Today, I will organize a set of training moves that can widen your back, make your back wider and more powerful, and better attract girls' attention. There are two main problems in back muscle building training, namely the overall width and thickness of your back. As long as you solve these two problems, you will be absolutely sexy and magnificent, but if you don't handle these two problems well, it is easy for you to bend your waist and buckle your shoulders in front, which will affect your figure. Therefore, you can't practice blindly when practicing your back. The back itself is an extremely difficult part to practice.
With vast and scattered nerves attached to it, it is often difficult for a trainer with average training level to feel the congestion and force of the back muscles. Therefore, when training, the trainer must master the posture of back training movements and carefully study the force of each movement. If you practice your back and your biceps feel sore, then your training has no effect on your back. The main reason why back training is difficult is that you can't find the feeling of exerting strength after training, which leads to
So how to improve this situation in the back and make the back training more quality? How about one of the fitness exercises? God level? Training movements? Pull-ups are definitely a god-like movement in fitness training. Its various variants can be practiced in any part of the upper body, so everyone should learn this movement more. So how can you use this movement to find the feeling of back strength when practicing the back? First, use pull-ups to strengthen latissimus dorsi, teres major and teres minor. If you want to practice your back well, you must first strengthen these small muscle groups.
Very critical, especially latissimus dorsi. You can't get effective stimulation training at the beginning of training, and it's difficult to find the stimulation of your back. So you must put the pull-ups in the first movement in the early stage of the back movement combination, first stimulate the latissimus dorsi with the pull-ups, and teres major and teres minor will activate them, then every movement in your whole training movement will be very effective and quality. If latissimus dorsi is not activated, you can also train directly with other movements.
Here is a set of back training exercises for you, which can help you train your back better. You can choose 1 * * * 5 movements according to your own ability (back training requires more weight training), and each movement is done in 4 groups, with an interval of 90 seconds between groups and an action interval of 120 seconds.
Warm-up exercises, self-weight pull-ups, do 3 groups, each group does 10 times. It says that in order to make back training quality, we must use pull-ups to activate latissimus dorsi, so we take this action as a warm-up exercise, which is most conducive to training.
Action 1, barbell rowing, each group does 12 times. Pay attention to posture during training, and the angle and posture of leaning over should be standard. This action definitely abuses latissimus dorsi. When the latissimus dorsi muscle activated by pull-ups meets barbell rowing, its stimulation intensity is absolutely beyond your imagination.
Action 2: Row with rope while sitting, and do 12 times in each group. Rowing is the main action of back abuse, and the main training action of the back is to stimulate all parts of the back from different angles with different rowing actions, so if you want to practice your back well, you must learn all kinds of rowing actions.
Action 3, sit-down rowing, each group does 12 times. This movement should be trained by increasing the weight, that is to say, the first group uses small weight, the second group uses medium weight, and the third and fourth groups use large weight, provided that the large weight can be controlled.
Action 4: Pull down the rack with straight arm. When doing this action, keep your body at a certain angle. Study the reference pictures carefully. If the posture is wrong, this action will definitely have no effect. Of course, as long as the posture is wrong, all back training actions will not have good results. Do 12 times in each group.
Action 5, rowing with one arm dumbbell, is a very common back training action, but you must pay attention to your body posture during training, and do it 12 times in each group.