Pull-ups mainly rely on triceps and pectoralis major, of course, back muscles also have a certain relationship.
Men can make their bodies look good by practicing their back muscles! Especially when you are 1.8 meters tall, you already have an innate advantage. But you must keep exercising your muscles.
The easiest way to practice back muscles is dumbbells. You can do it at home, which is convenient and economical. You are young and big, you should use at least 10 kg.
Do vertical lifts and horizontal chest exercises every day, and divide them into three groups, and the number of times in each group is more than that in the previous group. Because you are not familiar with your own situation, it is not good to give specific times. Feel for yourself.
The first group feels a little tired, so stop for 5 minutes before doing the second group, which is more than 1 group, and then rest for 3 minutes before doing the third group, which is more than the second group.
As long as you can persist, you can see the effect in a month.
How do novices practice their backs?
The difference between a novice and an veteran in a gym mainly depends on what he is exercising. There is no doubt that if you see a person exercising chest muscles for a long time, he is basically a novice, because chest muscles are the most easily highlighted.
And if one practices this back hard, he should be an old hand. Compared with chest muscles, arms or thighs, back muscles are the most difficult parts to practice. Because of eyesight, I can't see the back muscles, and the back muscles are not very sensitive, so it is difficult to feel the burning, recovery and reconstruction of the back muscles.
Imagine how sexy and handsome a man is.
The most important back muscles are trapezius, rhomboid, deltoid and latissimus dorsi. These muscles are not only refined to look good, but also the back muscles can make your arms and cores have explosive power in an instant. Bruce Lee, a kung fu superstar who is popular all over the world, has latissimus dorsi, which is why although he is not as strong as a cow, he can repel tall and powerful men with only one blow of his arm.
But it should be emphasized that back muscles are difficult to practice. Many people tend to exert their strength on their arms or shoulders when practicing their backs. It is not an endurance muscle, but it will feel sweaty and the back line will not improve. Therefore, special attention should be paid during training, so that the back can exert strength and contract the peak, and the back muscles can always be tight and tense.
Master the above pits that you should pay special attention to, and then practice them in a targeted way. It's best for someone to take a video for you when practicing your back. When you go back, watch it again and again to see if your back muscles are all involved in exerting strength. What other muscle groups need targeted practice next time? Do more actions to make your muscles focus on being taken care of. Doing so and thinking can make rapid progress!
Below, I will bring you back exercises suitable for five simple foundations, and quickly practice a strong tiger's back. As long as you persist for a long time, you can also have charming back muscles!
The first action: rowing in a sitting position.
2-3 groups, 20 times in each group, with an interval of 1 minute, and the weight, times and number of groups can be adjusted appropriately.
It is important to pay special attention to the fact that your body can't lean back, which will make your hip joint participate in the stress and lead to lazy back muscles.
The second action: barbell rowing
2-3 groups, 20 times in each group, with an interval of 1 minute, and the weight, times and number of groups can be adjusted appropriately.
Pay attention to the grip distance, which should be wider than the shoulder 18-20cm.
The third action: the arm rotates and pulls.
2-3 groups, 20 times in each group, with an interval of 1 minute, and the weight, times and number of groups can be adjusted appropriately.
The fourth measure: narrow push-ups
2-3 groups, 20 times in each group, with an interval of 1 minute, and the weight, times and number of groups can be adjusted appropriately.
The fifth action: pull-ups
2-3 groups, 20 times in each group, with an interval of 1 minute. The load can be tied between the waist and legs, and the number of times and groups is appropriate.
Have you learned the above five movements? Welcome to leave a message below and leave your opinion. We will reply as soon as possible. Practice the above five moves quickly!