In fact, for us bodybuilders, back shaping is also very important. Although back shaping is not as popular as chest muscles, we should also pay attention to it. The perfect three-dimensional back is also very beautiful. Whether men or women, having a straight back can increase their charm.
In fact, recently I found that many bodybuilders have been confusing muscle strength training with muscle modification and shaping training. Most of them tend to ignore plastic training and think that plastic training belongs to muscle strength training. Actually, this is not right. In fact, shaping and muscle strength training are very different, they are two different training concepts, just like fitness and bodybuilding. Until now, many people still think that fitness and bodybuilding are the same concept. In fact, the concept of fitness is physical fitness, and the concept of bodybuilding is already a sports competition.
Let's not confuse. Actually, building muscles and shaping are two different concepts. Muscle strength training, as the name implies, is to use weight-bearing training to deeply stimulate the torn muscle to make it grow and enhance its own strength, while plastic training is based on muscle strength, making the muscle lines clearer and more three-dimensional and aesthetic. It is generally difficult to practice some edge parts in muscle re-training, so at this time, some special actions are needed to strengthen the edge parts, so this kind of training is called shaping training, which simply focuses on weight.
Just like building a house, muscle bodybuilding training is like a rough house you just built, without careful decoration, while plastic training is like fine decoration of a house, so the relationship between the two is like rough house and fine decoration, so everyone must pay attention to plastic training.
Fitness people often ask me? Why does my chest muscle block look bigger than others', but why is it not stereoscopic? In fact, they only pay attention to muscle strength training, not to shaping training. Some have practiced fitness for a certain number of years, but just like shaping the pectoral muscles, they rarely strengthen the edges and seams of the pectoral muscles alone. What is left after this training method?
Therefore, we should not only carry out muscle strength training, but also carry out plastic modification training. Today, this group of movements is mainly aimed at the plastic training of the back. This group of movements is basically aimed at the edge parts that can't be reached by re-training. If you want to shape your back, you can practice this set of movements more.
This action group1* * consists of five movements, all of which adopt medium weight training. Plastic training cannot use heavy weight training like muscle training. Do 2-3 groups for each movement, with a rest of 60-90 seconds between groups and a rest of 90- 120 seconds between movements.
Action 1, the rope at the back side is pulled down. This action is a training action for the edge of the back. Generally, it is difficult to reach the back edge when gaining weight, but this action can effectively strengthen the edge of latissimus dorsi and has a very good effect on modifying the back line. When training, you should concentrate on your back and do 12 times on each side of each group.
Action 2, sit on the rope and pull down. This action should be held for a long distance during training, so that you can fully train the whole back and edge, which is very helpful for shaping back muscles. Pull it down above the chest and then retract it. Pay attention to the control of strength, so that the whole process, whether it is pull-down or recovery, should be controlled by strength, and each group should do 12 times.
Action 3, rowing sitting posture Rowing is the best action to exercise back muscles. This action is not only quite safe but also very effective. The difference between this action and muscle building training is that this action does not use heavy weight like muscle building. Although this is not a heavy training, it has very good requirements for controlling contraction. This requires the trainer to completely shrink the back, which means that the trainer has to shrink and squeeze the back hard to effectively shape the back. Each group did 12 times.
Action 4, pull down the rope in a sitting position. The same movement is the same as the last movement, and it also requires the trainer to contract the back in an all-round way, but the target parts are different. During training, each group did 12 times.
Action 5, stand and pull the rope backwards. This action is mainly to shape the upper back area, achieve complete displacement during training, and at the same time completely contract the back, paying attention to the posture of the V-rope. This action is a compound action, and the posterior bundle of deltoid muscle will also participate in the whole process during training, and each group will do 12 times. There is also a very important point in these shaping movements arranged today, that is, keep training slowly, and don't do them too fast, because they are too fast and have no effect.