In back muscle training, perhaps the most common training is sitting rowing, barbell rowing, dumbbell rowing and so on. In fact, this T-shaped barbell lifting training is also very exciting for the training of back muscles. So in the gym, you will see many people like to use this training method to train their back muscles. Only when you really appreciate the fun of this kind of training, will you find that training can be varied and can also make your physique better and better!
No one is born with training, and all proficiency starts from Xiaobai, so don't mind that you are the only novice, because everyone starts from a novice. All you need to do is put your mind right, understand the composition of back muscles, training methods and precautions, and then practice and try some different training methods to stimulate and tear back muscles, feel the power bombing of back muscles, and make back muscles stronger! And we must stick to it, otherwise it is easy to be abandoned by short-term muscles without obvious effect!
The next few training moves can be learned first, then practiced, and feel the effect of the action:
1. Bend over and lift dumbbells when standing (4 groups * 15 times)
Starting posture: choose a dumbbell equivalent to your own weight and hold it in front of you, with your feet about shoulder width apart and your legs slightly flexed. When your upper body is straight, you will bend over with the drop of your center of gravity, hold your head up and chest out, look straight ahead, and straighten your hands and arms, but you don't need to be completely straight and slightly flexed. Under the weight of dumbbells, you will naturally be placed in front of you just below your knee. Exercise process: after the core is tightened, the trapezius muscle of the back pulls the dumbbell from the front of the body to the sides of the lower abdomen, and the big arm is as close as possible to the sides of the body. From the straight arm to the elbow, the elbow moves backward, causing the latissimus dorsi to contract while maintaining the peak contraction 1 s, and then slowly returns to the starting position.
2. Push-up barbell (4 groups * 15 times)
Starting posture: Stand with your feet about shoulder width apart. After standing with your feet parallel, your knees will bend slightly. When your upper body is straight, you will lean down and look straight ahead. Hold the barbell in front of you with your hands slightly wider than your shoulders. Don't bend your elbow completely. Exercise process: core tightening. After applying force to latissimus dorsi, drive your arm to pull the barbell from the front of your body to the front of your lower abdomen. When the elbow joint is pulled backwards to the maximum extent, it will maintain the peak contraction 1 sec, and then put the barbell back to its original position. Pay attention to the control of breathing and rhythm during exercise.
3. High pull-down: (4 groups * 15 times)
Starting posture: sitting on a training stool with a high position. After the upper back is straight, the body will continue to lean back as far as possible. At the same time, it should be noted that the back must be straight, and both hands should be shoulder-width in front of the lever pulled down at a high position. The arm is naturally straightened by the barbell, but it should not be completely straightened. It is best to bend your arms slightly. Just look up and evolve to look straight ahead. Exercise process: After the core is tightened, the upper part of the trapezius muscle exerts force, which drives the arms to pull the highest point of the head to the position on the chest through the conduction of the stretcher, and at the same time, the arms are in a straight and fully flexed state, and feel the feeling of the upper part of the trapezius muscle exerting force.
4. Dumbbell Shrugging (4 groups * 15 times)
Starting posture: stand upright, feet open and parallel, and the distance between feet is shoulder width. Hold dumbbells at your sides, palms facing each other, hold your head up, chest up, abdomen in, and look straight ahead. Exercise process: the core is tightened, and the upper part of trapezius muscle is raised, which drives your weight-bearing arm to move upward, so that the upper part of trapezius muscle moves upward for a certain distance, and feels the contraction and tension of the upper part of trapezius muscle! Then slowly put it back to the starting position. Pay attention to adjusting your breathing during exercise, so that the rhythm of your exercise is coordinated with breathing and muscle contraction and relaxation.