落后区域训练（Backward area training）.docVIP

落后区域训练（Backward area training） After the initial stage of training, you often have to bring the muscles of sculpture into the body parts you want to develop most thoroughly. This is essential for bodybuilders, because it is a necessary measure to achieve an ideal physique. We can improve the volume and shape of muscle in most parts of the body by training, eating and resting, but changing the volume and shape of the muscles in a particular part of the body is another matter. The first is to select good exercise for the muscles of the backward areas Heres the correct way to change the muscles of the backward area. The width of the shoulders flat on the side The latissimus dorsi upper pull-up and pull-down The thickness of pike rowing and rowing machine back The lower part of the latissimus dorsi low rally rowing and rowing arm The upper chest incline bench press and oblique birds The medial pectoral chest chest clip and clip chest bird sitting The lateral chest wide grip bench press and bar end arm flexion and extension Lower part of biceps brachii oblique bending The peak concentration of the biceps curl and arm chest curl The lower part of triceps brachii, dumbbell, arm flexion and extension, and arm flexion and extension Upper arm reverse grip and heavy lift The outer thighs are narrow, the toes forward, the shoulders squat, and the leg lifting Wide inside thighs, standing toes, deep squats and leg lifting The upper thigh, leg squats and lunges Lower thigh squat and leg flexion Lifting the heel from the outside of the gastrocnemius muscle The medial heel of the gastrocnemius is joined together and the toes are lifted out of the toes When emphasizing the training of backward areas, do not emphasize the contrast area. For example, if your upper part of the four biceps muscle has been fully developed, and the lower level of the development of the lower part of the four biceps muscle, you should exercise as early as possible for the lower part of the four biceps femor