You often encounter this problem when playing iron. Is the action important or the muscle important? Pull-ups, 30 in a minute, do you look more powerful, or is it worthwhile to do centrifugation control for each pull-up? Can Dogs Eat Cantaloupe

Action vs muscle, which one is more important?

The answer is actually quite simple. For sports athletes, their training should be based on quick and accurate completion of the action, especially the actions involved in a particular sport. After all, it doesn't matter which muscle does this action, as long as the action is complete.

For example, How To Draw A Police Car suppose you are a boxer. When the opponent throws a punch directly at your face, he can not use the abdominal muscles, the external oblique muscles or other muscles... as long as you can avoid him quickly. The fist will do.

After a series of dodge, use his right hook to box his left temple, who cares if you use biceps, deltoid anterior or nucleus The group completes this action?

On the other hand, if Am chord you train with bodybuilding as a goal, then progress is measured by stimulating and changing muscles, not the degree of execution. Therefore, the focus of training should be to properly stimulate the muscles through appropriate actions.

If your muscles are thinner than others, and not well developed. Even if you do the same number of high-level pull-downs and dumbbell rowing with others, it will become unimportant, because the latissimus dorsi does not meet the standard at all.

Some of the partners will focus on the action, while some of the partners will focus on the muscles. We discuss an effective training method. Not only big, but also symmetrical.

You should also pay attention to these

for most people Even with bodybuilders, the action-based back training method is good, even if the training you do looks better than the actual one. In fact, it is far superior to most fitness enthusiasts who exercise their backs at will.

However, once a certain level is reached, it must be trained in a muscle-oriented manner, especially back training. For most people, this is the only way to train a huge back, full of visual appeal, from top to bottom, left to right.

Of course, some genetically-skilled partners can basically form a balanced, symmetrical back with a little practice, but most of us need a more Fine method.

Upper Back

The main function of the middle and rhomboid muscles is the recovery of the scapula, bringing the shoulder blade closer to the spine. The upper trapezius muscle functions as a shrug, while the lower part of the trapezius muscle sinks the shoulder blades, bringing the lower parts of the shoulder blades closer together.

From the visual point of view, the strong upper back makes the back look thick, and the upper back is more three-dimensional when the biceps are stretched back. .

lating latissimus

Strong latissimus dorsi will make the back look wider, especially when the latissimus dorsi is stretched. However, the giant latissimus dorsi also completes the posture of the biceps.

The latissimus dorsi determines the overall size. Whether facing front or back, the latissimus dorsi can visually reduce the waist while widening the torso to enhance your appearance.

The lower back, we mainly discuss the erector spinae, but also the multifidus muscle that is not known to many people. And the waist muscles.

Rehabilitation doctors believe that the lower back needs adequate training. However, fitness professionals believe that the development of the lower back is not necessarily too important. In fact, the "Christmas tree" that many small partners dream of appears in the lower back, but more needs to be the thickness of the latissimus dorsi and lower body fat.

Generally, do hard Pull-up action, barbell squats and some barbell rowing will train to the lower back. However, if pain and or lack of lower back strength limit the above actions, then you should specifically train the lower back.

Equilibrium training on the back

Number of training action groups

Pull up 5 8-12

Stand up deadlift 4 6-10

One-armed dumbbell rowing 5 10-12

Reverse grip barbell rowing 5 10-12

for dispersing pressure on the back muscle tissue , pull-ups are often a fairly balanced action . For most of the small partners, it is very difficult to focus on a part of the muscles of the back without driving to other muscles. Conversely, a balanced training action can give the upper back and latissimus dorsi muscles enough strength in training.

The on-board deadlift is an incredibly comprehensive action that stimulates the back. Similarly, most people will find that it will give more stimulation to the erector spinae and the upper trapezius.

One-armed dumbbell rowing is one of the best (and safest) back training exercises. But again, due to the sacrum, it is often not enough to stimulate the muscles near the scapula to grow.

Reverse grip barbell rowing is one of the best combination moves on the upper back. Although they are very much like brothers and sisters, they are holding barbells and rowing, but they are really very different actions.

Do this action, in order to do this Stimulate the upper back rather than the latissimus dorsi, if you can't ensure that the humerus abduction (principle side) is 60 degrees, at least 45 degrees. This puts the latissimus dorsi in a less favorable position in the force position, thereby transferring the weight to the upper back muscle to complete.

Back training is not just a kind of back movement. If you are an iron lover, training is definitely more than just pulling down and rowing.

Back training can be divided into upper back training exercises, latissimus dorsi training exercises, lower back training exercises or a combination of each other, and the main time you have to do Stimulate the muscles instead of completing the action!