Golden movements of back training help you develop inverted triangles

Back muscles are not as easy to train as other muscles, so we can see that many fitness novices do not exercise their backs, but some fitness masters are practicing. Everyone prefers to practice abdominal muscles or chest muscles in the gym. So do you know what the golden movements of back training are? Let’s take a look together!

Barbell rowing

　　Bonebell rowing

　　Bend your feet shoulder-width. Bend down, straighten your lower back, be careful not to arch your back, tighten your abdomen. Pull the barbell along your thighs toward your navel. Pay attention to getting your elbow close to your body, experience using your back to exert force, rather than exerting force with your forearm. When pulling the top down, feel the contraction of the latissimus dorsi slowly. During the whole process, pay attention to tightening your abdominal muscles, do not arch your back.

　　Use your body weight to complete pull-ups, palms facing your body, hold the bar, and do 12 in each group - 10 times, slow down, pay attention to maintaining position more than quantity. The grip distance is wider than the shoulder, tighten the abdominal muscles, and experience the use of the latitude muscles dorsi instead of the biceps in the arm. Pull up vertically until the jaw exceeds the horizontal bar. Slowly lower (mind count of 1, 2, 3, three seconds). Feel the stretching of the latitude muscles dorsi and repeat. Try to keep straight up and down throughout the process, and don’t sway back and forth.

T bar rowing

T bar rowing because one end Fixed, the weight bearing is located in the center line of the body, and the legs are on both sides of the weight bearing. The exerciser will not feel like the barbell rowing like a barbell, and the barbell is pulled to the front of the barbell, so the burden on the waist is much smaller, and the risk of waist injury is much smaller. Fix one end of the barbell bar to a mine frame or a corner of the wall, and place the barbell plate and T-shaped handle on the other end. The legs are spread above the barbell bar, and the hands are holding the T-shaped handle on both hands, straightening the arms. Bend down the hips, bend the upper body, and bend down, and straighten the back. This is the starting position of the action. Shrink the shoulders Bend the scapula and elbows, stroke the barbell to the chest, and exhale. Stay at the top for a while, then slowly return to the starting position and inhale at the same time. The above is a complete action, repeat the action to the recommended number. Note: This action is relatively stressful to the waist. It is recommended to wear a belt when it is heavy.

　　V-shaped handle pulleys

　　Event key points: Sit in front of the pull-down training machine, use a high pulley, and a V-shaped handle. Adjust the knee pad to a suitable height. The knee pad can avoid the body The body rises due to tension. Grasp the V-shaped handle, and the palms are opposite (neutral grip). Stand up and lean back slightly (about 30 degrees) to allow the latitude-spider dorsi to move better. This is the starting position of the movement. Contract the shoulder scapula, pull down with the strength of the latitude-spider dorsi, and pull it to the V-shaped handle to touch the chest. Exhale when performing this part of the movement. Tip: Keep the body fixed during the movement. Maintain the contraction posture for 1 second, restore to the starting position and inhale.

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