The feeling of acid swelling is normal. If there is no muscle strain, you can continue training. Of course, it's best to rest for a day or two to fully recover your muscles. The reasons are as follows.

The energy required for muscle exercise is provided by ATP produced by the decomposition of muscle glycogen. When the oxygen supply is sufficient, glucose is completely oxidized and decomposed into carbon dioxide and water, and a lot of energy is released, which is called aerobic oxidation of sugar; When oxygen supply is insufficient, glucose is decomposed into lactic acid without oxygen, and a small amount of energy is released at the same time, which is called glycolysis.

When the body needs a lot of energy for a long time or strenuous exercise, the aerobic oxidation of sugar is accelerated, but a lot of oxygen is consumed, and the muscles are in a state of hypoxia. At this time, glycolysis is dominant to provide enough energy, thus producing a lot of lactic acid to make muscles feel sore. Glycolysis is reversible. When oxygen is sufficient, lactic acid will be dehydrogenated and oxidized into pyruvate to continue aerobic oxidation, so the feeling of acid swelling will disappear at rest.

The answer to the second question is that the landlord is patient.

Back off:

A strong back is a symbol of a man's health. A wide and straight back will make a man look very strong. At the same time, back strength is also the safety guarantee for other strength training. The main exercise mode of latissimus dorsi is rowing.

Standing posture, the upper body leans forward parallel to the ground, hands droop, hold the bell, inhale, pull the bell back to the front of the leg, along the front of the leg to the front of the lower abdomen, pause, exhale and slowly put it down. During the process, keep your upper body forward and don't move.

"Rowing" also has three different grips. The narrow grip distance is one palm wide and the upper part of latissimus dorsi is mainly developed. The middle grip is shoulder width, mainly developing towards the middle, which is more suitable for beginners and can widen the back; The wide grip distance is one or two palms wider than the shoulder, which is mainly developed in the middle and lower parts.

In addition, you can also do the horizontal bar with wide pull-ups, the palm of your hand holding the bar forward, the body hanging, and the arm bending pull-ups.

Hard pull: exercise with a barbell, stand upright, lean forward parallel to the ground, reach out and hold the bell, and lift the upper body hard. So repeatedly. During the process, the legs are still, the arms are vertical, the upper body is straight, and only the waist strength is used for exercise.

You can do 3~4 movements, with 8~ 12 movements in each group. If you can't do 8 movements, it means that the load is too heavy and you need to lose weight. If you can easily complete 12, you should increase the burden. Otherwise, the effect is not great.

Pull down the latissimus dorsi with the back grip.

In the ever-changing era, new ideas and training methods are constantly being introduced, and sometimes a small movement correction can create a brand-new training effect, which is also the direction of our efforts. Many bodybuilders believe that pulling down the wider latissimus dorsi is equivalent to lengthening the wider latissimus dorsi. This is a very traditional training method and the effect is good. But now let's modify this action slightly-try to use a very narrow hand spacing (shoulder width) and then hold it back. You will notice the amazing fun of changing the range of motion and improving the quality of muscle contraction. When doing this project, 5 groups of 8- 10 at a time, each group takes a break of 1 to 2 minutes, and releases-pulls down-releases at the rhythm of1-21.

Initial reaction

Sit on the training machine, adjust the sitting posture, and support your thighs on the cushion of the bracket. Put your feet on the floor and keep your feet on the ground to keep your balance. Hold your palm against the bar of the training machine and adjust the appropriate hand width (shoulder width, no more than).

Action analysis

First, under your centralized control, slowly pull down the barbell from the extended position to the chest height until it is close to touching the chest muscles. At the same time, contract your back muscles and keep your elbows close to your body. At this point, your back should be slightly arched, your chest should be raised (like doing pull-ups on the horizontal bar), and the whole back should be kept tight, including the lower back. At this point, a complete action is completed. After finishing, straighten your arm to return the bar to the starting point and prepare for the next move.

