How to build a beautiful back plan, many people don't know that beautiful back is also a very important thing. Many people have a more or less hazy feeling about the back muscles, because they can't see them, so they don't train seriously. Today, let's see how to build a beautiful back.
How to build a beautiful back 1 1, and row in a sitting position.
Sports muscle group: rhomboid muscle. This action requires a certain intensity, which can make the muscles behind the shoulder plump and powerful, and restore the deformed scapula to its original position.
Preparation: Sit on the rowing boat, keep your upper body vertical, tighten your waist, chest out and abdomen in.
Action essentials: sink your shoulders, keep your left and right shoulder blades on the same level, pull the rowing machine back with your elbows close to your ribs until your upper arms and forearms stop at 90 degrees, and so on.
Action amount: 3 groups at a time, 8 to 12 for each group.
Tip: The key to doing this action well is to keep the waist tight during the exertion, so that the strength balance is concentrated on the rhomboid muscle.
2. Sit up.
Sports muscle group: vertical spinous muscle. This action does not exercise much, but it can effectively prevent back pain.
Preparation: Sit on the stand with the waist close to the protruding part of the backrest, and adjust the movement axis to about 30 cm below the neck.
Action essentials: cross your hands on your chest and do reciprocating motion with your waist as the fulcrum. It is advisable to keep the upper body and thigh plane at 30 degrees and 95 degrees at each pause.
Action amount: 3 groups at a time, 8 to 12 for each group.
How to build a beautiful back II. One-arm dumbbell rowing
This is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back lines are clear.
Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly.
Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi.
Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more.
Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise.
Second, pull down the chest.
Wide grip pull-down can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back.
Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width.
Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense.
When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi.
Number of groups: use the weight that you can do three groups, 8 ~ 10 times/group, and pay special attention to the action specification. Stretching is very important and helps to tighten the muscles of the medial upper back and middle back.
Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles.
Third, stand upright and lift horizontally.
Deltoid muscle is the main muscle group of shoulder. Most practitioners think that prone and side lifts are simple shoulder exercises. In fact, the posterior bundle of deltoid occupies a larger part than the shoulder. Therefore, the posterior bundle of deltoid muscle is very important for shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats".
Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite.
Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover.
Number of groups: make 3 groups, 10 times/group.
Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles.
Back muscle training is really not as interesting as arm training. Even so, back muscle training can not be ignored. In back muscle training, to prevent shoulder strain caused by unbalanced movements, we should use reasonable methods to balance the strength and density to help you practice a perfect back curve.
Fourth, row with a single-arm paddle.
It can teach you to fully contract and stretch the latissimus dorsi, and you will feel the strength of the latissimus dorsi strongly, and at the same time, it can improve the efficacy of the nervous system to dominate the latissimus dorsi.
Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support.
Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand turns in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle.
Number of groups: do 3 groups of left arm and right arm, 10 ~ 12 times/group, and kneel on the left knee when pulling with the left hand.
Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder.