Three Key Points to Quickly Strengthen Your Back
To measure how strong a person is, whether he has been seriously trained can be seen in two parts of the body, one is the leg and the other is the back. These two parts can reflect whether he has been seriously trained, but many little friends think that a wide and clear back outline is better, so they think about back width and clarity.
In fact, it's not just about strength to make the back stronger, but also to do other things. If the back is strong, the gym friends will call you 'Back King'. Here, we share 3 key points to help you develop a strong back and become a true 'Back King'.
First: Coordination of Movement
When exercising the back, there's a key difference compared to other muscle groups: we can't see the muscles moving because we’re facing away from our backs. So, we rely on mirrors or friends to help us understand our movements. During training, it’s crucial to feel the muscles contracting. Only then can you understand if the movement is correct. Focus on achieving coordination of movement quickly, which improves training efficiency and maximizes effectiveness.
Before training, we often do warm-up exercises to let the back muscles feel contracted, ensuring that every movement can be completed effectively. During the eccentric phase, you’ll feel a stretch in the back. All of these movements need to be coordinated, allowing your brain and muscles to communicate, so you can easily feel the state of the muscles.
Second: Warming Up is Important
Warm-up is extremely important for training, no matter which muscle group you’re working on. It’s the primary action. Because a warm-up before training stabilizes the core strength and helps you enter the training state. Take barbell rows as an example. When performing barbell rows, you need leg support, especially when bending over, you need to concentrate your body’s strength in the core to stabilize your body balance. When pulling up the barbell, your arms should do a flexing movement, but these movements need sufficient warming up. Only then can we better complete this movement. During warming up, choose appropriate movements. If you choose the wrong movement, it will reduce the effect of your warm-up.
Third: Back Exercises Choose Pull-Ups
When exercising the back, the best exercises are pull-ups. Although some people disagree with this opinion, they think it's wrong, but pull-ups are very effective and can make your back stronger. Many people choose assisted pull-downs, but assisted pull-downs and pull-ups are fundamentally different. Assisted pull-downs are completed by the equipment, so we don’t need to bear our own weight. But pull-ups require you to overcome your own weight, and pull-ups allow you to better control your body and do movements.
Because assisted pull-downs are machine movements, their routes are fixed, we just need to put in effort. But pull-ups require you to control your own body, allowing you to better balance your body. So, in practice, we can combine these two exercises, but we must not let assisted pull-downs replace pull-ups. Each action has its purpose.
What if you can’t do pull-ups? You can use assistance tools, such as resistance bands, to complete pull-ups. Of course, there will be some exceptional cases, such as if your weight is excessively high, so you can't pull up, you can only hang on the pole, so you need to start from assisted pull-downs. When you have some progress, then start pull-ups, but don’t take big risks, your body is the first priority.
These are effective training methods. To increase back muscle thickness and width, you should also choose appropriate exercises and complete these points, which can make your back thicker and wider, and improve your endurance, and help you focus your attention.
