Exercise the back should use different instruments to exercise it from top to bottom from different angles, to achieve wide and thick, fully showing the man 's tall and straight posture. The back muscles are not the only part of the body that is the largest and strongest. It consists of a series of complex and interconnected muscle groups. From the perspective of exercise, it is mainly (1) latissimus dorsi and great round muscle, (2) trapezius muscle , (3) lower back: erector spinae . Each area requires special movements and bombardment angles for targeted stimulation .
Back muscle training series: trapezius
Weight-bearing shrug: the main movement of the trapezius muscle, the traditional shrug can exercise the upper part of the trapezius muscle
(three) lower back: erector spinae
(1) dorsiflexion : also known as the goat's body, the best choice for beginners to practice the waist strength, this action is relatively small, the waist is not easy to be injured.
(2) From the prone position: double the effect of stretching the waist, comprehensive exercise under the waist, buttocks.
(3) Swim up : It looks like some from the prone position, but mainly exercises the waist from the oblique angle, and some like the fit of the hands and feet in the freestyle (left hand, right foot, right hand left foot) to maintain the balance of the body, under the comprehensive exercise Waist, buttocks.
(4) Flexed leg body: beginners can choose freehand; when adapting to the movement and increasing the waist strength, the weight can be properly weighted: the general weight barbell can also be done on the Smith machine. Comprehensive exercise under the waist and hips.
(5) Hard leg pull: In the practice of increasing waist strength, deadlift is undoubtedly the most effective action. Comprehensive exercise under the waist and hips.
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