands shoulder width apart. < / P > < p > pull the barbell straight up from the floor to the abdomen. Unlike a hard pull, you want to keep your body bent at your hips to form a rowing position, and your elbows should be pulled back to the back of your body. Put the pole back on the ground. In this move, because the training is explosive, you should quickly pull the barbell, but still focus on contracting the back muscles to complete the rowing. The weight should be heavy enough to repeat up to 10 to 12 times. Repeat 8 – 10 times for 5 groups. Focus