If you want to be a clothes hanger, abdominal muscles and mermaid lines alone are not enough. Broad and thick back muscles are indispensable. The back muscles are also a part that every bodybuilder cannot ignore. They can not only shape the inverted triangle shape, but also serve as our solid backing. They protect our upper body and trunk under various circumstances and avoid the risk of injury. Let’s take a look at the composition of the back muscles. part.
The back can be divided into four muscle groups, including the latissimus dorsi, trapezius, large and small rhomboids, and erector spine. The latissimus dorsi helps to show the width of the back in appearance. It is mainly composed of two Two functions, one is to adduct the arm, and the other is to retract the arm extending forward into the body. The trapezius muscle shows the thickness of the back, and the function of the erected spine is to extend the spine.
Many articles will mention that you should not train to exhaustion. With correct and safe start, training to near exhaustion or even exhaustion will overload the muscles, which is harmful to the muscles. Hypertrophy and nerve conduction have better results. However, safety and sustainability are the key points of fitness. Exhaustive training methods are more likely to cause muscle damage, and the body will spend more time repairing it, which is not worth the gain. Therefore, the editor recommends not to completely exhaust yourself without scientific guidance.
The first action: pulley pull
When doing pulley pull, you can let your upper body lean forward slightly and stand with your feet in front of one another. When pulling down the pulley, bring your elbows down instead of back, and tighten your elbows to the sides of your body. There is no need to reach failure, and focus on slowing down and controlling the full range of motion of the entire movement. Pulley pull Lifting can help us activate our latissimus dorsi muscles.
The second action: pulley pull-down
For pulley pull-down, we choose the front pull-down. This pull-down method will not cause injury to the shoulder joint, and can also complete larger weight-bearing exercises. We choose a wide overhand grip to stimulate the latissimus dorsi and exercise the trapezius muscles at the same time. Similar training actions include pull-ups, which assist in training the biceps.
Third action: Bent-over rowing
Bent-over rowing is a good way to exercise the latissimus dorsi muscles. It can exercise both sides of the muscle evenly, making both sides of the latissimus dorsi muscles look beautiful. It is more symmetrical. If you have imbalanced back muscles, you can try bent over rowing. The only limitation of doing bent over rowing is that it is difficult to achieve progressive weight-bearing exercises when the dumbbells in the gym are not heavy enough.
Fourth action: Face pull
Face pull is an action that can exercise the deltoid and trapezius muscles. It has two methods. The first is "high pull" ", before straightening the face with the rope, tighten the shoulder blades every time. This method will exercise the middle trapezius and deltoid muscles. The second is to use "external rotation" and "lifting of the scapula" to complete the action. This method will exercise the rotary muscles and the posterior and lateral deltoid muscles.