As a muscular man, are you satisfied with your muscular figure? What do you think is your weakness in fitness? Or what do you think you need to improve! ? If you are reading this article, maybe your back muscles are OK, or your back muscles are your weakness, then Bian Xiao will teach you several back training moves to make your back look stronger, stronger and more fashionable!

Of course, everyone has their own training plan and is working hard for their own back muscle training, but do you really want to practice your back muscles better? Can I just watch the video? Or find a friend to carry it with you and put it directly on the barbell dumbbell for direct connection? Maybe not everyone likes to find private education, after all, it is still a little expensive, so here I will teach you some training moves and tell you some small details of training, so that you can know more. I hope you can practice better!

This kind of pull-up training has been introduced as a test item of their physical fitness and upper limb muscle strength since the physical examination in junior high school and senior high school. Up to now, many fitness enthusiasts in the gym have used this training method to train their back muscles. But in fact, you know that the pull-ups are different and the muscle groups are different. When the body pays attention to different muscle groups, the muscle groups it exercises will be different.

Next, I will introduce five training moves to better teach you back muscle training, make your back muscles stronger and stronger, and make you love back muscle training more and more: take a rest for 45-60 seconds between each group.

1. Up-back pulldown (4 groups * 15 times: 1 group warm-up 15 times, the last 3 groups 15 times)

First, stand with your feet open in front of the high-position puller with a distance of about 1 m, hold the T-bar with your hands wide and upright, and your legs can be slightly bent. Then, your hands are naturally pulled to the height above your head in advance by the weight of the instrument as the starting position, and then your latissimus dorsi muscle drives your arm to slowly pull the puller from the starting position to the front. At the same time, be careful not to shake yourself as much as possible. When the strength slowly returns to the initial position, the shoulders and arms should not be pulled forward by the strength, while the latissimus dorsi and arms should consciously control the strength not to be pulled away by the weight, otherwise it will be easy to compensate.

2. Rowing by barbell: (4 groups * 15 times: 1 group warm-up pull 15 times, and each of the last 3 groups 15 times)

This action can be regarded as the golden training method of latissimus dorsi lower back training. First, put your feet in the fixed position of the sitting rowing puller, then pull the fixed handle of the puller with both hands, then straighten your arms, and then start with your back straight and slightly backward. Then the latissimus dorsi muscle exerts force to drive the hands to pull the weight to the front and back of the abdomen through the retractor, and there is a slight pause for one second. The purpose of this peak contraction is to make the muscles in your back feel tight, and then when you slowly put the retractor back to the starting position, you should pay attention to the control of the powerful retractor on your back and not be brought back by the strength of the retractor.

3. Sit on the barbell with a narrow reverse grip and pull down at a high position (3 groups * 10- 12 times)

Compared with the previous standing barbell pull-down action, this action changed the stable position of the lower limbs. This time, after sitting, the upper back of the upper body has a slightly backward posture. Hold the T-shaped barbell rack with narrow hands and pull the weight to the chest. In this process, the upper back of latissimus dorsi is forced to contract. When pulling to the lowest point of the chest, pay attention to pause for one second, keep the peak contraction, and make the back contract more strongly, and then slowly put the weight back.

4. Bow barbell rowing (3 groups * 10- 12 times)

This action is to use a barbell first, find a barbell suitable for your weight, then hold the barbell in your hand with the opposite width, spread your feet about two shoulder widths, bend your upper back straight, raise your head, keep your eyes in front of the usual distance, and naturally put the barbell in front of you as the starting posture. Then, after exerting force on the back, grab the barbell in front of the lower abdomen, move the arm to the back direction, and bend the arm to the body. The movement rhythm is fast rising and slow falling, and the elbow joint extends backwards to the maximum.

5. Pull down the barbell in a narrow posture (3 groups * 10- 12 times)

This time, the first is sitting posture, and the second is holding the T-bar with narrow hands. At the same time, the upper back is more backward than the previous two high-level pulldowns. This is to make the muscles in the back of latissimus dorsi feel obvious contraction. Then pull your hands to the position slightly in front of your head as the starting position, and pull the back lever to your chest. Similarly, when the chest is pulled to the lowest point, pause 1 sec to keep the feeling of peak contraction.

I hope the above little details will help you, and I hope you can practice the inverted triangle of the muscular male god as soon as possible!