In the process of fitness, many people like to combine back muscles with muscles in other parts to exercise together. Although in the early, middle and late stages of fitness, the integration of back, chest and shoulders can also get good exercise and make obvious progress, but the back muscles are big, the more exercise, the greater the muscle group, and it is difficult to achieve the training effect in the later stage. Therefore, it is necessary to train the back separately from other parts, so that the back training can be more thorough.
Strong back muscles require great training intensity. The training intensity mentioned here is not the initial tickling, but to get yourself into a high-intensity training state faster and get the maximum stimulation with less movements. The prerequisite is that you must have a strong body and strong willpower, because high-intensity training is very painful and muscle aches, and it is difficult for ordinary people to persist.
Carefully choose training movements, including horizontal and vertical movements, keep the coordination of body muscles, keep attention and concentration during the exercise, feel the contraction of muscles with your mind, ensure that every exercise reaches the extreme, and give muscles a heavy stimulus. Every time you train, you must be exhausted, and the strength exerted on yourself should decrease in turn, and each movement should be 6-8 times as a group.
It should be reminded that perfect back muscles are difficult to achieve, and these muscles are difficult to achieve with resistance training. A lot of training is conducted to the back through arm strength and shoulders. Isn't it difficult to roll up your sleeves and practice your muscles? But also pay attention to the details. Fitness is not reckless but also brain-strengthening!
It takes a running-in period to exercise the back muscles. If you have too little exercise time and are unfamiliar with many instruments, it is difficult to achieve the expected results. The length of the running-in period also depends on everyone's understanding of fitness and their willpower and efforts. Some friends may say that I have been practicing for a long time. If this is the case, please watch the action of exercising latissimus dorsi carefully and pay attention to the details to see if you have grasped the main points. If not, practice hard in the follow-up training and slowly realize this feeling. Exercise when you are most energetic.
Action 1: drop down
First of all, use the pulley machine, hold the crossbar with both hands, keep your body straight, slowly pull it down, pull the crossbar to your chest, stay for a few seconds, and then come back slowly. Pay attention to applying force with your back strength instead of brute force.
Action 2: Pull-ups
Hold the shoulder-width bar, keep your body straight and stand naturally. Bend your arms slowly, push your body upward, and use your back strength to move upward. Control your balance, don't swing from side to side.
Action 3: barbell rowing
Stand with your feet shoulder width apart, with your knees slightly bent into a semi-squat state. Don't bend too much. Put the barbell from the knee to the abdomen, and then slowly put it down. This action emphasizes not only the strength of the arm, but the stability of the lower back and the output of the upper back.
Action 4: Pull hard.
The action is similar to rowing a barbell to exercise the back muscles. The barbell straightens up from the shoulder and then slowly lowers.