Basic formula

The most important thing in this sport is the combination of stretching group and rhythm, which helps your latissimus dorsi to grow rapidly. In the gym, we often see some rude athletes who just use the overweight pounds to stretch, hoping to get the envious eyes of others. But I didn't expect that this only played the role of weight movement and body swinging back and forth, and it didn't have much effect on the modification of muscle lines. The correct way is to choose the right number of pounds (75-80% of the maximum load of the body) to practice, so as to successfully complete the specified number of groups. After all, achievements need to be accumulated many times, rather than doing something that is OK once or twice. In addition, in the process of pulling down, your upper body should try not to move, and you can only move by your arms. In this way, the effect will be displayed on the latissimus dorsi, instead of cheating to move the weight down to complete the action. In the process of stretching recovery, we should control the release of strength and feel the stretching of back muscles. When the arm is completely straight, the latissimus dorsi muscles stretch at the same time.

Back muscle training

Upper back vertical shrug

Starting posture

Stand up straight, hold (prone) barbells or dumbbells with both hands, and the grip distance is slightly wider than the shoulders.

Action process

First, let the shoulders lean down as far as possible, and the arms are not forced at all. Then, lift your shoulders (mainly contract trapezius muscles), stand still for one second, let go of your shoulders and repeat.

Breathing method

Inhale when your shoulders are raised and exhale when you are relaxed.

Pay attention to key points

Lift your shoulders and lift the barbell slightly. You can't bend your elbow just by contracting the trapezius muscle.

Upright rowing with upper back

Starting posture

Open your feet naturally, hold the bar with both hands, and the grip above the grip distance is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar).

Action process

Pull the barbell up slowly until the bar almost touches the chin. Hold still for one second and let the barbell droop slowly until the arm is completely straight. Repeat.

Breathing method

Inhale when the barbell is pulled up and exhale when it is drooped.

Pay attention to key points

When doing pull-ups, keep the barbell as close to your body as possible. If the grip is wide, lift the barbell with the tip of the elbow up. Don't swing when pulling up. The drooping barbell should walk slowly, and finally let the barbell droop as much as possible.

Latissimus dorsi pull-ups

Starting posture

Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.

Action process

Pull up with the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.

Breathing method

Inhale when pulling up and exhale when hanging down.

Pay attention to key points

When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.

Latissimus dorsi sitting pull-down hanging rod

Starting posture

Sit on the stool, straighten your hands up, with a wide grip distance, and hold the hanging stick forward (palm forward).

Action process

The latissimus dorsi contracts, and pull down the hanger as far as possible until it touches the back of the neck, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight.

Breathing method

Inhale when pulling down the hanging rod and exhale when releasing it.

Pay attention to key points

It is important to control the contraction and relaxation of latissimus dorsi. If the sitting height is not suitable, you can do it standing or kneeling.

Latissimus dorsi bent over and rowed

This movement is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells. When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest. If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone.

Starting posture

Bend your knees, lean forward, hold the barbell with your arms straight so that the barbell is slightly off the ground. Don't be depressed.

Action process

The latissimus dorsi contracts, pulls up the upper arm, pulls the barbell as high as possible, and stands still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.

Breathing method

Inhale when lifting the barbell and exhale when lowering it.

Pay attention to key points

When pull-ups, you should think that the main strength comes from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.

Changes of latissimus dorsi and rowing latissimus dorsi

Starting posture

Put a barbell at one end of the bar, leaving one end blank, and press it against the corner or with a heavy object. Riding across the bar, facing the heavy end, standing on the mat, knees slightly bent, hips moving backwards, hands holding the bar in tandem close to the barbell. Pull the heavier end slightly off the ground. Hang down your arms, don't bow your head.

Action process

The latissimus dorsi contracts and bends the elbow to draw the heavy end of the barbell closer to the sternum. Hold still for a second and try to tighten the latissimus dorsi. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly.

Breathing method

Inhale when pulling up and exhale when descending.

Pay attention to key points

In order to use the contraction force of latissimus dorsi as much as possible, you should relax your grip with both hands to reduce your arm strength. Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point. Hold your chest out, tighten your waist, step on your legs hard, and move your hips back.

Hard pulling of straight leg of sacrospinous muscle

Starting posture

Feet apart, slightly narrower than shoulders. Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder. Don't bow your head. Action process

Contraction of lower back muscles, upper body upward and backward, and shoulders backward as far as possible. Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.

Breathing method

Inhale when pulling up and exhale when putting down.

Pay attention to key points

Always keep your legs upright and don't bend your knees. Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy. Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.

