If you want to make clothes hangers, it is not enough to have abdominal muscles and mermaid lines, and broad and thick back muscles are indispensable. Back muscles are also the parts that every bodybuilder can't ignore. It can not only shape the inverted triangle, but also be our solid backing. In any case, it can protect our upper body and avoid the risk of injury. Let's look at the components of the back muscles.

The back can be divided into four muscle groups: latissimus dorsi, trapezius, rhomboid and upright spine. The latissimus dorsi helps to show the width of the back in appearance, and it has two main functions. One is to retract the arm that extends forward into the body. The trapezius muscle shows the thickness of the back, and the upright spine is used to stretch the spine.

Many articles will mention that don't use exhaustion to do training. Under the correct and safe starting point, it will be better for muscle hypertrophy and nerve conduction to approach exhaustion or even overload in training. However, safety and sustainability are the key points of fitness. Exhausted training methods are more likely to lead to muscle damage, and the body will spend more time to repair it, which is not worth the candle. Therefore, Bian Xiao suggested not to be completely exhausted without scientific guidance.

The first action: pull the pulley.

When doing pulley lifting, you can make your upper body lean forward slightly and stand with your feet in tandem. When pulling the pulley, the elbow should be brought down instead of backward, and the elbow should be tightened to the sides of the body, so there is no need to be exhausted, and the whole range of motion is controlled very slowly. Pulling up the pulley can help us activate the latissimus dorsi.

The second action: the pulley pulls down.

Pulley Pull-Down We choose the pull-down before the neck, which will not cause shoulder joint injury, and can also complete a big weight-bearing exercise. We choose a wide forehand grip to stimulate latissimus dorsi and exercise trapezius muscle at the same time. Similar training movements include pull-ups and pull-ups to assist biceps.

The third action: bend over and row.

A good way to exercise latissimus dorsi when bending over and rowing, it can exercise the muscles on both sides evenly and make the sides of latissimus dorsi look symmetrical. If you have a partner with unbalanced back muscles, you can try to lean over and row. The only limitation of bending over and rowing is that the dumbbells in the gym are not heavy enough, so it is difficult to do gradual weight-bearing exercises.

The fourth action: pull your face.

Pulling face is an action that can exercise deltoid and trapezius muscles. There are two ways. The first way is "high pull". Tighten the shoulder blades every time before straightening the rope. This will exercise the trapezius and deltoid muscles. The second is to use "external rotation" and "lifting scapula" to complete the action, which will exercise the posterolateral muscles of rotator and deltoid.