Shoulder and back are the parts that every bodybuilder must exercise. Only by exercising strong shoulders and backs can you appear temperament and figure. But shoulder and back exercises are more difficult than chest and abdomen exercises. Many fitness friends can't find the feeling and power point when training shoulders and backs, and the training effect is greatly reduced. Today, Bian Xiao recommended a set of simple shoulder and back exercises for you, which can help you find the feeling of shoulder and back training.

Use barbell bar and TRX training rope to do reverse rowing and combine supine outrigger flexion and extension. This kind of exercise can strengthen the muscles of the upper middle back and the posterior bundle of deltoid muscle, and can also correct and prevent hunchback posture well. It can effectively practice multiple muscle parts at one time in the process of exercise, and strengthen the coordination and strength of muscles. You can try it on back training and shoulder training days, and the action can also be used as an action in back training or a warm-up action before, which can help you find the feeling of shoulder training.

The action mainly stimulates the target muscles: trapezius, upper middle back and deltoid posterior bundle, and the secondary muscles: biceps brachii.

Different postures and different grip distances can change the movement, make the movement change the angle and increase the difficulty, thus giving different stimulation to the target muscles.

Each action is completed 15- 10 times (* suggested), and some actions can be added to the practice plan.

Can help you find the feeling of practicing shoulders.

Exercise and fitness can make people release stress, and endorphins are an important factor for exercise to release stress. Research has confirmed that exercise can really lose weight? Hypothalamus-pituitary-adrenal axis? In fact, it can activate the nerve connections of the body, increase the content of cortisol in the blood, and increase the content of endorphins in the hypothalamus and pituitary, thus affecting the nervous, endocrine, immune, cardiovascular and other systems of the body and effectively improving the emotional state.

In particular, endorphins secreted by exercise have a strong analgesic effect similar to morphine, which can make people cheer up, feel happy, produce euphoria, and reduce negative emotions such as depression and anxiety.