From the perspective of shaping, your back shapes your tall and straight posture or graceful posture. Especially for children who sit hunched in front of the computer every day, back exercise can improve your physiological curve of thoracolumbar spine.
The back muscles are dazzling, like the armor we wear on our upper body, and like a pair of unfolded wings! Strong back muscles will make your upper body full of three-dimensional sense, walk more upright and have a superior temperament. Wearing clothes is more stylish, attractive and manly.
What would it be like if you didn't have such back muscles?
Therefore, for a person who has requirements for figure, it is necessary to practice back muscles! The back is a troublesome muscle group, which is big (the largest muscle group in the upper body) and has many details. Most of the movements need some equipment ... So what actions and training can be done on the back training day?
1, barbell rowing
You are well aware of the benefits of barbell rowing, which can help you gain muscles and develop strength. The effect of barbell rowing is second only to hard pulling.
Rowing is an effective back training action. Everyone should know that the physiological function of the back, especially the latissimus dorsi, is mainly "pulling" rather than "pushing", so rowing, pulling down and pull-ups are all efficient actions that are very consistent with the back muscles.
However, forehand barbell rowing can not effectively train latissimus dorsi ... standard forehand barbell rowing is more aimed at the lower part of trapezius muscle.
Of course, if men use heavy training to do this action, they can also make the central part of the back thicker and the lines between muscle groups clearer.
If you master different grips and widths, you have actually won at the starting line. You can practice rowing with a wide grip first (the distance between your hands is preferably slightly wider than your shoulders, about 1.25- 1.5 times your shoulder width). Practice rowing as usual.
2, backhand barbell rowing (efficient latissimus dorsi training)
Backhand barbell rowing is a classic training action of latissimus dorsi, which has been recognized. The backhand training action is more suitable for the physiological principle and movement track of latissimus dorsi.
Stand naturally with your feet, lean forward with your upper body at an angle of 60-70 degrees with the ground, hold the barbell with your palms back, with the distance between your hands slightly narrower than your shoulders and your knees slightly bent;
Exert your back muscles, lift the barbell to your waist, feel the tension of your back muscles, and pause for 2-3 seconds; Put it down slowly and repeat the action.
3. T-pole rowing
Heavy back muscles usually start with a T-stroke.
When doing this action, try to complete the range of action, fully stretch the back muscles at the lowest point of action and fully tighten the back muscles at the highest point of action. Never use inertia to complete the action, and don't use too much negative weight, so you won't focus on the back muscles, but start using the strength of the biceps brachii.
4. Straight arm press/rowing super group
Usually, most people use straight arm press to warm up or pre-fatigue or practice near the end, because their biceps have been trained a lot in rowing.
You need a noose with adjustable height. Practice straight arm pull-down, then immediately put the pulley in a lower position and practice standing and rowing in a narrow distance. Exercise 3-5 groups.
5, wide grip and hard pull
The preparation posture is similar to the standard hard pull posture. The barbell sticks to the leg, the center of gravity falls on the foot, the hip flexes, and the spine is neutral! Use the wide grip method, hold the barbell with arms straight and shoulders slightly rotated, as if to put the barbell in Bai Wan! Make your whole body full of tension! Tighten the hind leg chain, stretch the hips to pull up the barbell, push the hips forward to lock the barbell, keep the upper back tight all the time, tighten the abdomen and keep the spine neutral! Then bend your hips (hips backward) and the barbell naturally falls to the shelf!
For people with insufficient mobility, it is difficult to pull with a wide grip. At this time, you can choose to raise the barbell and shorten the movement distance, such as pulling on the shelf!
6. High pull-down
High position pull-down is also called sitting position pull-down. The muscles it trains are very coincident with the pull-ups and can be used as pull-ups training movements. When you can do a pull-up with your own weight, you should also be able to do a very standard pull-up.
Facing the seat, put your legs under the fixed sponge and bend your back slightly (in almost all sports postures, your back should be slightly bent).
The training handle with two hands can be divided into front grip, back grip and back grip. Although they are all back exercises, generally speaking, the front grip pays more attention to several muscle groups in the upper back. The reverse grip can stimulate the whole latissimus dorsi muscle to the maximum extent.
The action of high-position pull-down is a safe action, with controllable weight and safe angle. As long as you don't practice neck pull-down at first.
Pull down the back of the neck. Beginners don't practice. It's easy to strain their shoulders.
7. Dumbbell rowing
Dumbbell rowing is another convenient and efficient action. In dumbbell rowing, the back muscles on both sides can't help each other and must be trained independently. In this way, you will know which side is weak and make necessary corrections. In addition, one-arm dumbbell rowing can be used as an ideal ending action.
We will discuss many points of back training in the future. Stay tuned ~