Adhere to four types of exercises, relax and have male power
1. Wide hold and pull-down
Action essentials:
Sit in the seat of the tensioner pull-down machine and adjust the knee presser to the appropriate position. Stretch your arms straight and hold the T-bar above your head as wide as possible. Fully stretch your back muscles. Use the strength of your back muscles to pull the T-bar down below your chin. At the lowest point of the movement, fully tighten your back muscles. Then, maintain weight control and slowly return to the starting position.
Precautions: During the pull-down process, do not tilt your upper body back too much.
2. Pull-ups
Action essentials:
Use both hands to hold the palm forward on the horizontal bar with a wide grip distance, leave your feet off the ground, and your arms naturally hang down and straighten. Use the contracting power of the latissimus dorsi muscle to pull your body up until the horizontal bar touches or approaches your chest. Stand still for a second to completely contract the latissimus dorsi muscle. Then gradually relax the latissimus dorsi muscle and let your body slowly descend until it returns to full drooping, and repeat.
Notes: Focus on the latissimus dorsi muscle when pulling up, pull your body as high as possible, and do not let your body swing when pulling up. Your feet must not touch the ground when drooping. You can hang a barbell piece on your waist to increase the weight.
3. Hard pulling
Action essentials:
Stand with your feet in a eight-shaped shape, place the barbell in front of your body, bend your knees and bend over, hold the barbell with both hands, the grip distance is about shoulder width or wider than shoulders, lift your head slightly, chest your chest out and back tight, lift your hips, and tilt your upper body forward. About 45 degrees. Stretch your leg muscles hard to lift the bell and stop for a while. Then bend your knees and slowly descend to restore.
Precautions: Do it several times with bare hands or with light weight, and slowly experience it until you are proficient. During lifting and restoring the bell, the waist should be tightened and the chest should not be included. The barbell should always be pressed tightly to the legs and the gravity should not leave the trunk. If gravity leaves the trunk, control and balance will be lost, resulting in chest, bow, and even lumbar spine injuries.
4. Barbell rowing
Action essentials:
Inhale, pull the horizontal bar backwards to the front lower end of the calf; use the force of contraction of the latissimus dorsi muscle to bend the elbow to lift the horizontal bar along the calf to the knee; continue to use the force of the latissimus dorsi muscle to lift the horizontal bar to the upper part of the thigh, while the chest is slightly straightened. Finally restore and exhale. During the restoration process, be sure to use the control force of the latissimus dorsi muscle to slowly lower the barbell the original path until the arms and shoulders are completely relaxed and the latissimus dorsi muscle is fully extended.
Notes:
1. Always keep the upper body chest chest, abdomen abdomen, waist tight, and do not bow your back and relax your waist.
2. The lifting route of the barbell is not vertical.
3. Don't use inertia when lifting the bell. Before lifting the bar to the lower abdomen, pull it to the chest position, and then lower it vertically.
The above four movements all target different parts. The first and second movements mainly increase the width of the back muscles; while the third and fourth movements mainly increase the thickness of the back muscles. The weight selected for each action depends on your own situation. Generally, 1 - 2 -15 times are divided into a group, 3-5 groups are performed, and 1-2 minutes rest between groups. Finally, I remind everyone to pay attention to relaxing your muscles.
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(Editor in charge: Song Xue)