When you start to decide on fitness, you should correct your attitude and make exercise goals and plans for yourself. Only in this way can you become more reasonable and scientific in sports, instead of being very casual.
Many bodybuilders are not in the habit of making fitness plans. They just go to the gym and practice whatever equipment they are interested in. When they are tired, you will never get the fitness effect you want.
Therefore, in back exercise, you should make a good exercise plan for yourself, do your back exercise homework before exercise, and understand the specific strength and exercise posture of these exercises.
In back exercise, as long as you master the correct method, you can get the desired exercise effect. In this article, I will introduce you to four very effective latissimus dorsi exercises, so that your exercise effect can reach the ideal state.
First, row a boat with one hand.
First, let's start with a relatively simple exercise. This exercise is done with one hand. We will lie on the dumbbell stool, and then hold the stool with one hand and move up and down with the dumbbell in the other.
When exercising, our backs should be kept straight, and the hands holding dumbbells should be pulled back as far as possible, so that the elbows can exceed our backs, so that latissimus dorsi can get the best stimulation.
Second, the instrument was pulled down.
In the second exercise, we need to use equipment for back exercise. When exercising, we should hold the handle of the instrument with both hands, then hold out our chest and abdomen, keep our back upright and pull it to the position below our chin at right angles. Don't let the weight parts of the instrument touch each other when resuming the action, but always control them with force.
Third, rowing machine
When exercising, our body posture is the same as before. Don't bend our backs. In back exercises, our backs rarely bend you. When exercising, the shoulders should be lowered naturally, and the shoulders should not shake greatly when exercising.
When practicing, keep your back tight, don't relax, and pay attention to feel the contraction and tightness of your back.
Fourth, pull-ups
I believe many people are familiar with this exercise. This exercise is an efficient action for us to exercise our backs. Many fitness gods also like to do pull-ups when exercising their back muscles.
When exercising, we should pay attention to ensuring the accuracy of the movements. If you can't do it many times, don't force it. Just make sure that every movement reaches the most standard. It doesn't matter that many beginners can't do a lot of exercises at first. You can start with the least amount of exercise and gradually increase it later. What we want is to ensure the quality of exercise.
These four exercises can be done in three groups, each group 10~ 12 times. When you reach the middle stage of exercise, you can adjust your exercise amount and gradually increase it.
Don't rest immediately after exercising your back muscles. Try to do some back stretching to make your muscles not too tense, which can also relieve back pain. Don't forget to replenish enough protein in time after exercise. This period after exercise is the peak of your protein demand, so you should replenish enough protein energy in time.