If you don't practice your back diligently, it will become like cardboard; these two exercises solve the problem
If you don't practice your back diligently, you'll find it becomes like cardboard, looking at your back, we can judge our progress. A broad back is the foundation for future development. We want muscles to develop, we must definitely practice our backs. If your back doesn't have muscles, other areas won't be able to become more three-dimensional. Therefore, when practicing, we must make every action correct, and stimulate every muscle part. Only then can our body develop comprehensively.
Many small partners have difficulty when practicing their backs because they spend a lot of time choosing actions and techniques. In fact, when practicing, we don't need to choose many actions, because we want to build a foundation, so when we start practicing, we only need to choose two or two actions for mixed practice.
First: Pull-ups
Pull-ups also have variant movements. Through variant movements, we can feel the force of our arms, and the force of our arms and back are all things we can feel in pull-ups. These two actions can effectively stimulate the back. However, reverse grip pull-ups are easier to practice, because throughout the process, we can use the biceps to assist, and these two methods can effectively train the back. Pull-ups are a major action, which can increase the width of the back, and at the same time, make the back in a triangular shape, which is why pull-ups are an important back training action.
If you think pull-ups are too difficult or too simple, you can practice with a weight belt to increase the difficulty of the training. When performing correct pull-ups, grasp the pull-up bar, with the elbows slightly bent, this is the initial posture. We can choose different types of pull-up bars for selection, and the elbows should exert force to start the action. When you pull up, make your chin exceed the bar. If you don't exceed the bar, the pull-up is not completed. A complete pull-up should be with the chin over the bar.
Second: Barbell Rows and Dumbbell Rows
Although there are pull-ups for back training, we also need to practice through other actions, and rowing is a good choice. Rowing can make our back wider and thicker, and also make our back more three-dimensional. Dumbbell rows are always the main action we use in training, which can help us create a better back. We can replace these two actions with equipment rowing, but equipment rowing does not have the same movement range as free weight movements, so when practicing, we should still put barbell rows and dumbbell rows in the first place.
Dumbbell rows cannot load as much weight as barbell rows, but dumbbell rows have a larger movement range, and we can also adopt different grips. At the lowest point of the movement, turn the wrist to increase the difficulty and stimulate the muscles. Of course, we can also practice dumbbell rows with one arm, which can use a larger weight, and can also focus the entire action on stimulating the target muscles. Whether using barbell rows or dumbbell rows, as long as you practice continuously, our backs will become bigger, wider, and thicker.
When training, we should have a training plan, that is, to train the back for one day, so we must have a plan, such as training a certain number of sets on Monday, and training a certain number of sets on Tuesday, so we must have a clear goal. When we complete this goal, we will have a sense of accomplishment, and this sense of accomplishment will encourage us to strengthen the training. To make muscles play their growth potential, we need to use actions to practice, and stimulate the muscles to find the appropriate training method, you will see your progress. When training, we should also add some training methods, such as incremental sets, decremental sets, giant sets, which are all effective training methods that can be added to the training plan.
