If there are no strong and generous people in life? Inverted triangle? It's hard to make the body look strong enough, but most people still want a beautiful one. Inverted triangle? Body shape, so back muscle training is essential!
As shown in the above picture, the structure of the back muscles is complicated. If the pectoral muscle can represent the chest, then the main muscle of the shoulder is deltoid, but which muscle can represent the back? I'm afraid it's not enough to say only one latissimus dorsi muscle. The trapezius muscle, rhomboid muscle, erector spinae and the small muscles attached to the scapula are also indispensable muscles!
Because of this, the back muscle group has more lines and layers than other muscle groups, which has become the most important part to open the gap in the competition. Crown? Pull? What about sagittal plane? Row? You can stimulate the back in two ways to increase the width and thickness of the back respectively.
Here, I want to share some efficient back training moves with you. Start with the most basic training, and then upgrade the training difficulty after a while, but remember? Long-term persistence and gradual progress? Such a generous back? Inverted triangle? It won't be too far from the friends!
Back training warm-up
Warm-up can be divided into general warm-up and target muscle group warm-up activation. If you have enough time, you can have both. After all, the more the better.
Warm-up can be brisk walking or jogging 10- 15 minutes to make the whole body move; What can elastic belt do to warm up the target muscles? YTWL？ The form of back activation training.
Formal back training
Action 1: pull-ups (8- 12rm, group 4-6, intermittent 1-2 minutes)
Pull-ups are the best action to practice back and one of the best actions to practice upper limb strength! Besides training latissimus dorsi and teres major, it can also radiate to the whole back.
Precautions:
1. The most important thing in training pull-ups is to use your back to make active efforts and your arms to cooperate, just like pushing your chest to make active efforts and your arms to cooperate. If you reverse the relationship between primary and secondary, then you are practicing arm strength!
2. But if you are doing bodybuilding training, don't? Wave? When each group finally approaches exhaustion? Wave? It doesn't matter if you have a few butterfly pull-ups, but don't borrow them from the beginning.
Action 2: high-level pull-down (8- 12rm, 4 -8 groups, intermittent 1min)
The direct difference between high-position pull-down and pull-ups is that the distance is fixed, because the counterweight can be adjusted, so it is suitable for everyone to train. Sitting posture pull-down is divided into wide grip and narrow grip, front and back of neck, forehand and backhand.
Precautions:
Be careful not to lean back too much (not more than 15 degrees) and don't pull down with the help of body gravity, otherwise you might as well do butterfly pull-ups
Action 3: Barbell bending (8- 12rm, 4 groups, intermittent 1min).
Barbell rowing is really a technical job, with a technical content of not less than? The change of push-pull squat is also very complicated, and different technical movements stimulate different parts. You can practice from the trapezius muscle to the lower back erector spinae.
Precautions:
The whole torso must be kept tight during training, otherwise the lumbar spine will be easily injured.
Action 4: Row in a sitting position (10- 15rm, 4 groups, intermittent 1min).
Sitting rowing is very common in gymnasiums, mainly to train the lower back, and there are also some rowing equipment with higher handles.
Action 5: Roman chair stands up (10- 15rm, group 4, intermittent 1min).
Standing in a Roman chair or a goat chair is the most typical isolated training action for training back erector spinae. Lower back training is optional. If there is a separate hard pull training day or hamstring and lower back are arranged in one day, you can consider skipping lower back training.
Action 6: Barbell shrug (10- 15rm, group 4, intermittent 1min)
Trapezius training is also indispensable in back training. The typical action is shrug, and the training method is nothing more than various forms of heavy shrug. There is a trick to share with you, that is, in the shrug training, in order to avoid levator scapulae's over-strengthening, you can make a head-leading state first, and then shrug.
The six high-efficiency back training mentioned above, if the friends follow the instructions and train more, will definitely have it as soon as possible? Inverted triangle? .