Okay, let's get down to business. Let's learn about the back muscles first.
Dorsal muscle group involves many muscles of human body, including latissimus dorsi, trapezius, rhomboid, teres major, teres minor, supraspinatus, infraspinatus and erector spinae. Therefore, in the northern region, we should use different instruments to exercise from different angles from top to bottom, so as to be wide and thick and fully show the male posture.
Next, start the formal back width training method.
Exercise and exercise latissimus dorsi; T-bar high position pull-down
This posture can not only practice back width, but also stimulate the back and deltoid muscles. Of course, the two heads also made great contributions. When doing it, it is a pulling process from straight arm to curved arm. Pay attention to the back when pulling up. When you reach the highest point, you will obviously feel the obvious tension in the red area, especially on both sides of the red area. Never wear it on the internet with the strength of your arms, otherwise you can't exercise your back width. Another thing to note is that the knees can be bent to avoid flashing to the waist. And the back should be straight, which can protect the waist from injury and increase the stimulation to the waist muscles. Correct exercise can not only exercise the waist, but also avoid injury. The wrong exercise will do harm and have no effect. I have had a back injury, and I hereby emphasize (the feeling of writing an important article).
The second action of exercising latissimus dorsi; Wide grip pull-ups.
I don't know how to get the second place in pull-ups, which is a mistake. The action of this person in the picture actually needs to be improved (if you can't find a better picture, please deal with it); Improvement 1: The distance between hands should be wider, that is, the maximum width of the instrument should be reached. Improvement 2: pull it to the chest, knowing that the neck effect is not very good (of course, it is not very good compared with the chest). Another thing to note is that the speed must be slow, and 4 to 5 seconds is more appropriate. Like the high-position pull-down, there is obvious tension when the wide grip pull-up is pulled up to the top of the back.
The third action of exercising latissimus dorsi; The front of the neck is downward.
This is similar to pull-ups, except that the load is smaller. After all, pull-ups are your own weight, and pull-down weight is your own control. The main events are similar to the forehand wide grip pull-ups, so I won't say much.
Next is the exercise of the lower latissimus dorsi.
Action one; Pull down with reverse grip.
In fact, standard pull-ups can be done, which is not difficult. The key point is to lean back a little when pulling down, and also to focus on the back, relying on the contraction of the back to exert force, not on the arm.
The latissimus dorsi muscle group in the middle: action 1: rowing with dumbbells in one arm.
The second action of latissimus dorsi: rowing.
Look at this guy in the picture, how much his back width has shrunk. When practicing the back, the back should be fully contracted, and the specific action is to clamp the back. And look at this guy's knee is bent, protect yourself; And his back is straight, it must be straight.
The third action of latissimus dorsi: rowing in a sitting position.
If you look at the picture carefully, you will find that your arms are straight from beginning to end! They all rely on the large contraction of the backrest, and the movement range is not large.
However, although it is described in the picture, in actual practice, you can also bend your arms, much like rowing. The difference between this action and accidental boating is that it has less load on the waist and legs and is relatively safe.
One of the exercises of the lower back: pull hard! !
This is definitely a super manly action! ! The action looks very simple, just simply lifting the waist, but it can only be done by practicing hard pulling, because people who practice hard pulling and sweat all know the hegemony of hard pulling. Hard pull and squat bench press are called the three ace moves in bodybuilding and have world records. When you pull hard, you must straighten your back, or you will get hurt easily (again, I used to flash across my waist, so I am very sensitive to it). This ace moves cool, and two groups will make you sweat, in one word: cool!
The third action of the lower back: bow
Anyone can do this. How to practice? Look at the picture. I am also a ditty in this operation.
All right, that's all. Actually, it's not complete, but if you want to be complete and it's quite difficult, that's it first.
The question of speed is really controversial. Some people say slow, others say fast and good. I just want to talk about my own views. As long as you find the feeling of broad back and hard work, I think it's good. I don't know how to rock the boat. I sit fast and dare not stand too fast.