5 points +4 action to witness the growth of strong back tips

     When you ask some experienced bodybuilders, they will be proud to talk to you and they like to show you their arm muscles, chest muscles and abdominal muscles. He will also tell you that he will also have a very like training. The part, that is his back. But the frozen three feet is not a cold day . It is obvious that the shocking physique is not formed overnight. In order to make his physique shine, he must train comprehensively, even if he can not see the target in the mirror. Muscles must also ensure step-by-step physical training, and his entire back is clearly the focus of his attention. If you master the following methods, all people will witness your latissimus dorsi, middle trapezius and rhomboid muscles soar.

Training Points five huge back
1 ) Get used to the power belt. If some people will tell you that using a power belt will weaken your grip, then tell him that he is wrong. To put it bluntly, there is a little bit of ankle, that is, you are training the back, not the grip, and you can change the grip strength for another day. So don't sacrifice the back circumference for some factors, such as complacency pride (which is obvious), grip strength or forearm training (in fact, the use of the booster belt does not negatively affect grip and forearm strength training. influences). Moreover, if your target training range is 10 , the study also shows that you can pull up 1-2 or more repetitive training times with the same weight for the same weight . Therefore, more training load brings more block growth.

2 ) The focus of the training action is on multi-joint (ie composite) training exercises. You also want to use as much weight as possible to bombard your back, but if you have a better option, you will choose to pay more attention to compound training. (The original text has omissions or grammatical errors.) Select a compound action to keep your muscles refreshed. There is not much single joint training action for the back training. Of course, in the role of increasing the block head, the joint effect is obviously less than the compound action.

3 ) Strictly maintain the normative action. There may be only one exception in the following postures (that is, straight leg deadlift, although its movements also need to be standardized, after all, it is a straight leg, it may be less common), almost every exercise of the back Requires a chest, the front arch is slightly natural and the training posture of the hips. Keeping your body in this state will allow you to support your training from the first iteration to the last time. If you make your upper torso arched, you will not only hurt yourself, but your muscles will also lose their mechanical strength to support protection.
4 ) There are two basic types of training for practicing back: rowing and pulldown / down. Regarding the rowing action, no matter how you hold it, you always pull the weight to yourself in a way perpendicular to your upper torso; in the pressing action, you are mostly pulling the weight down from the top of the head.
5 ) Understand the angles in training. There are many rumors about back training, but you should first remember this one and always remember: how your latissimus dorsi muscles are trained and where you are going depends on the position of your elbow relative to your torso. Wide grip rowing training requires your elbow to deviate from your body as much as possible, so that you can stimulate your upper latissimus dorsi, middle trapezius muscle and rhomboid muscle (the action of wide gripping and pressing to the latissimus dorsi) Upper); training for back and narrow grips, while your elbows are tighter around your body, this action is primarily directed to the lower part of your latissimus dorsi. Make appropriate adjustments based on your training goals.

Complete back training program
1 , leaning over the barbell rowing, 3-4 groups    6-8 times
2 , narrow grip sitting rowing, 3 groups      8-10 times
3 , anti-grip sitting rowing, 3 groups      10-12 times
4 , pull-ups, 3 groups          Exhaustive
Note:
* The warm-up group is not listed in this plan; the practice of the warm-up group is that you need to do as many times as possible, but don't let the muscles exhaust.
* In the formal training group, choose the right weight that you can exhaust when you reach the set number of times. The weight is appropriately reduced during the continuous training group switching, so that you can reach the higher number of repetitions in the set of the number of sets in the training. Before you decide which group of maximum weight to use for training, you must ensure a 3 minute break between groups.

