1. Many people feel that back muscle exercises are not ideal. The solution is: try to hunch your shoulders forward when performing stretching exercises and rowing exercises, always maintain a certain arc of bend when practicing the middle part of the back, and keep bending even when doing body extension movements.
2． Many people don’t know that pull-ups are one of the most effective exercises for back muscles. Weighted pull-ups are a magic weapon for getting well-defined back muscles. When doing pull-up exercises, the distance between the hands holding the bar is not fixed, and a set of exercises should be performed at several different intervals. When hanging on the bar, you should stretch as much as possible, and when pulling up, arch your back as much as possible; don't worry if your chin cannot pass the bar, just try to get as close as 5-7 centimeters to the bar. Note that your body should swing or twist as little as possible when doing pull-ups.
3． Although many new machines have been invented for training the back and ribs, top bodybuilders still seem to prefer rowing machines. Note that to make the movements accurate, the main key is to pull the handle to a few centimeters above the navel during centripetal movement.
4． The effect of chest muscle exercises is not ideal. Please try raising one end of the inclined board when doing bench press barbell or bench press dumbbell exercises, so that the person lies on it with a certain inclination (about 20-25 degrees), and then use a barbell or dumbbell of the same weight as before. practise. Because the muscles are given a new stimulus from another angle, you will soon see new effects.
5. When doing push-down exercises for the triceps brachii, the hands should be held shoulder-width apart, not too narrow. Because for most people, this can improve the stability of holding the pole with both hands, thereby increasing the weight of the exercise, increasing the intensity of the exercise, and making the muscles grow faster.