We all know that fitness is very important and a necessary way of exercise, especially for men, which can exercise muscles and make them more attractive and powerful. Let's take a look at the new aspects of men's perfect back shaping, hoping to help everyone.

A new aspect of men's perfect back shaping 1 1, one-arm paddling (for the whole back, arms and shoulders)

Step on the step board or bench, press your left hand on the board, kneel on it with your left knee, lean forward and pay attention to your back straight. Grasp the dumbbell with your right hand, palm inward, and your arm naturally hangs in front of your right leg. Look down (be careful not to look forward) to keep the neck and spine in line.

Pull the right elbow back to the waist until the elbow is slightly higher than the back, keeping the right forearm drooping. The muscles in the back feel tense, and the shoulder blades contract toward the spine. Then slowly lower your right arm. Repeat one group and do another on the left.

Don't push too hard, pull your arm moderately, and pay attention to the contraction of your back muscles.

2. Push-ups (exercise the strength of back, hips, chest muscles and arms)

Press the palm of your hand on the step board or bench or sofa (the height of the bench is easier, but the height is the opposite) and separate from the shoulder width. Walk your feet backwards until your body is in a straight line from head to toe. Hold the elbow firmly, look down (be careful not to look up), and chin in.

Press down and keep your arms as close to your body as possible. The elbow is right behind you, not open to both sides. This way, your arm muscles can get more concentrated exercise.

Pay attention to fold your chin, hips and head during the process. Imagine that your torso is a whole from head to toe. You would rather do it slowly than quickly.

3, arm flexion (for biceps)

Stand with your feet apart, hip width apart, and hold a dumbbell in each hand, palms facing each other. The left foot is on tiptoe, and the center of gravity is on the right foot. Lift your hips and keep your back straight. In order to maintain balance, contract the muscles of hips, right thighs and back, and the whole person will stand up.

Keep your upper arm close to your sides, bend your elbows, lift two dumbbells, and turn your wrists so that your palms face you. Then slowly put it down and repeat the action. The center of gravity of the first half group is on the right leg, and the second half group is on the left leg.

We use these muscles every day, so we can use heavier dumbbells appropriately, but not so heavy that you have to bend over when you lift them. The goal of strength training is muscles, not joints, and the trunk should be tall and strong in the process.

4. Lift the shoulder (for the muscles of the shoulder)

Feet shoulder width apart, toes forward. Take a dumbbell in each hand and put it in front of your legs, palms facing each other. During exercise, the wrists and palms are relaxed and the tension is on the shoulders.

Shoulder muscles contract, arms are lifted to both sides, and the shoulder joint is rotated to make the thumb up. Stand well when your arms are parallel to the floor, and slightly tuck in your abdomen to make yourself straight.

If you find it difficult to move, you can lift one arm at a time instead. If you are nervous about your neck, you should relax your shoulders and droop naturally, so that your neck will not shrink too much.

5. Press the ball and lift it backward (for triceps and back muscles)

Grab a dumbbell in each hand and lie on the big fitness ball. Slide your body back slightly and lower your abdomen. Keep your toes on the ground and your legs apart for balance. Lift your upper body so that it is diagonal from head to hip to ankle. First straighten your arm forward naturally, then bend your elbow, pull your forearm back, and bring your arm closer to your body, palms facing each other.

Look down, but don't hang your head below your shoulders, chin inward, and keep the cervical spine and spine in line.

There is tension in the arms and back muscles, and then the arms are spread back. Take it back again and repeat the action.

If it is difficult to keep balance on the ball, put a towel or blanket under the ball so that the ball will roll less. Or inflate the ball.

Pay attention to the body on both sides of the arm and push the dumbbell out. Not as high as possible, easy to strain.

6. Chest enlargement (for chest muscles)

Roll up a towel and lie flat on the ground, while stuffing the towel under your back. Bend your knees, put your feet flat on the ground, hold a dumbbell in each hand, and naturally stretch your arms on your chest with your palms facing each other.

Keep your arms straight, open to both sides at the same time, and lower to a position where you feel comfortable. Elbows relax, chest muscles contract, and arms come together again. Repeat the action like this. Be careful not to bend your back when you put down the dumbbell, and move your arms on your chest, not your head or neck.

A New Aspect of Men's Perfect Back Shaping 2 Pull-ups

1. Holding with both hands will reduce the strength of biceps brachii.

2. The grip distance is greater than the shoulder width, but not too wide, subject to the comfort of the shoulder joint.

3, if you want to maximize the development of back width: tighten the abdomen, keep the trunk neutral, and the trajectory of the body rising as straight as possible.

4. Try not to bend your feet and try to cross them. If you are tall and need to cross your legs, cross your legs as much as possible.

Sitting posture pull down

1, adjust your body posture, tighten your abdomen, and make your upper body vertical to the ground.

2. In the process of pulling down, point the elbow tip to the ground as much as possible and imagine the feeling of breaking the handle.

3, the whole exercise, fully feel the movement of the scapula, not the arm.