Goal: a more model more strong back
Time: every time 30 minutes
Many people through pull-ups or sitting back muscle drop-down to exercise back. Because the two sports can really effective exercise you back the biggest muscles - latissimus muscle. This is for you explains why most people in the exercise, not back muscle joined other actions. Here's the thing, the "biggest" and not "only". This is like a want to exercise positive, but he just muscle exercise chest muscle but skip abdominal muscle don't practice the same.
In order to make back muscle more strong, we need to strengthen the muscles around latissimus muscle exercise, especially lozenge muscle and trapezius muscle. Trapezius muscle and diamond in the movement, muscular shoulder blade will make your shoulder to different directions arm. By strengthening the muscles, can effectively exercise to you after the back, on the shoulders. Every week we designed for you by a training plan!
What you have results
· the biggest muscles
This exercise after exercise your muscles, lozenge muscle, triangle and trapezius muscle. All of these are usually neglected in the upper body. Through analyzing the weaknesses of intensive training can provide you made a more robust proportioned body.
· spacious upper back
Pull-ups and sitting back muscle drop-down in this series of exercises will and past standard action have slightly different. At the start of each group action before, you must first Withers sinking. So can increase the latissimus muscle movement range, make exercise more adequately.
· overall strength
Hard not only make you pull back figure, exercise hamstring; In fact, dragged also can exercise back from go up to below each muscle, synchronization, strengthen them.
Training a (the first week)
1, dragged
Upright in after the barbell. Heel in the barbell shaft under thescapulae. Your knees and grasp the barbell (skill is catch skill against catch) will be lifted to leg before barbell, keeping the head back straight. Stand keep 20 seconds. Barbells ledger get near the body. Then slow recovery in situ.
Training program: even do a group for three times, were three group, each group rest 60 seconds, under the premise of the completion of the activity, the choice you can lift the heaviest the barbell.
2 and pull-ups
Forehand catch rail, hands palm toward front) from slightly wider than between the shoulders. Arm unbend, Withers drop-down. Chest pull to a bar position, pause, then slowly recovering in situ.
Training program: repeat 6 ~ 8 times, and next action take up a team of composite action, i.e. center rest.
Three, goats stand
Will the body, fixed in back trainers feet hook live feet frame. The side before ham in pad, both hands to be buckled to oblivion. Upper perpendicular to the ground. Slowly raise the trunk, until the body into a straight line, then slow recovery in situ.
Training program: repeat 6 ~ 8 times, rest 60 seconds, then do two groups compound action (and pull-ups combined).
Training two (the second week)
1, dragged
Reference to the action of training a description and illustrations.
Training program: five times a group of were done three groups. Each group rest 60 seconds, on the premise of completion of the activity, the choice you can lift the heaviest the barbell.
2, the presses
You can choose to hold push frame or fixed lower horizontal bar. Double leg unbend. The position of putlog above shoulder one meter away. The forehand, his hands grabbing beams and shoulder are the same as wide. Will the chest pull to rail positions. Pause, a slow recovery in situ.
Training program: and next action (sitting next to pull back muscle) synthetic a group of composite action. Two movement repeats 10 times each.
Three, seated next to pull back muscle
Sitting next to pull back training simulators sedentary, bar, hands slightly forehand catch in shoulder width. Keeping the head back straight, Withers drop-down ledger pull to your chest, slow recovery in situ.
Training program: 10 to 12 times, rest 60 seconds later, repeat two groups of composite action.
The weight and size (measure)
16 percent of men want his upper body muscle could double strong.
42 percent of men take exercise chest muscle and abdominal muscle in the far more time back muscle time too exercise.
Training three (the third week)
1, Withers drop-down
Sitting on high pull training machine cushion looked away, catch, his hands for bar, arms straight, both sides Withers tuck-up. Slow down, pause for a moment, with control reduction to the starting position.
Training program: repeat 10 times. Center rest.
2, barbells shrug
Upright, the forehand grip barbells, placed before the thigh. Arm unbend, shrug shoulders as possible, the height of the near the ear. Pause for a moment, slow recovery in situ. Attention to find your own appropriate weight.
Training program: repeat 12 times. Center rest.
Three, goats stand
Reference to the action of training a description and illustrations.
Training program: repeat 12 times, then rest 90 seconds.
The above three groups of action (Withers drop-down barbells shrug, goats, for round up) repeated four times. Every repeat round rest 90 seconds.
29 percent of men do not recommended even one up.
971 Andy bolton can do in 1996 for 971 pounds weight elected.
The first four weeks training four ()
1, facial tension
Facing high pull training machine, hands too stand for, grasp their connecting rods foot cushion. Keep your back straight, sloping body as far as possible. Pull ahead bar to the nose, the arm slowly unbend, with control reduction to the starting position.
Training program: first round practice repeat six times into the next set of actions, in second round of practice, the third round 8 times repeated repeats 10 times during exercise.
2, seated next to pull back muscle
Reference to the movements of the training set described and illustrations.
Training program: first round practice after repeated 8 times into the next set of actions, in second round of exercise repeated 10 times, third round practice when repeated 12 times.
Three, goats stand
Reference to the action of training a description and illustrations.
Training program: repeat 10 times, rest 90 seconds. In the second round of practice, repeat 12 times, repeated 15 times in the last round of practice.
Successful basis points accurate count
Reverse nominate test your back, shoulders force. After Meanwhile in order to provide better tiras upper body, need held to lever. Reference to this action set of training described and illustrations. In 3 0 seconds to do as much as possible against nominate action. To ensure that every action are in place, if no body any part the action do bits. Such as coxal prolapse, back up, chest can't meet their connecting rods arm cannot fully unbend, stop and write down what you can accomplish action number.
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