名将交换]多里安→让背肌活泼起来(国外英语资料).doc

名将交流]多里安→让背肌生动起来 Dorian] let the back muscles be vivid 2006-03-03 11:03:00 Cleveland Q: after two years of strenuous training, my back still hasnt shown a particularly dramatic effect. What are the three exercises you refer to that can quickly help fitness practitioners improve their back? Dorian: I advocate the rapid improvement of three kinds of exercises back muscles are: 1. in weight tensile machine near the anti shake chest drop-down to strengthen the latissimus dorsi muscle and medial dorsal muscles: 2. with barbell row across the back muscles increased; 3. by sitting chest rowing makes rhomboideus, rounded and muscular teres minor thickening. First of all, on the heavy hammer machine to do nearly reverse grip, chest pull down, near grip can make the latissimus dorsi fully extended, anti shake will reduce the biceps force, the two can ensure that the latissimus dorsi and upper back become centralized target. This exercise can also be done on the latissimus dorsi exerciser, but I prefer the weight change of the heavy hammer because it is closer to the natural radian movement, but it can only be pulled down directly on the latissimus dorsi exerciser. Before you practice, do 2 warm-up groups to warm up your back muscles. In practice, use a near grip, grip, or over handle, with a slight bend at the two elbow, and most of the weight should be concentrated in the latissimus dorsi rather than the biceps muscle during the drop. When the bar or the handle is pulled to the chest at the middle position, both sides must make up the scapular clamping, latissimus dorsi muscle and medial dorsal muscles fully squeeze contraction, pause, and then back to the muscle tension control weight, slowly to restore. Dont tilt your back too much. Dont limit the range of movement. The whole process should be controlled and carried out smoothly. I usually do it at 8 times, and if I have a training partner, I do 1-2 forcing times. Dorian Yatess intermediate back training program Number of