What are the movements of freehand back training in addition to pull ups alarm clock fitness network

Back training can do pull-ups, you need to do chest expansion exercises, do barbell rows, front neck pulldowns, pull-ups are all OK.

It's fine, but you still have to do sit-ups or push-ups, or jump rope and swimming.

The forehand is more effective in refining the muscles.

The main muscles involved in the backhand pull-up are brachii, brachioradialis, and latissimus dorsi. The main muscles involved in forehand pull-ups are biceps, brachialis, brachioradialis, and latissimus dorsi.

A detailed explanation of the different grips of pull-ups, as well as the force of different grips, and the principle of difficulty.

The forehand posture is the most natural, with too many muscles involved, teres, back, forearm, biceps, waist and abdomen core, and the backhand is for 2 heads.

Pull-ups mainly work on the back muscle groups. forehand, with training to the deltoid posterior bundle; The backhand will be accompanied by training to the biceps.

Pull-ups with a wide distance of the forehand, the latissimus dorsi is elongated and widened.

The backhand is generally narrow, the latissimus dorsi is thickened, and the biceps brachii is exercised.

The main force of the forehand latissimus dorsi is less forceful, and the backhand bicep is more involved. Both of them are good moves to practice back broad!! There is also a distinction between the front of the neck and the back of the neck. The front of the neck is mainly trained for the broad back, and the back of the neck is mainly trained for the middle back muscles.

Both forehand and backhand can be done, which can increase the effect of the exercise.

Switch the forehand and backhand to work different muscle groups.

The muscles exercised have a different emphasis.

The forehand is narrower and the arm is more narrow.

The forehand is wider and the back is more.

There are more backhand biceps.

Both work, but the muscles are different.

1. Forehand: rectus abdominis, transverse abdominis, internal and external oblique muscles, erector spinae and other skeletal muscles.

2. Backhand: latissimus dorsi and biceps, etc.

Action analysis: 1. Forehand pull-ups.

Forehand pull-upWhen hanging, the arms are straight up, the hands are slightly wider than the shoulders, the palms are forward, the feet are off the ground, and the rectus abdominis, transverse abdominis muscles, internal and external oblique muscles, erector spinae and other skeletal muscles are contracted at equal length to ensure that the spine is in a neutral position. When the trunk moves upward, the biceps brachii and brachialis muscles are distantly fixed and the concentric contraction causes the elbow joint to flex.

The latissimus dorsi and deltoid muscles do near-fixed centripetal contraction to make the big arm adduct at the shoulder joint, and the latissimus dorsi contraction provides the main power for pull-up movements, and the trapezius middle and inferior bundles and rhomboids do nearly fixed centripetal contractions to make the subscapular rotation action; During the downward movement of the trunk, the joints move in the opposite way to the upward movement of the trunk, and all the skeletal muscles involved in the movement do eccentric contractions to control the speed of the body descent.

4. Backhand pull-ups.

The backhand pull-up is on the basis of the forehand pull-up, the arm internal rotation makes the palm backward, because the biceps brachii short head is nearly fixed centritorial contraction has the function of making the arm rotate inward, compared with the contraction angle of the biceps brachii when the forehand pull-up, the whole biceps can be fully contracted during the backhand pull-up, so in the process of doing the backhand pull-up, the main power of the movement is provided by the latissimus dorsi and the biceps brachii.

The forehand is wide, and the main training is the latissimus dorsi deltoid muscle, the posterior bundle is long, and the head is under the chest.

Forehand narrow distance, main latissimus dorsi, biceps, deltoid, posterior bundle, triceps, long head, inferior chest.

The backhand mainly exercises latissimus dorsi, biceps, deltoid, posterior bundle, triceps, long head, and lower chest.

The forehand is mainly the latissimus dorsi, followed by teres major, teres minor, rhomboid, trapezius, infraspinatus, biceps, and brachioradialis.

The backhand is mainly the biceps brachii, followed by the latissimus dorsi, rhomboid, teres major, teres minor, trapezius, infraspinatus, and brachioradialis muscle.

Hello, my personal understanding is that the forehand can exercise the forearm muscles and back muscles, and the backhand can exercise the biceps!

The main muscles involved in the backhand pull-up are brachii, brachioradialis, and latissimus dorsi. (Biceps brachii is supplemented).

The main muscles involved in forehand pull-ups are biceps, brachialis, brachioradialis, latissimus dorsi.

The backhand is mainly biceps force, the forehand is mainly latissimus dorsi force, and the average person's back is often not strong enough. The backhand is generally narrow, which is easy to exert force, and the forehand is generally wide, and there will be a feeling that it cannot be forced.

The backhand (palm succession) movement is mainly used to the latissimus dorsi, posterior deltoid fascicle, and biceps.

The forehand (anterior palm) is mainly used for the latissimus dorsi and biceps.

The 6 best movements for freehand back training are as follows:

1. Prone push-ups. Training movements: Lie on your stomach with your legs straight, your toes on the ground, and your hands at your sides. Keep your abdomen tight, and use force in your lower back to lift your upper body off the ground for a while. Return to the starting position and repeat the prescribed number of times.

2. Pull back with both arms wide. Training Movements: The body is seated and the training chair is sitting.

Bend forward and hold the dumbbells in both hands, palms facing back, hanging at the sides of your feet. Hold your body position, open your elbows, and pull your arms together until your elbows are at a 90-degree angle to your forearms, pausing slightly. Return to the starting position and repeat the prescribed number of times.

3. Lean over and raise your arms. Stand upright, feet shoulder-width apart, upper body straight, arms elbows, both hands holding dumbbells to the shoulders and joints, palms facing each other. Maintain your body posture and lean forward to the maximum extent with your hips as the axis.

After a short pause, return to the starting position and repeat the prescribed number of times. Keep your back straight during the movement.

4. Single-arm lifting. The body is in a kneeling position, the left hand and knee are propped up on the training chair, the right foot is supported on the ground, and the dumbbell is held in one hand, which hangs naturally. Maintain your body posture and pull the dumbbell with your right hand to the side of your body, pausing slightly.

Resume the starting position, repeat the prescribed number of times, and switch to the other side.

5. Sumo deadlift. Squat with your feet slightly wider than shoulder-width apart and your toes facing outward, hold one end of the dumbbell with both hands and squat with your hips and knees bent. Keep your upper body straight and look ahead.

Keep your upper body straight and your hips extended until your body is upright. Return to the starting position and repeat the prescribed number of times. The shoulder blades remain clamped when upright.

Keep your arms straight at all times during lifting.

6. Lean over and lift. Stand upright with your feet shoulder-width apart. Lean forward with your upper body bent and your legs slightly bent, holding dumbbells in both hands, hanging down naturally, palms facing each other.

Maintain your body position with your arms bent at your elbows while lifting the dumbbells to your sides. After a short pause, return to the starting position and repeat the prescribed number of times.