Correct length and thickness All-round shaping of back muscles

The back muscles are divided into upper and lower, inner and outer sides, and their length and thickness will affect the performance of the back muscles. So how can we shape the back muscles in all directions?

　　Over the lower side

　　Half pull-ups. Extend the arm straight to pull 90 degrees from the starting position to flexion elbow 90 degrees. Pay attention to the force on the back, the shoulder blades are contracted together, and the sitting position is pulled down with the same movements.

　　Half pull-ups. Take flexion elbow 90 degrees to the maximum angle that can be pulled, and pull the body to the highest position. Pay attention to the lower muscles on the back contract from the outside to the inside, keep the body upright and the elbow down. Do not go backwards. Try to squeeze the back together. Sit down at a high position, sit upright, pull the horizontal handle to the lowest position you can pull to the same point.

The inner side is the lower bundle of trapezoid muscles, and all movements of introscopic shoulder blades can be used. If the sitting position is pulled down at a high position, the sitting position is the body tilted back 45°. Pay attention to the way of exerting force, try to squeeze the scapula together.

The pull-ups. The wider the grasp, the wider the practice. Do not shaking the body and try to expand the elbows as outward when exercising.

　　Long Degree and thickness

　　Dumbells lean over and row. The starting position puts the dumbbell at the front of the body. Pay attention to tightening the arm when lifting upwards. When pulling upwards, pull upwards when the dumbbell is pulled upwards. Slightly backwards, the wrists can be rotated to one side, keeping the arms and back tightening.

　　Straight arms are pulled down high. Tighten the back with both arms, wrists down, and elbows slightly bent. Keep the angle of the wrists and elbows unchanged during movement, and do not tighten the shoulder joints at the beginning and end, and bend the knees slightly so that the arms can be pulled perpendicular to the ground.