The following is the most comprehensive way to practice your back. The combined training of four kinds of exercises will mainly stimulate the width and thickness of latissimus dorsi, so that your back muscles can be fully exercised. You should be prepared for physical exercise.
Back training should run through every stage, whether your body is gaining muscle or losing fat. If you are the former, practicing your back will be a very important link for you to get an inverted triangle figure, which will bring benefits to your figure.
If you are in the stage of losing fat, exercising back muscles will increase your metabolism level and keep your body at a quite active level, thus making a good contribution to your fat loss rate.
If you are not ready to practice your back, you must understand that it is difficult to practice your back without the help of equipment, so you need suitable equipment, and you'd better go to the gym for guidance from a coach. This is a good start to practice your back.
Don't just practice your sternum without your back. After a long time, your front and back muscles will be out of balance, and posture problems will appear in the light, and your body will be deformed in the heavy, which will bring considerable difficulties to your future training, so you should plan your training well.
Before you start practicing your back with these four movements, your back is still in a normal state, and you are not ready for big stimulation, so you should send a signal from your brain to make it active before training in the normal group.
Action 1: Pull down the straight arm of the rope.
The training goal of this sport is to fully activate your back muscles through the compound training of large muscle groups and prepare for the follow-up training. For those who seldom do warm-up activities, don't worry about forgetting.
When doing rope straight arm pull-down, you don't just pull down the rope and put it back. On the contrary, you should imply that fully contracting latissimus dorsi is the best contour and state. In order to achieve the best contraction, you need to mobilize the whole body's blood pump to the back muscles, do standardized exercises and stimulate the latissimus dorsi.
Action 2: Pull-ups
The effect of this exercise is self-evident. What we need to do is to fully tighten and stretch the back, so that the muscles in the back are fully congested, the body is smooth up and down, and the strength of the arm is controlled. If you can't do it, you must try your best to tighten your back.
Action 3: Hard pull of barbell
This action is to exert our greatest strength and explosiveness. We should use hard pull to fill our empty muscles. When you do it, you must always tighten your core muscles, always hold your head up and hold your chest high, and then pull up the barbell with the power that bursts from top to bottom.
Action 4: Rowing with equipment
First, hold the handle with both hands in a palm-down position, and then rotate the wrist outward in a backward movement. When the back muscles are fully contracted, the palms should be opposite. This wrist change will better stimulate your latissimus dorsi, and these tiny key points are very important for creating a perfect back thickness. Control the movement rhythm, no matter how much a group has to do, it is perfect every time.