How to thicken back muscles? In our fitness training, if we have some experience in fitness training, we should strengthen our back muscles. Next, let's go and see how to thicken back muscles.
How to train the back muscles to be 1 and pull down/pull up at a high position?
Although these are two different movements, the principle of action is the same. High-position pull-down is to fix the body, and pull-ups are to fix the hands. These two movements are to make the big arm close to your body, which can exercise your latissimus dorsi very well. When doing these two movements, you need to hold your chest out, tighten your shoulder blades, and then pull the bar over your chest, or pull your chest onto the bar to keep the peak of your back contracted.
If the back strength is insufficient or the latissimus dorsi muscle is not stylish enough, you can often train these two movements. However, pull-ups are a little more difficult, and ordinary people may not be able to complete the action correctly, so you can choose high-level pull-down instead, because high-level pull-down can freely adjust the weight and change the difficulty of the action, so this action is more suitable for trainers at all levels.
Instrumental rowing is a training method to thicken the back. If you want to make your back more three-dimensional, then rowing is what you have to do. When rowing with equipment, you also need to tighten your shoulder blades, then hold your chest out and do shoulder extension, that is, move your elbows backwards instead of pulling your arms back. This is a small detail, but because of this difference, the way of exerting force is different, and the target muscles you train will be different, so you need to let your latissimus dorsi exert force to drive your elbow, not your arm.
One-arm dumbbell rowing is also a very good action, and this action can correct the big and small backs and make your back muscle strength more balanced. Bend down about 30 degrees, hold the dumbbell with both arms, and then exert force on the latissimus dorsi to extend the elbow backward, which can make the trunk rotate slightly, which can make the latissimus dorsi contract more tightly.
The goat standing up is an action to train the lower back. Many people neglect the training of the lower back, but you should know that if the muscles of the lower back are strong, it can protect your lumbar spine and make your back look more perfect. Action essentials: Bend over and sit in a chair, fix your feet, stand on your upper limbs, and keep your body upright. At this time, you will feel the muscles in your waist tight, so keep contracting for 2-3 seconds, then slowly put it down and return to its original position.
Research shows that proper back training can not only make the back three-dimensional and shape, but also change people's posture. Cross syndrome such as round shoulder hunchback can be improved, so back training can not be ignored.
Doing back training twice a week can make your posture more natural.
How to thicken back muscles 2 1. The barbell tilts and paddles.
Action points: pay attention to keep your body at a 45-degree angle. If you are flexible, you'd better make it 90 degrees (please don't try it for patients with lumbar process), that is, the upper body is parallel to the ground plane.
The whole back should be flat and stable, and the lower back must be straight (you can wear a waist protector if you can't control it). At the beginning, the whole upper back is fully stretched, the scapula is slowly and forcefully contracted, and the barbell is pulled towards the navel, so that the barbell touches the navel.
2. The thong bends down and paddles
Action points: Pay attention to straighten your legs naturally, hold your chest and waist, and hold the T-bar with your arms straight.
Tighten the waist and abdomen, keep the body stable, lift the "T" bar between the chest and abdomen, contract the scapula, pause for 2-3 seconds, and then slowly put it down to recover.
3. Sit and row with a rope
Action points: Pay attention to contraction, pull your hands towards the abdomen, and pull your shoulders and elbows back as far as possible until your hands touch the abdomen, keep the peak contraction 1-2 seconds, and squeeze your shoulder blades as much as possible to get the maximum stimulation.
If you are a novice, you can keep your upper body still all the time. If you are an advanced player and can control the waist and abdomen core freely, you can refer to the big move in the above picture (don't try it for patients with lumbar process), so that the whole back muscle group will participate.
4. rowing with dumbbells in one arm
Action points: At the beginning, the whole unilateral back is fully extended, the scapula contracts to drive the big arm, and then the elbow joint flexes and peaks for 2 seconds to fully feel the muscle contraction of the back.