Excessive sacrospinous muscle

Starting posture

Lie on the bench and let your upper body slide forward until your lower abdomen sticks to the edge of the bench. Bend forward and let your upper body droop straight. Let your partner press or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell piece on your chest.

Action process

Try to keep your upper body upright, and when you reach the highest point, stand still for one second. Then reply slowly.

Breathing method

Inhale when standing up and exhale when leaning forward.

Pay attention to key points

When stretching upward, try to contract the sacrospinous muscle, and don't move too fast.

Sacrospinous muscle is compressed and bent.

Starting posture

Lift the barbell at the back of the neck and shoulders, hold the bar with wide hands and stand upright.

Action process

Bend forward slowly until the upper body is parallel to the ground, rest for a second, and stand up until the whole body is upright.

Breathing method

Inhale when bending forward and exhale when standing.

Pay attention to key points

When the upper body flexes and stretches, always keep your chest and abdomen tight and your feet straight. Hold the bar tightly with both hands to avoid slipping on the cervical vertebra. Consciously and completely contract the sacrospinous muscle when standing.

Chest:

Flexion and extension of parallel bars: pectoral muscle, triceps muscle and deltoid muscle (toe) are the main muscles, and latissimus dorsi and trapezius muscle are also practiced.

The general process is as follows: hold the parallel bars with both hands, support your arms on the parallel bars, hold your head up and hold your chest up, the trunk and upper limbs are perpendicular to the parallel bars, and your calves overlap your ankles after bending your knees. The elbow joint bends slowly and the shoulder joint flexes, so that the body gradually descends to the lowest position. Pause for a moment and raise your arms until they return to their original state. Call to action:

1. Slow down the speed as much as possible.

2. Don't shake your body at will and keep your balance.

3. Don't swing your body back and forth to complete the action.

The arm flexion and extension of parallel bars is a sport, and different movements require different exercise effects on the main pectoral muscles and triceps brachii.

1. Choice of grip distance: narrow grip stimulates triceps brachii and wide grip stimulates pectoral muscle.

2. Selection of upper body inclination angle (side view): The focus is on the upper body of triceps brachii and the back arch of the body.

Make the arm complete the action behind the body; Focus on chest muscles and lean forward.

3. Angle between the upper arm and the trunk (from the back): The key point is to clamp the triceps brachii directly, and don't go out when lowering.

Zhang, arms parallel; Focus on practicing chest muscles, and you can stretch them out when you lower them.

Chest muscles include: upper chest muscle, inner chest muscle and outer chest muscle.

Do 20 light warm-up groups first, and then

Upper chest muscle exercise: upper oblique barbell bench press

I have never been interested in flat bench press, because flat bench press will stimulate the toe of deltoid muscle too much. Upward oblique bench press can exercise the upper chest muscles well. Setting the angle of the inclined plate to 30 degrees can better stimulate the chest muscles. Over 30 degrees, too much weight will act on the toe of deltoid muscle. Try to do 3 groups, 6 ~ 8 times in each group, and each group should be exhausted. Pay attention to control the speed when putting down the barbell, and it is better to be slow and steady. But don't stay, that is, when you reach the highest point, immediately put down the barbell and keep the movement smooth.

Inside the pectoral muscle: sitting posture equipment clamps the chest.

As a multi-joint compound action, this action can effectively increase muscle mass, which has many similarities with barbell bench press. But this unique practice angle (hands closed at the end of the action) can make the pectoral muscles contract better (focusing on the inside of the pectoral muscles). Instrumental exercise is safer and more stable than free weight exercise, and there is no need to control the balance of barbells. When you push out the weight, you can feel the contraction and pain of your muscles. The whole action is 6 ~ 8 times. I suggest 1-3 group.

Lateral pectoral muscle: dumbbell bird

Flat plate and upward inclined dumbbell bird are the best exercises to develop the lateral side of pectoral muscles. The width and thickness of the lateral pectoral muscle are very important to the whole pectoral muscle. In order to get the best exercise effect, the dumbbell should be lowered as much as possible, so that the muscles can be fully stretched. Don't put dumbbells together at the highest point, because the dumbbells at the highest point can't provide effective resistance to the chest muscles. In order to get the best exercise effect and safety, it is suggested that you complete the dumbbell flying bird exercise in a slow way. Do 3 groups, and each group will do 6 ~ 8 times with the maximum weight.

I hope I can help you!