A month of back myths that shape men

Goal: A more stylish and stronger back

Time: 30 minutes each time

Many people exercise their backs by pulling up or sitting down their back. Because these two exercises can indeed effectively exercise the largest muscle group in your back-the latissimus dorsi muscle. This explains why most people don't add other movements when exercising their back muscles.

That's the problem. The "biggest" is not the "only". This is like a person who wants to exercise the positive muscles of his body, but only wants to exercise his pectoral muscles but skips his abs.

In order to make the back muscles stronger and more powerful, it is necessary to strengthen the muscles around the latissimus dorsi muscle, especially the rhomboid and trapezius muscles. The trapezius and rhomboid muscles participate in the movement of the scapula, causing your shoulder joint to rotate the arm in all directions. By strengthening this part of the muscles, you can effectively exercise your upper back and back shoulders.

The results you get

Max muscle

This exercise exercises your posterior deltoid, rhomboid, and trapezius muscles. All of these are upper-body muscles that are usually ignored. Intensive training on these weaknesses can help you create a stronger and more balanced body shape.

Broad upper back

Pull-ups and sitting back muscle pull-downs will be slightly different from previous standard movements in this set of exercises. Before starting each set of movements, you must first sink your shoulder blades. This can increase the range of exercise of the latissimus dorsi muscle and make it more fully exercised.

The power of the whole

Hard stretching not only shapes the shape of your lower back and strengthens your hamstrings; in fact, hard stretching also exercises every muscle in your back from top to bottom, strengthening them simultaneously.

Training 1 First week

1. Hard pulling

Stand upright behind the barbell. Heel is directly below the barbell bar. Bend your knees and grab the barbell with one hand forward and the other hand reverse. Raise the barbell in front of your legs, keeping your head and back straight. Stand and hold for 20 seconds. The barbell bar is as close to your body as possible. Then slowly return to your original position.

Training plan: Do it three times in a row, make a total of three groups, rest for 60 seconds between each group, and select the heaviest barbell you can lift on the premise of completing the exercise.

2. Pull up

Grasp the crossbar with your forehand and face your palms forward, with the distance between your hands slightly wider than your shoulders. Stretch your arms straight and pull your shoulder blades down. Pull your chest to the crossbar, pause for a moment, and then slowly return to your original position.

Training plan: Repeat 6 to 8 times, memorize it with the next movement to form a set of compound movements, that is to say, there is no rest in the middle.

3. Goats stand up

Fix your body on the back exerciser and hook your feet to the foot stand. Place the front of your thighs on the pad and place your hands behind your head. The upper body is perpendicular to the ground. Slowly lift your torso until your body is in line, and then slowly return to your original position.

Training plan: Repeat 6 to 8 times, rest for 60 seconds, and then do two sets of compound movements combined with pull-ups.

Training 2 Second week

1. Hard pulling

Refer to the description and illustration of this action in Exercise 1.

Training plan: 5 times per group, a total of 3 groups. Rest for 60 seconds between each group and choose the heaviest barbell you can lift after completing the movement.

2. Counter-recommendation

You can choose to hold the push frame or fix it under the lower horizontal bar. Stretch your legs straight. Position the crossbar 1 meter above the shoulders. Grasp the crossbar with your forehand and your hands should be shoulder width. Pull your chest to the crossbar position. Pause for a moment and slowly return to your original position.

Training plan: Combine a set of compound movements with the next movement, sitting down your back muscles. Repeat both movements 10 times each.

3. Pull down your back muscles in sitting posture

Sit on the sitting pull-down back exerciser, grab the crossbar with your forehand and your hands slightly wider than your shoulders. Keep your head and back straight, pull down your shoulder blades, pull the crossbar to your chest, and slowly return to your original position.

Training plan: 10 to 12 times, after 60 seconds of rest, repeat the two sets of compound movements.

Weight and size measurement

16% of men want their upper body muscles to be twice as strong.

42% of men spend far more time working on their pectoral and abdominal muscles than on their back muscles.

Training three third week

1. Pull down the shoulder blade

Sit on the cushion of the high-pull training machine, raise your hands over your head, grab the crossbar, straighten your arms, and fold your shoulder blades on both sides. Pull down slowly, pause for a moment, and return to the starting position in a controlled manner.

Training plan: Repeat ten times. No rest in the middle.

2. Barbell shrugs

Stand upright, hold the barbell with forehand and place it in front of your thighs. Stretch your arms and shrug your shoulders so that your shoulders are as close to your ears as possible. Pause for a moment and slowly return to your original position. Pay attention to finding your own right weight.

Training plan: Repeat 12 times. No rest in the middle.

3. Goats stand up

Refer to the description and illustration of this action in Exercise 1.

Training plan: Repeat 12 times, then rest for 90 seconds.

The above three groups of movements pull down the shoulder blades, shrug the barbell, and the goat stand up into one round and repeat it four times. Rest for 90 seconds per repeat round.

29% of men can't even make a recommendation.

971 Andy Burton was able to complete a press weight of 971 pounds in 1996.

Training 4 Fourth Week

1. Facial pulling force

Stand facing the high-pull training machine, raise your hands over your head, grab the crossbar, and step on the cushion. Keep your back straight and lean back as far as possible. Pull the crossbar to the front of your nose, slowly straighten your arms, and return to the starting position in a controlled manner.

Training plan: Repeat the first round of exercises 6 times and then move on to the next set of movements. Repeat it 8 times in the second round of exercises and 10 times in the third round of exercises.

2. Pull down your back muscles in sitting posture

Refer to the description and illustration of this action in Exercise 2.

Training plan: Repeat the first round of exercises 8 times and then move on to the next set of movements. Repeat them 10 times in the second round of exercises and 12 times in the third round of exercises.

3. Goats stand up

Refer to the description and illustration of this action in Exercise 1.

Training plan: Repeat 10 times and rest for 90 seconds. Repeat 12 times in the second round of practice and 15 times in the last round of practice.

Accurate counting of success points

Reverse presses test the strength of your back and back shoulders. At the same time, in order to better lift the upper body, you need to hold the crossbar tightly. Refer to the description and illustration of this action in Exercise 2. Do as many counter-presses as possible in 30 seconds.

Make sure that every movement is in place, if any part of the body does not do the movement properly. For example, your hips droop, your back collapses, your chest fails to touch the crossbar, and your arms cannot fully straighten, stop and write down the number of actions you can complete. (Internship Editor: He Lili)