Imitating movements can cause strains, build a true man's iron spine, barbell rows
Every man should have an iron spine, or else how can he be happy? Or, let me specifically talk about iron spine training today, of course, imitating actions may cause injury. To build your own true man's iron spine, you should do this: use a barbell to train your waist and back!
Before entering the gym, we may not be familiar with the movements and not know how to practice them, so we will follow others' movements to imitate. This is something that every beginner will do. Have you ever tried rowing and barbell deadlifts? What effect do they have? Or do you feel your muscles contracting? Imitating movements is not a very correct thing, and it is dangerous. If you cannot find the feeling of training, the effect will not be obvious, and in severe cases, your target area may have a risk of injury.
Therefore, we must prepare before practicing. Let's take barbell rows for example. Barbell rows are a free weight movement, so when we do them, we must keep our backs straight. If you want to improve your figure and adjust your posture, and want your back muscles to increase, then barbell rows are a good choice. Because barbell rows will train many muscles in your back and shoulders, allowing your target muscles to effectively contract, and can also improve the imbalance of your body, increase muscle strength, and at the same time, it can also balance the muscles around your shoulder blades in terms of strength and size.
How do you practice barbell rows? Before practicing barbell rows, we must first understand the basic movements of barbell rows and the details we need to pay attention to during barbell rows. During the entire movement, your back must always be straight. When pulling up the weight, your knees can be slightly bent, but not excessively bent. At the same time, your elbows should be opened, and your entire arm should be extended until you pull it up. When pulling up, your elbows will also use your abdominal muscles, and your abdomen should exert force.
Just like other free weight movements, the weight we choose must not be too heavy. When we adapt to the barbell row movement, we can gradually increase the weight. If you cannot forcefully lift the weight or pull it, you should reduce the weight of the barbell appropriately. When we do it, we must put the posture in the barbell row in the first place, and the weight is in the second place. Only when we achieve the correct posture and correct action form can our training be effective, and the weight is just a form.
When rowing, you need to bend over and keep your back straight. We can choose to use a straight barbell, or we can use a reverse grip, but the grip width should be slightly wider than the width of our shoulders. When the barbell reaches our upper waist, we should exhale, and the shoulder blades should retract and contract. When lowering the barbell, we should inhale, and our arms should be fully extended, and our shoulders should also stretch outwards.
When at the highest point, you can pause for one to two seconds, which can effectively feel the contraction of the latissimus dorsi, allowing the latissimus dorsi to stay in tension for a longer time, which can improve the training effect. In fact, the correct form is the key when doing the action. Only when we achieve the form, we will not get injured.
During training, we should also observe our movements to give ourselves some improvements. Barbell rows are a very effective movement that can effectively train your back and shoulders, but if done incorrectly, it will cause muscle strains and even pressure on the spine. Therefore, if we want to train a thick back, we must start from the basics, learn slowly, and repeat slowly.
The correctness of the action is the first priority. As long as we are willing to put in the effort, we will soon get the effect we want. Of course, during the training process, we must also persist. If we want to see the effect of training after a short period of time, it is not obvious. Only by persisting in training will you train a difficult iron spine. Come on! Keep exercising, and our training effect will become more and more significant.
