How to train the back muscle thick fitness training back ace action

When it comes to fitness, we most often look at the biceps, pectoral muscles, abdominal muscles and other obvious muscles, often ignoring the back of the latissimus dorsi. But the muscle line is the whole body together to see, the front looks good, the back also has to look good, pectoral and abdominal muscle training is good, if the back is loose, from the back looks like a passer-by. So how to train the back muscle? In fact, it is not difficult at all, the following article to help you organize the fitness experts unanimously recommended back muscle training 3 groups of movements, to help you easily reach the goal of strong back muscles.

Back training benefits

Benefit one: avoid round shoulders

Round shoulders are a lot like chewing gum on a park bench, usually not immediately noticeable and not easily shaken off after discovery. Most people who work out have round shoulders because they over-trained their pectoral muscles. As the pectoral muscles are too tight, they drive the shoulders forward and inward, making the upper body look like a hunchback. The best way to get rid of round shoulders is to prevent them in the first place. If you want to have good looking pectoral muscles, you should also train the back muscles such as the latissimus dorsi, otherwise you will really want to cry after practicing for half a day to become a hunchback.

Benefit two: better appearance of body shape

The people who practice muscle want to be a clothes rack, shirts look straight, even if it is just a simple T-shirt, people with muscle lines wear it is particularly good-looking. If you want to be a clothes hanger, only train your pectoral muscles is definitely not enough. As the saying goes, the back of the tiger is also the key to determining whether the body shape is good or not. The back muscles of the boys are good, from the back looks to have thick and reliable shoulders, girls practice a little back muscles, can make the chest look more straight, more confident.

Benefit three: strengthen the core muscles

Don't forget, the back muscle group is also a part of the core muscle group. Training the latissimus dorsi can help the whole body muscle strength, so that the training effect is getting better and better.

Training methods for the latissimus dorsi

The training method for the latissimus dorsi is not difficult, generally professional trainers will recommend the following three sets of movements, which can be done in rotation during a training session, or divided into different days and done within a week, which can train the latissimus dorsi and deeper back muscles at the same time.

Action 1: Pull-ups

Pull-ups are a must-do movement for back muscles. For different muscles, the pull-ups are different. Wide grip pull-ups train the upper back muscles such as the large round muscle and the upper latissimus dorsi, and because the hands are more open, the biceps are less likely to exert force, so you can strengthen the concentration of back muscles. In addition, the reverse grip pull-ups can train the middle back muscle groups such as the following latissimus dorsi and rhomboids, when doing so, you must focus on the back muscles and try to shrink the shoulder blades inward to make sure that the back muscles are out to force. The last more advanced movement is the shoulder wide grip pull-up, which can train the coordination of the upper back muscle groups and the middle back muscle groups. The overall movement is similar to the wide grip pull-up, but the hands are closer together, making the movement more difficult. Shoulder wide grip pull-ups can bring the body higher and are a challenge for people who have been training their back muscles for a while. Pull-ups are very effective for training back muscles

Action two: rowing (barbell rowing, rope rowing, dumbbell)

Rowing is also a basic action to train the back muscles, from the upper back, lower back, to the core of the abdomen, buttocks, hind legs, these usual training often ignored muscles, with rowing once can be trained. And unlike pull-ups, barbell rowing and dumbbell rowing can be adjusted to increase strength gradually as the muscles grow. The barbell rowing is the most effective of the rowing movements, no need to line up and wait for equipment, just one barbell can be trained. Both hands hold the barbell, waist straight downward bend, the barbell up to touch the lower chest and then put down is a round. During the process, note that the back should be kept flat and straight, so as not to use too much strength of the buttocks muscles, and the weight should be kept appropriate to avoid spinal injuries.

Action three: hard lift

Hard lift can train the whole body muscle groups, especially the often neglected lower back muscles. As long as you follow the normal hard lift movements, you can train the latissimus dorsi and lower back muscles very well. In addition, shrugging when lifting hard can strengthen the trapezius muscle. If you just shrug your shoulders as usual, it will not have much effect. Before you really start hard lifting, do 10-12 shrugs while holding the barbell with both hands, keeping the barbell in the same position during the period, which has a very good training effect on the obliques.

Training time and equipment for the latissimus dorsi

If you have enough time, the 3 groups of movements mentioned earlier, it is recommended that you can pick one movement for each group and do it for 10 minutes, for a total of 30 minutes to train the back muscles, and then do 30 minutes of other movements to train even the antagonist muscle groups. For those who are short of time, you can spend 10-15 minutes doing one of the 3 sets of movements and another 15 minutes training the antagonist muscle groups, taking turns to do the 3 sets of movements each time you train. This way 2-3 months down, you can slightly see the results of back muscle training. Equipment, in addition to the above-mentioned barbell, dumbbell, bar, the traditional used to do rowing machines of all kinds, can help to effectively train the back muscle.

Training diet for the latissimus dorsi

As with training other parts of the muscles, a large amount of protein is necessary for good muscle growth. Training the back muscles may look simple, but it is actually very physically demanding. It is recommended that you can supplement a large cup of whey protein within 1 hour after each training session to make the training better.

Notes on training the latissimus dorsi

The most effective training requires not only long term patience and perseverance, but it is also crucial to catch the right training tips. Below we've compiled a list of common training mistakes to help you make less of a mistake.

1. To use the back muscles, not just the hand muscles

If you don't pay special attention to the rowing, hard lifting, pull-ups, it's easy to become only the hand force, but the back muscles are not trained at all. If there is no special practice, we are not used to the feeling of back strength. How to train the back muscles to exert force? When doing the rowing and pulling movements, you should feel your hands being driven by the shoulders and the two shoulder blades shrinking backward to show that the back muscles are working to force.

2. Plyometric training should be balanced

Most of the fitness people only focus on training the pectoral muscles and biceps, ignoring the back muscle group, and finally developed round shoulders. In fact, no matter which muscle group to train, each time you train with the training of antagonistic muscle movements. If you use the rower 160 pounds to train the back muscles, it should be paired with 160 pounds of bench press to train the pectoral muscles, in order to make a balanced development of the muscles, the whole body line better look.

3. can be paired with heavy training belt

Many people's training effect is not good, not because the muscles can not train up, but the hand grip is not enough. To train hand grip is more difficult than training muscles. In fact, people with smaller hand grip can still train their back muscles. As long as the heavy training band is tied to the wrist, you can lift heavier weights than usual to speed up muscle growth.