Say here, it is necessary to say back training, because be opposite at abdomen and bosom will tell, a lot of people do not like to practice carry on the back, perhaps because the back cannot be seen intuitively by oneself, also perhaps because the feeling that practices carry on the back is bad hold etc. But because of this, we should pay attention to the training of it, although the back can not be seen by themselves but can be seen by others, at the same time, it is also an important means to improve the chest hunchback, tall and straight posture; In addition, from the point of view of practicing back alone, the more difficult it is to find the power of practicing back, the more the power of practicing came.
Said to practice back, you need to have certain knowledge of the structure the muscles of the back, because it will let us in specific targeted training process, know which one main stimulation which a muscle movements, can be in the process of the action to feel this muscle contraction and stretch, truly achieve the connection between the muscle and consciousness. Instead of just mimicking it. So, let's take a look at the basic back muscles so that we don't just imitate them as we practice.
Speaking of back training so, after understanding the basic muscle structure of the back, it is necessary to understand the movements, so the following share a group of practical and classic back training movements, we can effectively stimulate the back muscle group through these several movements, so as to back training width and thickness, to shape the perfect inverted triangle figure.
Action 1: wide grip pull-up
Pull-ups, a classic but difficult move, can stimulate the muscles of the back, but in terms of grip length, a wide grip distance allows more power to be concentrated on the latissimus dorsi than a narrow backhand grip.
Action 2: barbell rowing
Barbell rowing is a necessary exercise to thicken the back, which will mainly exercise the middle part of the latissimus dorsi muscle. From the Angle of bending, bending Angle is bigger, group of back muscle participates in meeting more, of course specific also want to see oneself ability and figure condition, and cannot ask bending Angle blindly. However, it is important to note that during the rowing movement, do not bow, as it can cause great damage to the lower back.
Action 3: hard pull
We often say that the hard pull is also a classic back practice, but we need to pay attention to is, in the process of hard pull, the back muscle group does not participate in the active force, it is only a movement of the stable muscle group, but because we use in the hard pull weight is larger, so it will also form a good stimulation to the back.
Action 4: high pull down
High pull down mainly exercise latissimus dorsi and teres major muscle, can effectively increase the width of the back. In the process, pay attention to the shoulder, and let the elbow straight down.
Action 5: sit and row
Sitting rowing focuses on the lats and lower trapezius muscles, but in order to get more effective stimulation of the back muscles, it is important to avoid leaning the upper body too far back during the movement, as this will cause the hip to exert force and reduce the back stimulation.
Action 6: pull down straight arm
The lower side of the latissimus dorsi muscle is effectively exercised by holding the straight arm downward. Although this motion is the effective motion that exercises back muscle group likewise, but do not use this motion commonly impact weight, use small weight to undertake however. So, we can put this in the first one, and the goal is to activate the back muscles for the rest of the training. You can also do this at the end, where the goal is to completely contract the back muscles to drain the last bit of strength
Due to the different training purposes, the specific methods of back training will be different. Generally speaking, for men's training aimed at muscle building, they need to use large weight and perform each movement 8-12 times. For women training for the purpose of shaping, use a small weight, in each movement 12 to 20 times into the way; Three to five sets at a time.
Author: know what to do in October