How can I exercise into an inverted triangle with a wide top and a narrow bottom? That is, the upper body has wide shoulders and a lot of muscles, and then the legs are very thin and long. How should I exercise? In the male world, a figure with an inverted triangle can definitely stand out from the crowd and show male charm; The inverted triangle figure is mainly determined by three aspects: shoulder width, back and waist. The most difficult thing is to practice the back muscles. This article will list a few points to give you a clear understanding of back muscle training.

1, don't stick to all kinds of back exercises, all you need is one action-pull-ups, the most effective back training action.

2. Use a grip slightly wider than the shoulder. Research shows that this grip can stimulate the back muscles most accurately and safely.

3. Pull-ups need the help of the grip band, and the movements can only be completed when the hand grip is exhausted, so that the back muscles can be fully stimulated.

4. Don't shake your body during the action to avoid meaningless borrowing. The chin can touch the bar when the pull-ups are up, and the arms naturally stretch when the lower body is up.

The difficulty of pull-ups varies from person to person, but they can all be improved through persistent practice. After each group reaches 15 times, you can carry out weight-bearing exercises. Generally, you can do 4 groups at a time.

6. Pay attention to the peak contraction. During the movement, the body will increase the body amplitude and fully stretch the back when lowering the body, so as to obtain better practice effect.

7. After each group of exercises, the muscles in the back should be stretched.

8. The back muscle group is a large muscle group, which needs multiple groups of exercises to be effective. Therefore, it is necessary to practice many times in the training process, that is, each group should do it as many times as possible.

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I hope it helps you! ! !