A new aspect of men’s perfect back shaping

A new aspect of men’s perfect back shaping. We all know that fitness is very important and a necessary form of exercise, especially for men. It is said to be very important. It can exercise muscles and make you look more attractive and powerful. Let’s take a look at the new ideas of men’s perfect back shaping. I hope it will be helpful to everyone. New highlights for men's perfect back shaping 1

1. One-arm row (for the entire back, arms, shoulders)

Straddle a step board or bench, and press the board with your left hand Go up, kneel on it with your left knee, lean your upper body forward, and make sure your back is straight. Grasp the dumbbell with your right hand, palm facing inward, and let your arm hang naturally in front of your right leg. Look down (not forward) to keep your neck and spine in line.

Pull the right elbow back to the waist until the elbow is slightly higher than the back, keeping the right lower arm drooping. The back muscles create tension and the shoulder blades retract toward the spine. Then slowly lower your right arm. Repeat to complete one set, then switch to the left side and do another set.

Don’t use too much force, pull your arms in a controlled manner, and focus on the contraction of the back muscles.

2. Push-ups (targeting the strength of the back, buttocks, chest muscles, and arms)

Press both palms on the step board or bench or sofa (it will be easier if the bench is taller, and if it is shorter, it will be easier) Vice versa), shoulder-width apart. Walk your feet back until your body forms a straight line from head to toe. Keep your elbows firmly supporting your body, lower your head and look down (be careful not to look up), and tuck your chin inward.

Press down and try to bring your arms as close to your body as possible. Keep your elbows directly behind you, not out to the sides. This way your arm muscles can get a more concentrated workout.

During the process, be careful to keep your chin in and your buttocks and head not to drop significantly. Imagine that your torso is a whole body from head to toe. You would rather do it slowly than to do it quickly.

3. Arm curls (for biceps)

Stand with your feet hip-width apart, grab a dumbbell in each hand, Palms facing each other. Stand on tiptoe with your left foot and place your weight on your right foot. Lift your hips and keep your back straight. In order to maintain balance, contract your buttocks, right thigh, and back muscles, and lift your whole body upward.

The upper arms are close to the sides of the body, the elbows are bent to lift the two dumbbells, and the wrists are turned so that the palms are facing you. Then slowly lower it and repeat the action. The center of gravity is on the right leg in the first half of the set, and the left leg in the second half of the set.

We use these muscles every day, so you can use heavier dumbbells appropriately, but not so heavy that you have to bend over when lifting them. The target of strength training is muscles, not joints. During the process, the trunk must be straight and strong.

4. Shoulder raise (targeting the muscles of the shoulder)

Stand with your feet wider than shoulder width apart and your toes pointing forward. Grab a dumbbell in each hand and place it in front of your legs, palms facing each other. During the movement, relax your wrists and palms, and feel tension in your shoulders.

Contract your shoulder muscles, lift your arms to both sides, and rotate your shoulder joints so that your thumbs face upward. Keep your arms still when they are parallel to the floor, and draw in your abdomen slightly to straighten yourself up.

If you find the movement difficult, you can instead lift one arm at a time. If you feel tension in your neck, relax your shoulders and let them droop naturally so that your neck doesn't contract too much.

5. Press the ball and raise back (targeting the triceps and back muscles)

Grab a dumbbell in each hand and lie prone on the large fitness ball. Slide your body back slightly and lower your belly. Keep your toes on the ground and spread your legs to maintain balance. Lift your upper body so that your body forms a diagonal line from head, hips to ankles. First straighten your arms forward naturally, then bend your elbows, pull your forearms back, draw your arms closer to your body, palms facing each other.

Look down, but do not drop your head lower than your shoulders, tuck your chin in, and keep your cervical spine and spine in line.

There is a sense of tension in the muscles of the arms and back, and then the arms are stretched back. Take it back again and repeat the action.

If you have difficulty balancing on the ball, place a towel or rug under the ball to help prevent it from rolling. Or just deflate the ball a little.

Attention should be paid to drawing the arms on both sides toward the body and pushing the dumbbells out. It's not better to lift it as high as possible, as this can easily lead to injury.

6. Breast expansion (targeting the chest muscles)

Roll up a towel, lie flat on the ground, and tuck the towel under the curvature of your back. Bend your knees, place your feet flat on the ground, hold a dumbbell in each hand, and extend your arms naturally in front of your chest, palms facing each other.

Straighten your arms, open them to both sides at the same time, and lower them to a comfortable position. Relax your elbows, contract your chest muscles, and bring your arms together again. Repeat this action. Be careful not to arch your back when lowering the dumbbells, and move your arms above your chest, not your head or neck. New highlights for men’s perfect back shaping 2

Pull-ups

1. Use an overhand grip with both hands, which will reduce the force of the biceps.

2. The grip distance should be wider than the shoulder width, but not too wide. It should be based on the comfort of the shoulder joint.

3. If you want to maximize the width of your back: tighten your abdomen, keep your torso in neutral, and make your body's upward trajectory as straight up and down as possible.

4. Try not to bend your feet and cross them. Doing so for a long time may cause uneven development of the muscles in the trunk. If you are taller and need to cross your feet, try to exchange the legs as much as possible. cross.

Seated pull-down

1. Adjust your body posture, tighten your abdomen, and make your upper body vertical to the ground.

2. During the pull-down process, keep the tip of your elbow pointing to the ground as much as possible, and imagine the feeling of breaking the handle.

3. Use the entire range of motion to fully feel the movement of the shoulder blades, not the arms.