Core tip: It is true that back muscle training is not as interesting as arm training, but even so, back muscle training cannot be ignored. In back muscle training, to prevent shoulder strains caused by unbalanced movements, you must use reasonable methods and balanced intensity and density to help you develop a symmetrical, broad and thick back.
Many people have a more or less vague feeling about the back muscles. Because they cannot see it, they do not train it seriously. However, thick back muscles and broad shoulder muscles are the foundation and symbol of highlighting the "V" shaped figure. Only by continuously strengthening the training of back muscles can one have an attractive appearance and shape the back into an eye-catching new " Something to watch”.
1. Single-arm Dumbbell Rowing strong>
This is a necessary and basic exercise in back muscle training. It can isolate and exercise the muscle groups on both sides of the back, especially the upper back muscles, making the back thick and clear. line.
Preparatory position: Place your left knee and left hand on the bench, your upper body parallel to the ground, grab the dumbbell with your right hand, and straighten your right arm. Raise your head and look forward, slightly arching your back.
Exercise: Pull up the dumbbell, bend your elbows until your wrists are just below your waist, with your palms facing inward. Pause at the highest point for about 2 seconds, then slowly straighten your arms and return, keeping your back tight. While straightening your arms, rotate your right hand inward with your thumb to fully stretch your latissimus dorsi.
Number of groups: Do 5 groups for each left and right arm, 5 times/group. Use as heavy a weight as possible on the dumbbells, but don't force it. You may need to "cheat" to complete the last 1 or 2 times, but you can't use it more than once.
Tips: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This prevents the body from twisting and jerking when the dumbbell is pulled up and back down, and allows the lats to be more stimulated, while allowing you to correctly evaluate the effectiveness of the exercise.
