0 1. This training action is most suitable for beginners, because it is relatively difficult. Many people who have just come into contact with fitness will choose a high-position pull-down training method to increase their back muscles. The most important thing of this action is to master its grip distance. The best grip distance is 1.5 times of the gymnast's shoulder, and the grip distance should not be too wide or too narrow. If the grip distance is too narrow, it will cause the biceps to exert force and affect the exercise of back muscles. If the grip distance is too wide, it will lead to the dispersion of back muscles.
02. Training action of rowing with one-arm dumbbell. This action seems simple, but it is actually very difficult, because many bodybuilders will make a serious mistake. They often use vertical training movements when lifting dumbbells with one hand. This action is extremely irregular. You must use the stroke trajectory to lift the dumbbell with one arm, which can exercise more back muscles. In the process of exercise, both hands should take turns to exercise. This will make the muscles on both sides of the back even, otherwise it will cause the muscles on both sides to be one big and one small.
03. Pull-ups. Pull-ups are the best way to exercise your back muscles. However, pull-ups are very difficult, so it is not recommended for beginners to use this training method. Only bodybuilders with a certain fitness foundation can complete this difficult action of pull-ups. Pull-ups can not only exercise the muscles of the back, but also increase the muscles of the biceps brachii. And pull-ups don't need advanced fitness equipment, just the horizontal bar. Although pull-ups are a very good training action, beginners should not try them easily, or they will cause muscle strain.