背部锻炼知识（Back workout knowledge）.docVIP

背部锻炼知识（Back workout knowledge） Back workout knowledge The back is a general term, including the trapezius muscle, latissimus dorsi muscle, erector spinae and some other small muscles (should contain the deltoid posterior bundle, because the deltoid muscle is important in development, can play the effect of icing on the cake), it is a single block that unlike pectoral muscles, so exercise together to everything, so that you have a relatively perfect back. Many of us actually exercise the back just in practice such dorsal latissimus dorsi, no competition in addition to the width, but it is not practical (in the life of the work in the paraspinal muscle and the trapezius muscle role should be greater). I sum up according to my experience as follows: 1. pay attention to lower limbs exercise. Strong legs and buttocks can give body to provide strong support in the hard pull and rowing, which causes attention to focus on the back, many do not feel hard to pull the boat by may have a little relationship with this (these people doing fixed boating much better). Another large weight squat on the erector spinae muscles and trapezius muscle (muscle weight of the support reaction force) also has a strong role in the exercise, personal feel of the back separation also helps a little (squat to bengjin across the back, similar to the back of the peak contraction). 2. do more hard pull. My lower back used to be a bright spot. The trapezius muscle was always my strong point, and the erector muscle was also prominent. It was a long time hard training. Now because of the discomfort, do half hard pull, pull in effect is good, mostly the whole weight ratio (half with drawstring pulling over 330 kilograms, can be placed on the power rack, located above the knee position), and the pressure on the waist is very small, on the back of the trapezius muscle stimulation and stronger (weight changes). But can do the whole process of friends or the whole process, so that more comprehensive, and so