Question 1: How to exercise back muscles and shoulder muscles at home? It is difficult to train shoulder and back muscles by gravity without any equipment, but there are some methods. Handstand push-ups. This action is dangerous and difficult, and it is not suitable for people who exercise for the first time. The method is to stick your feet to the wall at first, touch your head down and stand upside down, then try to bend your arm step by step and lower your center of gravity to do the supporting action. Gradually, you can strengthen your shoulder, back and waist muscles. This is an action aimed at the shoulder and back, instead of actually touching all the muscles of the upper body like ordinary push-ups. Push-ups with both hands parallel to the waist can also focus on back exercises, and V-shaped push-ups (I hope lz can watch videos by himself) focus on shoulder exercises.

If there is a horizontal bar in the community, pull-ups are the best, but lz says at home, then forget it.

Good health is a lifetime thing, and it can't be done overnight. The more you pay attention to it, the more it will return. Lz said that "just 20 minutes" means "building muscles quickly". In fact, under this premise, no action can guarantee that it is effective.

I wish you happiness!

Question 2: How to exercise muscles at home? Hello, my friend! Let me answer you:

First, the family exercise plan:

In fact, exercise is very simple, but general bodybuilding training takes three months to see obvious results. I mean, obvious results. Maybe you can feel the increase of strength in a week or two, but it is impossible to really see obvious changes in muscles without three months. Because you have to give your muscles a time to grow.

Exercise method at home:

Upper limbs: push-ups, pull-ups, parallel bars arm flexion and extension.

Lower limbs: running and squatting.

Waist and abdomen: sit-ups and stand up.

Push-ups: mainly exercise the strength and muscles of chest muscles, shoulders and arms.

Pull-ups: There are two situations. Palm forward mainly exercises back muscles, arms and shoulders; Palm backward mainly exercises biceps brachii.

Sit-ups exercise abdominal muscles.

Parallel bars arm flexion and extension: put your hands on the parallel bars, then bend your arms slowly, and then support your body hard until your shoulders are slightly lower than your elbow joints, so that your arms are straight.

The above actions 8- 12 are a group, and 3-5 groups are done at a time. Do it 3-4 times a week or every other day. You can adjust the number of times and groups of the above actions according to your current strength level. For example, pull-ups are difficult, so you can do less first, and then slowly increase the number of times and groups. When the number of times and groups of all actions increases a lot and takes too much time, you can add heavy objects to your body instead of increasing the number of times and groups.

Second, diet and sleep.

Eat protein after training: In 30 ~ 90 minutes after training, the demand of protein reaches its peak, and the best effect is to supplement protein at this time. But don't eat immediately after training, at least once every 20 minutes.

Rest for 48 hours: you need to rest for 48 ~ 72 hours after the first local muscle training before you can carry out the second training. If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and only do 3 groups, 2025 times in each group, and use them all up; The time interval between each group should be very short and should not exceed 1 minute.

Light is better than fake: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed. The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur. In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements. Don't compare with others.

I hope my answer will satisfy you! (My QQ 99808)

Question 3: Is there a schematic diagram of latissimus dorsi muscle strength? Is it the change of back muscles when latissimus dorsi exerts force? It is best to use diagrams or videos instead of live demonstrations. Understand the function of latissimus dorsi first, and then you will know why latissimus dorsi thinks that contraction has the function of shoulder extension and abduction.

Question 4: A complete set of back muscle training methods, how to practice back muscles 1, and do inclined rowing with dumbbells.

Hold the stool with your left hand, kneel on the stool with your left knee, and retreat your right leg. Hang the bell on your right arm, pull up the dumbbell with your back strength, then put it down and change direction. This action helps to practice the thickness of the back and strengthen the muscles.

2, exercise back muscles can do pull-ups.

Pull-ups: Do 3 to 8 groups, with each group doing about 10, and each group resting 1 min.

Starting position: Hold the horizontal bar with both hands, with the grip distance wide (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally droop and straighten.

Action process: use the contraction force of latissimus dorsi to pull up the body, pause for one second when the chin exceeds the horizontal bar, 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. You can bend the knee joint and cross the two calves backwards, so that your body leans back slightly and you can exercise your back muscles better.

