Gyms have always had the saying that "novices practice their chests, masters practice their backs, and great gods practice their legs".
For many Meng newcomers who have just entered the gym, fitness only means practicing chest muscles, arms and abdominal muscles.
It is impossible to practice your legs and hips, not in this life. After practicing the wall for the second day, I saw that the chest muscles and abdominal muscles were not cold, and I couldn't see them when I practiced my back. I decisively passed. (is it the voice of many people? )
See what happens to those who only practice breasts!
1. Decreased face value
Here comes the thin man.
In the case of only practicing chest muscles
It will be very uncoordinated.
▼
Obese people
Chest muscles are big enough.
I also have the urge to touch it.
Come and enjoy it.
▼
From the people in the fitness circle
This kind of person who only practices breasts has a nickname.
Bench monkey with bench press
You can find them at a glance in the gym.
Due to chest strength and back strength
The gap is too big.
They usually arch their upper backs.
Shoulders forward, palms backward, thumbs inward and body forward.
The curvature is very similar to that of monkeys and orangutans.
The ideal figure for boys' fitness should be an inverted triangle, with wide shoulders and thin waist and abdomen, and a perfect figure with even muscles.
2. Damage to health
For a long time, I only practiced chest and not back.
It will lead to a large gap in chest and back strength.
Have bad posture such as round shoulders and hunchback
Causes cervical pain, shoulder pain, back pain,
Neck extension and so on.
The so-called suprachiasmatic syndrome
If it is serious.
It will also deform the spine and compress the nerves.
Round shoulder hunchback is the performance of upper body muscle strength imbalance. The pectoral muscles are over-developed, and the small muscles behind them can't keep up, so the shoulders naturally pull forward.
So everyone, really don't just practice chest (mainly boys), balance rationality is king!
Here are a few golden moves to strengthen the back muscles and balance the front and rear muscle chains.
0 1
1. Wide grip pull-ups
? There is no best back exercise. If you can only choose one action to practice your back, you will definitely choose pull-ups Here we choose the wide grip that is most beneficial to practice the width of your back, and many other small back muscles will also be trained.
Action points:
? Grasp the handle or horizontal bar with both hands, and the distance between them is as wide as possible, so that the lower part of the back is relaxed, the latissimus dorsi muscle is fully extended, and the two calves are bent and lifted.
? Inhale, concentrate the contraction force of latissimus dorsi, and pause for 2-3 seconds at the highest point of arm flexion pull-ups. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers.
0 2
2. Wide grip and high position pull-down (practice width)
Action points:
? Hold the handle, palm forward, open your hands as far as possible, straighten your arms, tilt your body and head back about 30 degrees, bend your lower back and hold your chest out;
? While exhaling, pull back your shoulders and upper arms, pull down the handle until you touch your upper chest, and pause for a moment. When fully tightened, concentrate on contracting the back muscles. During exercise, the upper body should be kept fixed, and only the arms are moving. Don't pull the handle with your forearm, and slowly recover.
0 2
Second, trapezius muscle
? Trapezius muscle is located in the upper shoulder and cervical vertebra, and can be divided into upper trapezius muscle, middle trapezius muscle and lower trapezius muscle. The contraction of the upper muscle bundle can raise the scapula, the contraction of the lower muscle bundle can lower the scapula, and the contraction of the whole muscle can make the scapula closer to the spine.
? Its training points: mention
0 1
1. Rowing upright (when practicing deltoid)
Action points:
? Stand naturally, hold the middle of the bar with the back of your hand forward, the grip distance is slightly narrower than your shoulders, and your arms are hanging in front of your legs.
? Hold the bell and slowly lift it close to your body, with your elbow always above the handshake; Until it is pulled to the vicinity of the horizontal position in front of the neck, the peak stops slightly; Slowly recover along the original road.
0 2
2. Dumbbell shrug
Action points:
? Hold a dumbbell in each hand, stand up straight, hold your chest and abdomen, and naturally hang your arms at your sides with your palms facing each other. ?
? Keep your arms straight, raise your shoulders as high as possible, pull the dumbbell up and exhale at the same time. Until the shoulder is lifted to the limit, the peak stops for a while. ? Then lower the dumbbell back to the starting position and inhale at the same time. ?
0 3
Third, erector spinae.
? Erector spinae, located in the lower back, is one of the important deep muscles to keep the spine stable and plays a connecting role in the muscles of the whole body. Exercising erector spinae can effectively improve waist strength.
? Its training points: quite
0 1
1. Goat stand up
Action points:
? Stick your legs on the lower end of the instrument, keep your legs straight and lie prone on the upper end of the instrument.
? Arms crossed, eyes always looking forward, neck and body straight. Inhale when you are ready to start the action, then slowly lower your waist, exhale at this time, lower your body to the level of the ground, and then straighten your body with the strength of your waist.
0 2
2. Bend your legs and pull hard (one of the golden moves to practice your back)
? Stand with your feet in a figure of eight, put the barbell in front of you, bend your knees and bend over, hold the barbell with both hands, the grip distance is about shoulder width or slightly wider, raise your head slightly, hold your chest out and tighten your back, and tilt your hips. The upper body leans forward about 45 degrees.
? Leg muscles stretch their knees hard to lift barbells, stop at the peak for a while, and slowly lower their knees to recover.
Tips: Are there such people around you? Pass it on to friends who only practice breasts!