Encyclopedia of Build Back Muscle Workout

Nov 11 / Back Muscle

Back muscles The human body is one of the largest muscle groups, are also the largest muscle composition muscle groups! Including the latecomers dorm, trapezius, rhomboid muscle, large round muscle round muscle, under the muscle, erector spinae, etc. We used to back muscles divided into four parts: Upper and lateral parts; lower latitudes does; middle back; lower back Each region needs to use a special action and bombardment angle to target stimulation, will get a perfect back! Weight choice: If you want to increase muscle mass, then after the warm-up, do 2-3 groups 8-12RM training; If it i...

Back muscles The human body is one of the largest muscle groups, are also the largest muscle composition muscle groups! Including the latecomers dorm, trapezius, rhomboid muscle, large round muscle round muscle, under the muscle, erector spinae, etc.

We used to back muscles divided into four parts:
Upper and lateral parts; lower latitudes does; middle back; lower back

Each region needs to use a special action and bombardment angle to target stimulation, will get a perfect back!
Weight choice: If you want to increase muscle mass, then after the warm-up, do 2-3 groups 8-12RM training; If it is for strength, big weight, low repetition (1-5 times) training; You are to muscle clarity and endurance, then do light weight, high repetition times (15-25 times) training.

Back training is mainly a word-based - pull! Whether it is up and down the action will pull back to the back of the muscle to exercise!

Back muscle exercise method!

In this case,

1, Is holding pull up:

Mainly: latecomers dorm, large round muscle, rhomboid muscle, biceps, forearm muscles
Arms straight, wide grip grip from the horizontal bar

  • Inhale, the body pulls the eye higher than the horizontal bar,
  • Exhale when motion is complete

2, Anti-grip pull up:

Mainly: latecomers dorm, great round muscle, biceps, forearm muscles
Art and backhand grip horizontal bar, shoulder spacing and shoulder width,

  • Inhale, lift up the body so that the lower jaw reaches the horizontal bar height
  • Breath done.
    Note: does not shake the body during the action too much, not too fast decentralization. Grip the wider, on both sides of the ludicrous does greater stimulation.

3, Satisfies dorsal muscle pull-down

Mainly: the middle latitudes does, trapezius muscle, diamond muscle, biceps, forearm muscles
For training and sit down, the thigh as the fixed axis of the sea, his hands wide grip from the grasping bar

  • Inhale. Pull down the lever to the chest, chest, elbow extension
  • Exhale when motion is complete

4, Neck pull down:

Mainly: the lower back, lower trapezius, rhomboid, biceps, forearm muscles
For training and sit down, thighs fixed as the sea axis, the hands grip from the grip grasping wide bar,

  • Inhale, pull-down to the back of the neck, pull the elbow backwards
  • Exhale when motion is complete
    This is a good way to increase the width of the back muscles. Neck drop-down is particularly suitable for beginners, doing the pull-up as a strong increase before the training.

5, Narrow grip chest drop

Mainly for: latecomers dorm, great round muscle, rhomboid, biceps, forearm muscles, deltoid after the beam
For the training machine to do, the knee below the fixed axis of the sea, the palm of his hand relative to grasp the handle

  • Inhale and pull-down the handle so that it contacts the chest upper part of the upper body tilted later
  • Exhale when motion is complete.

6, Straight arm drop-down

Mainly: the lower latitudes does, large round muscle, triceps long head
Feet is separated. Facing the training machine standing, the front grip bar with both hands on shoulders width, arm straight
Keep the back fixed, abdominal contraction

  • At the same time, the pull down bar contacts the front of the thigh to hold the elbow extended. Or slightly curved
  • Exhale when motion is complete

7, Sitting rowing

Mainly: latecomers dorm, large round muscle, rhomboid muscle, deltoid after the beam
For the training machine to have dinner, feet against the baffle, the body leaning forward like a pulley.

  • Pull the handle firmly underneath the chest and hold the chest firmly
  • Pull the handle toward the body while pulling the elbow backwards as far back as possible
  • Exhale when motion is complete
    This is an effective way to exercise your back muscles.
    Note: Do not arched in the cumbersome load action. So as not to strain

8, One-handed dumbbell rowing

Mainly: latecomers dorm, large round muscle, rhomboid muscle, deltoid after the beam, forearm muscles
, Palm inward, one-hand-held dumbbell, the other palm on the bench to maintain physical stability

  • Inhale, try lifting the dumbbell to the highest point and keep the elbow facing backwards
  • Pull the arm and body to maintain a certain distance
  • Action complete exhalation

9, Barbell rowing

Mainly for: latecomers dorm, large round muscle, rhomboid muscle, trapezius, erector spinae, deltoid after the beam, forearm muscles.
Knees bent slightly bent straight, leaning 45 degrees to keep the back straight grasp the bar straight, his hands slightly wider than the shoulder distance, arms hanging down vertically

  • Inspiratory, abdominal contraction, vertical pull the barbell to the chest
  • Return position, exhale

10, T-shaped bar rowing

Main exercise satisfies dorm, large round muscle, deltoid after the beam, arm flexors, trapezius and rhomboid muscle
T-shaped legs on both sides of the platform standing on both sides, the knee slightly bent, back straight flexion 45 degrees or prone in the training camp.

  • Inhale, pull the T-bar in contact with the chest.
  • Breath at the completion of the action,
    Note: training is not prepared to support the attention of the back straight. Avoid injuries. If the anti-hand grip T-shaped bar, and then pull the end can be training two

11, Shrug shoulders dumbbell

The main training trapezius
Two feet apart. Head straight or forward, his hands holding dumbbells on both sides:

  • Try to move up, then shrug
  • Lower the dumbbell back to the starting position