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In the gym, we often see men who think they are very strong. After doing the wrong bench press, they raise their arms and sway on the floor to show the strength of their back muscles. This is a psychological disease, which we call "Fantasy Giant Back Syndrome". Many people may have committed or are suffering from this disease.

Below the back is the sacrospinous muscle, which is mainly used to bend and erect the trunk. Hard pull and Roman back chair are good exercise choices, and squat will also involve sacrospinous muscles.

The way of plastic back

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All previous Olympic athletes have an extraordinary back, not only generous and huge, but also angular. They made great efforts to carve the back.

Carving the back doesn't mean you don't need to repeat the joint training. The back is a huge and complicated part. You need to make it work like a crane, constantly lifting the weight you think is almost impossible, and making all the muscles in your back work like a single muscle. The purpose of this exercise is to increase the volume of muscles.

Width and thickness, but only these three points are not up to Mr. Olympia's level. Maybe your back is more generous than other players, but if it can't twist, it can't separate, and it can't suddenly present small muscle groups such as diamonds and teres major, no one will pay attention to it. Anyone can develop muscle mass in heavy training, and only the big man with these wonderful details is the real master.

I know I am famous for my cruel training and using huge weights, but this is not my only training method. I have days of overload training in every part, and I will lose weight in the next training, and try my best to stimulate those single muscles that I missed in overload training until they are as tight as piano strings.

In order to achieve this effect, I chose four kinds of exercises that focus on specialized muscles and don't waste energy on the main back muscles (I have already practiced on the day when I gained a lot of weight). These four isolated exercises are not easy. Compared with heavy exercise, they are more exhausting, because the muscles must remain tense during the whole exercise until all the muscles in this area feel burning.

In order to achieve the greatest burning sensation in each training, I often change my training methods and always choose four exercises, but I never do them in the same order in a training cycle, and sometimes I change my training movements. As for the number of groups, usually the first exercise is 4 groups, and the other exercises are 3 groups, and the number of times in each group is always kept at 12.

Here are my four favorite plastic back exercises. I hope everyone will close their eyes after reading every part. Think carefully about which parts of this action should be practiced and why it will work. Remember, you can't be a world champion just by repeating and practicing together.

Wide grab neck, front pull-ups.

Ultra-heavy rowing and hard pulling are essential in any back training program, but neither of these exercises can bring you a well-defined and patchy "armor" from the end of latissimus dorsi to the bottom of deltoid muscle. Only the top-down pull-down action can do this. This is why I do this exercise. I have a wide grip and hang heavy objects below the waist, because the purpose of training is to carve muscle lines and improve muscle separation. When pull-ups, imagine that the upper and outer ends of latissimus dorsi are pulled to the waist until the chest touches the bar, and then slowly descend to keep the muscles tight. If this is the first exercise, do 4 groups, each group 12- 15 times. If it is not the first exercise, do 3 groups, each group 12 times.

One-arm dumbbell rowing

I use a dumbbell of 200 kg, which may sound a little heavy to maximize the feeling of watering the ground, but I have been practicing this movement for many years, and I can do very strict movements with 200 kg. The advantage of rowing with dumbbell on one arm is that its freedom of movement allows me to aim at where I want to practice. Keep control during the action, and don't yank and release. When descending, put the dumbbell as low as possible so as to exert good pressure on the back. Pull-ups only by contracting latissimus dorsi muscles, avoiding the strength of arms and shoulders until the dumbbell touches the chest. Do 3 groups, each group 12 times.

Wide handle t-type pull-down type

I do both front neck pull-down and back neck pull-down. The front neck pull-down lies in rhomboid muscle and upper back. The neck pull-down focuses on the ends of the upper back and lower back. Whether I pull down before or after my neck, I slowly tighten my muscles to ensure that I don't use the strength of my shoulders and arms to keep my movements stable. Do 3 groups, each group 12 times.

Rowing on a pulley

I have done two exercises of pulling from top to bottom, and one exercise of pulling from front to back (rowing with dumbbells in one arm), so I will use another exercise of pulling from front to back to keep my balance. Although pulling from top to bottom can widen the back, it has little effect on improving the strength and thickness of the back. This can only be done by pulling from front to back. I stretched my arm as far as possible until I felt pressure under my armpit, and then pulled the handle to my abdomen. Hold your chest out and arch your back slightly. It is very important to always maintain an upward posture. Don't lean forward or backward. Do 3 groups, each group 12 times.

Change the training plan

For professional players, it is very important for professional players to constantly change various factors of training, such as practice movements and their order. This is because, first of all, the weight we use is too large, and muscles need more recovery time. But we don't want to stop practicing. We can still train regularly by changing the combination of exercises, choosing different exercises or from different angles, using light and heavy, using high times and so on. Second, changing the training plan can keep people fresh and make muscles get new stimulation and grow continuously.

For beginners: the situation is just the opposite, because you are neither tired by heavy training nor adapted to training. In other words, you need more weight and more practice. So, for the first six months, I suggest you don't change your training plan. The only change should be to increase the quantity and weight and keep the same movement and order. Until you master them completely. When a specific muscle, rather than an auxiliary muscle, reaches fatigue first, it means that you have mastered this movement.

Three principles

1. The range of back training is far more important than other parts. Every movement should be fully extended and completely contracted.