Bending over the barbell rowing
Skipping on a boat is the same as the overall training action for the back, which is why you have to choose it as the first action. This training involves most of the back; in this training you may even use the core strength of the legs, buttocks and waist and abdomen to complete each iteration. Because of this feature of this action you can use heavier training weights.
Target muscles: upper latissimus, rhomboid, middle trapezius
Correct training: Stand in the same way as shoulders, grab the barbell in a wide grip, and hold the grip as the grip (ie palm down). Keep your knees from locking (ie, slightly bent), and the body torso (should be straight with a natural bow) lean forward with your waist as the axis, knowing that your torso is exactly parallel to the ground. The barbell just hangs in the direction of the natural drooping arm, just below your chin. Do not lift your upper body during training, pull the barbell until it reaches the middle of the body (that is, under the chest muscles and the abdomen), and raise the elbows high, which should be raised above your back level. Grab the barbell for a few seconds to peak when the peak is reached, then slowly lower the bar until the arm is fully extended.
Training points: If you switch to the anti-grip bar training method, you will pull the barbell closer to your quads and your lower abdomen muscles. When you do this movement, the elbows stay close to the sides of the body, which will emphasize the exercise of the lower latissimus dorsi.

Sitting boating (this plan is a narrow grip & medium grip, with a narrow grip & a back grip, the reverse grip & wide grip shown above )  
The narrow grip sitting position of the boat with a moderate grip can have a very good workout effect for the lower back. Your hands are close together, so naturally your elbows are close to the sides of your body, so your lower back stays highly stressed during the full training session. If you use the back grip from the bottom and the shoulder is the same width as the shoulder, you can let the biceps muscles get proper exercise in addition to the muscle fibers in the lower back. So, when you exercise in a counter-grip mode, you will be stronger. You can also do the same number of repetitions several times, which is why we arrange the back-grip exercise after the narrow-grip training version. .

Narrow grip / grip boat
Target muscle: lower latissimus dorsi (the triceps do not exercise muscles in the back grip training)
Correct training: You can use a narrow grip / grip handle (or the corresponding tie rod, tight grip of the rope) to sit on the rowing machine, where your upper body is upright and facing the mechanical load-bearing disc. Step on your feet on the pedals in front of the rowing machine and keep your legs slightly bent. Then grab the handle with the forehand grip while keeping your back straight and proper bow, chest forward and chest. Then apply the training handle wax to the middle of your body (the lower chest and the abdominal muscles) and keep your elbows against your sides. When you pull the hand to the limit and lean against the peak of the body, do a peak contraction for a few seconds, then slowly control the weight to restore to your hands fully extended.
Training Tip: In the way of holding the grip, you can grasp the lever and use the same width as the shoulder. The palm grips the lever from below. Training points: The range of the body leaning forward and backward leaning during training should be controlled to a minimum. The swaying of the body before and after will make the training of the latissimus dorsi muscles weaken and turn into a part of the lower latissimus dorsi (ie, the erector spinae) because you introduce the muscle momentum to the force.

Pull-up
This may be the most difficult but underutilized training action in the gym. The most important goal in the pull-ups is to try to pull up your body and keep your chest against the horizontal bar. You can try different grips: the wider the grip, the focus of the training will move with your upper latissimus dorsi. If you use a narrow grip or use a counter-grip (sometimes a counter-grip called chin-up chin pull-ups), you will shift the focus of your training to your lower latissimus dorsi and biceps. Most of the time you use your senior weight, so in this case you need to do every group exhaustion.
Correct training: Grab a lever that is fixed at the top of your head. You need to use a wide grip. Your thumb needs to be fully wrapped with your other fingers to ensure safety. Naturally hang on the drawbar, the arms are fully extended, and your feet can cross behind you. Tighten your latissimus dorsi and stretch your body and let your chin pass over the lever. It is important to note that your elbows should be opened to the sides of the body as much as possible, and the elbows should also point to the underside of the body to help you lift yourself. Hold the top end of the body for a while while the body is raised to the top, then slowly lower your body to its original state. Keep your body tight during the training and don't shake it. The process of pulling up is the power of your latissimus.
Training points: You can put a bench press underneath you so that you can step on the stool to adjust whether your power belt is on the pull rod in the pull-up or on the handle. The bench press also allows you to get back to the ground from the pull-up device after exhaustion.