Today, I will show you a back training. Before you do straight arm compression, remind yourself that what you need to do is to use latissimus dorsi, not to measure your arm or inertia. If you only rely on the biceps, it will completely become an arm training. Your back is still weak.
Are you ready?
1, straight arm down
(Sitting rowing is a super group, 4 groups, each group 15 times. The first group is the warm-up group. )
This action can give full play to the function of latissimus dorsi. The latissimus dorsi drives the humerus (upper arm bone) to move backwards, downwards and forwards.
Keep your elbows slightly bent, but don't change the angle of your torso. This action only needs to move the shoulder joint. At the peak, you can feel the intense contraction of latissimus dorsi. At the low end, push your chest muscles. Don't use other muscles to exert strength.
This action can cooperate with low rope rowing to form a super group to pre-fatigue latissimus dorsi and pump a lot of blood into the muscle. The more blood there is in the muscle, the stronger the squeezing will be and the fuller the muscle will be.
These groups need to play their full role. So, between the super groups, grab anything that can stretch latissimus dorsi and stretch it.
Sit and row.
(and straight arm pressure are super groups. 4 groups, each group 15 times. The first group is the warm-up group. )
In order to get enough stretch in the stretching posture, latissimus dorsi needs to stretch forward. In the process of returning to the initial position, the back cannot be 90 degrees, and you can't use your hands.
Keep your chest out during the whole movement, otherwise the biceps will exert force to drive this movement.
3. Hold the high position and pull down.
(3 groups, each group 10- 12 times)
Keep your balance and pull the pole to your chest. If you practice the reverse grip, you can put down your elbow more conveniently, because this angle is more natural. Try to lower your elbow as low as possible, which can bring you more full and sustained contraction. At the top, the arms are over the sides of the head. This can fully stretch the latissimus dorsi.
Grip distance depends on personal preference. I just like the shoulder-width grip. In this case, my arm will be straight and the pressure on my wrist will be less. No matter where you put your hands, it is important to lean back, pull down your elbows and hold your chest out.
4. barbell rowing upside down
(3 groups, each group 10- 12 times)
The posture of barbell's reverse stroke is the most natural, and the stroke action is the most profound, which can bring strong contraction. It's easy to open your elbows when you practice rowing.
When practicing rowing, some people will pursue a higher torso position. This is actually unnecessary. If your torso is high, it is because it is too heavy. Adjust your weight. The angle of your back should not change.
The head is in a neutral position, aligned with the spine. Don't turn your neck and keep staring at the ceiling. In this way, your spine can maintain a standard posture.
The barbell is close to your thigh. Pull the barbell to the thigh and navel.
Everyone likes this action, which usually adds a lot of weight. Many times, this action is not used to increase the circumference. Use proper weight, as long as it can make you feel fully contracted, but don't let other muscles participate.
If the above actions have been completed in place, the consumption of the whole training volume is very large, and tomorrow's promotion is needed within one month. After the training, you must supplement enough food and rest. Muscle growth is done at rest.