Further up is latissimus dorsi, which is huge and looks like wings. Its antagonistic muscle is pectoralis major. Its function is to pull things down or back, so many pulling actions involve latissimus dorsi: pulling from front to back can increase its thickness; When the trajectory is parallel to the back, it mainly involves its lower part and outer side; The distance of the wide grip is concentrated in the upper part, so the width of the wide grip can be increased by pulling down and pulling up; On the contrary, the narrow grip focuses on the lower half. Rowing: single-arm rowing and wide-grip barbell rowing focus on the inside of the back; Sitting boating and T-boating focus on the outside of the back.

Above and in the middle are three muscles covered by latissimus dorsi and trapezius: teres major, infraspinatus and rhomboid. They have a similar function to latissimus dorsi, and they participate in training latissimus dorsi.

At the top is the trapezius muscle, which is used to lift things from bottom to top.

Back training program (A and B are used alternately)

A

Hard inquiry (a way of credit inquiry)

Super group: pull-down and straight arm pull-down

Instrument rowing

Barbell row

B

Roman back chair

Super group: wide grip and narrow grip pull-ups

One-arm rowing

Sitting paddle

Pay attention when training: because no muscle group needs such hard training and carving as the back. Unfortunately, however, we can't see the movement of our back muscles during training. So muscle contraction and congestion are often not felt. The solution: put a mirror in front of you and a mirror in front of you. This may be difficult to do, but you can imagine ronnie coleman's invincible back in training, and imagine that your back is moving towards this goal. This will make the back muscles more involved. In addition, doing more modeling training can enhance the control and induction ability of muscles, so that the target muscles can be really tempered in training.

1 Lose weight:

Do you gain weight blindly in training and want to get a big man? If you can't feel the contraction or congestion of latissimus dorsi and trapezius, you should lose weight, increase the number of times and experience it carefully until the muscles feel burning.

2 increase strength

Interestingly, many people are not as strong as their chests when training their back muscles. The muscles in the back are much bigger than those in the chest. Therefore, the intensity of back training must be greater than that of chest. You have to train your back with more movements and groups.

3-person training

Training the back and other muscles on the same day will affect the training effect of the back, whether it is training first or training later. If you do biceps training after back training, you will save some energy for the next biceps training during back training. This will make the back training insufficient and affect its training effect.

4 Use free weight more.

With the development of science and technology, the training equipment has been greatly improved. However, fitness cannot trust science in terms of equipment. Don't pull down if you can do pull-ups. If you can do barbell/dumbbell rowing, don't do sit rowing; Unless you are old and weak, or have been injured.

More back training topics: /spe_b2. active server pages

How to exercise the waist?

Abdominal waist is the focus of bodybuilding. The abdomen is in the center of the body, which is particularly obvious. From the point of view of human bodybuilding, a truly bodybuilding abdomen should consist of a slender and powerful waist and abdominal muscles with obvious lines. Therefore, please don't neglect abdominal bodybuilding.

First, sideways bending action: upright. Legs apart, arms raised horizontally, upper body bent forward, fingers of left hand touching right foot, right arm naturally raised. Don't bend your legs and arms, inhale, then recover and exhale. In the other direction, repeat. Do it eight times in a row

Second, leg flexion: supine position. Put your arms flat on the ground, bend your knees and lift them at the same time after straightening your legs, and inhale to make your thighs close to your abdomen; Then exhale and slowly restore. Repeat 8 times.

Third, lift the legs and abdomen: mainly to develop the lower abdominal muscles. Lie flat on your upper body, straighten your legs as high as possible, and then slowly put them down. After this action is done evenly, bend your knees and continue to do the same action. Repeat 8 times.

Fourth, sitting and bending: mainly to develop upper and lower abdominal muscles. Straighten your knees, lean back and forth, keep your body balanced, and then bend your knees and abdomen to make your abdominal muscles flex extremely. In practice, feet can never touch the ground.

5. "Cycling" exercise: supine position. Take turns to bend and stretch your legs, imitating the action of pedaling a bicycle, fast and flexible, and the range of flexion and extension is as large as possible. For 20 years? 30 seconds.

Six, twisting the waist: hold the handle with one hand or pull a certain weight, twist the waist and turn around in various postures, and exercise the external oblique muscles and waist muscles.

Everyone can choose the above exercises according to their own situation, and gradually increase the amount of exercise each time according to their own physical condition, twice a day.

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Lumbar muscle:

One-arm dumbbell rowing

This is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back is thick and the lines are clear.

Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly.

Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi.

Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more.

Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise.

Second, pull down the chest.

Wide grip pull-down (mainly for latissimus dorsi) can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back.

Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width.

Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense.

When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi.

Number of groups: use the weight that you can do three groups, 8 ~ 10 times/group, and pay special attention to the action specification. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back.

Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles.

Third, row with a single-arm paddle.

It can teach you to fully contract and stretch the latissimus dorsi, and you will feel the strength of the latissimus dorsi strongly, and at the same time, it can improve the efficacy of the nervous system to dominate the latissimus dorsi.

Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support.

Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand turns in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle.

Number of groups: do 3 groups of left arm and right arm, 10 ~ 12 times/group, and kneel on the left knee when pulling with the left hand.

Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder.

Fourth, stand upright and lift horizontally.

Deltoid muscle is the main muscle group of shoulder. Most practitioners think that prone and side lifts are simple shoulder exercises. In fact, the part behind the deltoid muscle is larger than the shoulder. Therefore, it is very important to have a strong and developed deltoid back when shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because the strong latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats".

Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite.

Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover.

Number of groups: make 3 groups, 10 times/group.

Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles.