Let me tell you, because the fat content in these two parts is very high, strengthening exercise in the parts with high fat content, whether it is to gain muscle or lose fat, can make the effect more remarkable.

In this issue, I will focus on back training. When it comes to back training, I think everyone will immediately think of many movements, such as pull-ups, barbell rowing, high-level pull-downs, dumbbell rowing and so on.

It can be seen that the rules of back training are mainly embodied in two aspects, one is paddling and the other is pulling down.

Between a stroke and a pull, you can achieve your big back.

At this time, many people will think that there are so many back exercises, and it is very simple, right?

If you think so, then you may be wrong.

Because, the seemingly simple principle, in fact, there is a lot behind it.

Then, from these back exercises, Shu Dong focuses on high-level pull-down movements in this issue.

High position pull-down is a very good back exercise. It can not only exercise latissimus dorsi and teres major, but also greatly improve the strength of trapezius and arm muscles. Of course, it is the biggest stimulus to the back.

The high-position pull-ups will look similar to the pull-ups, but the pull-ups need more coordination of all muscles. If your arm strength is lacking, then if you can't do pull-ups, you will be defeated.

The high-level pull-down is different. You just need to keep the correct sitting posture, grip posture and power point, and you can complete a series of actions even if your arm strength is not strong enough.

Many people will think, isn't it just sitting on a stool and pulling down? So simple!

I want to tell you that anything you think is simple is not that simple.

You can't pull it down by sitting on a stool. Many details are easily overlooked, which will seriously affect your training effect.

So, what details should I pay attention to in the correct high-position pull-down posture?

The action essentials of high-position pull-down are very simple. Sit on the training stool, chest out, hands open (Shu Dong personally feels that the wider the hands, the stronger the feeling). Keep your elbow straight but not locked, keep your wrist straight, tighten your shoulder blades, keep your forearm vertical to the ground, and use your latissimus dorsi to drive your arm to pull the bar straight down above the clavicle chest. The elbow joint should not exceed the level of the back, the latissimus dorsi controls the arm and slowly retracts the bar.

Does this process seem simple?

However, many people are prone to make mistakes. I met a lot of people who didn't feel anything in their backs when they practiced high-level pulldown. Instead, after doing several sets of movements, first drain the arm.

I'm sure you can guess, because you haven't found the right back force point, you've been using your arms to exert force. Of course, your arm lost its strength first, and you practiced your arm instead of your back.

So how to control the force point in the back area?

I'll teach you a way to practice more in actual operation and feel the power point.

When pulling down, pay attention to keep your concentration and imagine yourself as a terminator. At this time, your hands are just a pair of hooks. Try to imagine yourself jumping out and watching your elbow collide with your back. Try to keep the distance between your elbows as small as possible when applying force.

For this advanced drop-down method, you may find it ridiculous at first, but after you try it, you will understand that it is really useful.

Welcome everyone to give me an evaluation report after the training and tell me what you have learned from the training.