Step 3 slide against the wall

Stand up straight, with your back against the wall, and move your feet forward about 18 inch. Raise your arms so that the upper arm is parallel to the ground and the forearm is vertical to the ground. Elbows and hands against the wall. Next, pull your elbow back. This action can exercise the small muscles in the back and the neglected muscles.

Question 5: How to practice back muscles at home If you have barbells or dumbbells at home, you can choose to row with barbells or dumbbells.

If you don't have strength equipment, then you can find a horizontal bar to do pull-ups.

In the best case, the two fit together. Rowing increases the thickness of latissimus dorsi and upper back muscles. Pull-ups can increase the width of latissimus dorsi

If both sides are not satisfied. You should buy dumbbells or barbells or tension ropes first. The action of practicing back is monotonous, and you can't do it without weight.

Question 6: How to practice latissimus dorsi, how to exercise men's perfect back curve 1, running.

Running 2000-5000 meters every day can greatly improve the tolerance of cardiopulmonary function. At the same time, you can exercise the muscles of the whole body, which is the basis for quickly practicing bodybuilding muscles.

2. Standing long jump

The standing long jump is divided into three groups: early, middle and late. Doing 25-50 in each group is the fastest way to train leg muscles and lengthen the whole body muscle lines.

Step 3 push-ups

Push-ups are suitable for friends who have a certain strength base. Try to keep your body straight every time you do it. Especially don't bend your legs and waist. Do at least 1 group every day, with 20-50 in each group. It is a good way to exercise arm muscles and strength.

Step 4 sit-ups

Sit-ups are one of the common ways to practice abdominal muscles, which does not take up space. It is also very suitable for home. It is recommended to do more than 30 sit-ups at a time.

5. Dumbbells

Friends who want to exercise biceps brachii can try dumbbells and lift them through their arms. Strengthen local muscle exercise, do at least 50 at a time. In order to effectively strengthen the shape of muscles.

Step 6 swim

Friends who can swim might as well try swimming in the indoor swimming pool several times a day. Swimming is more effective and faster than running to exercise muscles, and muscle lines will be longer and more beautiful.

Question 7: How to exercise back muscles and overcome hunchback? To overcome hunchback, I strongly suggest that when you do push-ups, try to keep your push-ups straight. Pull-ups are very wide. To do handstand is to climb on the bed, put your hands behind your back and stand up. It doesn't matter how much you do. What matters is quality, not quantity. Try to do everything well. Make eight in a group. Do eight groups. Each group takes a minute to correct it slowly.

If the hunchback is not serious, it is suggested to improve it through usual exercise. For example, wide pull-ups and neck pull-ups, insisting on exercise can not only improve hunchback, but also shape a strong back muscle curve.

If the hunchback is serious, go to a regular hospital for treatment as soon as possible.

Remember to warm up before exercise, and stretching after exercise is also helpful for hunchback. The specific warm-up stretching action can be Baidu.

Question 8: How to exercise low back myofascitis? Is there a video? Do more exercise and squat.

Take mine. .

Question 9: I saw in the fitness video that only practicing chest muscles without practicing back muscles will lead to hunchback. Is it reasonable to invite professionals to talk about it? Thank you! ! ! This makes sense, because if we only pay attention to the exercise of chest muscles, this will make the reverse muscles-back muscles relatively pull and make their muscle fibers more slender. After a long time, the muscles in the field will be slender and weak, and there will be hunchbacks.

You shouldn't belong in this situation. This situation is more obvious for athletes, such as rock climbing, hunchback appears relative to the general population, which is mainly caused by carelessness in daily life, such as doing homework, reading books, sitting astride and so on. The way to improve it is to pay more attention to standing posture and sitting posture.

Question 10: How long does it take to exercise back muscles? Doing bench presses with dumbbells (be sure to be heavy) or pull-ups on the horizontal bar are very good ways to practice latissimus dorsi.

It is advisable to have muscle aches every time. Remember not to do it every day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise.

Only scientific fitness can have perfect muscles. Practicing for half a year has obvious effect.