What back exercises do men need if they want to have a wide back and create a perfect tiger back?

You can practice the narrow distance press, the method is also very simple, the trainer lies on the bench press, holds the barbell with both hands in a narrow way, adjusts the feet, keeps the body stable, and conducts up and down press training, the amplitude of the press should be even, and long-term exercise will make our back stronger and stronger.

1.Lie prone on the ground or yoga mat with your body straight and your head down. The arms are naturally bent in front of you, which is the starting position of the movement.

2.With a lower back effort, raise your arms and legs at the same time, lift your chest off the ground and exhale, trying to bring your limbs to the highest point. 3.

Falls the limbs and chest in a controlled manner, returning to the starting position, and inhales in this process.

Practice more sit-ups, pull-ups, barbell presses, dumbbell side raises, barbell squats, barbell birds, barbell backbends and other movements to exercise the back.

As long as your girlfriend likes it, it's generally good, it's very man, but there are little girls who like little white faces, in short, not everyone likes it, and I personally think it's good.

Well, of course, this means very strong.

Pretty good.

The key is to have a good character.

Hello! Women, especially those over 30 years old with slow metabolism, must often do some unclogging of the back, open the maintenance of the back, and avoid the back muscles being too stiff, resulting in hypertrophy of the back, which is really important.

10 yoga poses to thin your back, the more you practice, the younger you get!

1. Dredging stretching and relaxing.

1. The foam roller rolls and relaxesLie on your back on the mat.

Place the foam roller on the upper back.

Bend your knees and lift your hips.

Place your hands behind your head.

Roll back and forth until your back is completely relaxed.

2. Downward dogLie prone on the mat.

Place your hands at your sides of your chest and your feet hip-width apart.

Inhale to stretch your spine and exhale with your hips back down.

Straighten your legs and arms and make your body in an inverted "V" shape.

Hold for 5-8 breaths.

3. Double-angle variantStand in mountain pose with your feet at an appropriate distance apart.

With your toes straight ahead, inhale to stretch your spine.

Raise your hands above your head and exhale forward and downward.

Place your hands on the front side of your body.

Inhale again and extend your hands forward to the most distant.

Exhale, and the entire spine is completely stretched and relaxed.

Hold for 5-8 breaths.

4. Plough typeLie on your back on the mat and raise your legs up.

Go over the head and land backwards on the pad on the back of the head.

Press down on the cushion surface with both arms and extend the spine.

Keep your back vertical and stay for 5-8 breaths.

People with cervical spondylosis should not do this action.

5. Supine spinal torsionLie on your back on the mat with your hands raised on your sides.

Bend your right knee and place your right foot on your left thigh.

Exhale and twist your torso to the left.

Turn your eyes to the right.

Hold for 5-8 breaths and switch to the other side.

2. Strengthen. 6. Inclined plate typeLie on your stomach on the mat with your hands at your sides.

Inhale, prepare, exhale, close the core.

Straighten your arms and make your body in a straight line.

Hold for 5-8 breaths.

7. Side plate typeStart with the sloping plate type.

The body opens to the right side and the right arm supports the cushion.

The left hand is straightened upwards and the body is in a straight line.

Hold for 5-8 breaths and switch to the other side.

8. Small bridge typeLie on your back on the mat and bend your knees close to your hips.

Keep your feet hip-width apart and your calves perpendicular.

Exhale, lift your hips up, and press your arms against the pads.

Hold for 5-8 breaths.

9. Locust typeLie on your stomach on the mat with your hands at your sides.

Exhale, lift your legs back and up.

At the same time, open the ribcage and extend the arms back.

The palms are facing each other, the eyes are looking forward, and the back of the neck is extended.

Hold for 5-8 breaths.

Hello, happy to answer your questions, you mean to reduce the fat on your back. Due to the small amount of back exercise, it is easy to accumulate fat, resulting in fat, which can be reduced by swimming, mountaineering, and running.

How to change the back of the tiger is not difficult to change, there are ways. The simple ones are to stand with your back against the wall, and slowly correct your body every day. The important thing is to stick with it yourself. Come on, believe that you can do it, you can do it.

Under normal circumstances, it is through dieting and exercise, long-term persistence, in order to have a good figure.

The tiger's back is mainly too lazy, eats too much, and the thin and straight back is formed after long-term high-intensity exercise.

Always remind yourself to straighten your waist and get used to it, or buy products online to correct your hunchback.

Seated rowing:The main targets of this movement are the latissimus dorsi and the middle and lower trapezius muscles.

Start by sitting with your chest straight and your back straight, your feet on the pedals, and your legs naturally bent instead of fully straight, which will reduce the pressure on your knees. Keep the body relatively stable in the process of pulling, you can lean back slightly but don't lean back too much, feel the back force every time you pull, you can use it as a horizontal version of the high pulldown, pull the handle to the abdomen to keep the peak contraction for seconds, and then slowly retract.

Do 3-5 sets of 8-12 reps.

One-arm leaning dumbbell row:This movement can be a good way to improve the imbalance of muscle strength on both sides of the back, because almost all people's backs are not perfectly symmetrical, always one side is always stronger than the other.

Keep your back straight when rowing with a dumbbell in one arm, clamp your big arms, row backwards and upwards, don't go straight up and down, contract the peak for 1-2 seconds, and then slowly lower it.

Do 4 sets of 8-12 reps.

Straight arm pull-down: Adjust the rope to a high position, stand facing the rope, adjust the distance between the body and the rope, stand with your legs slightly apart, straighten your waist and back, tighten your core, bend your hips forward slightly, stretch your arms up and hold the rope handle, bend your elbows slightly, keep your body stable, keep your arms straight, drive your back to pull the rope to the legs, stop at the apex for a while, contract your back muscles, and then actively control the speed to slowly restore your back so that your back can be fully extended. V-handle drop-down:

Sitting, keep your legs fixed under the rolling board, your back straight, your abdomen tightened, your arms straight up, hold the V handle in each hand, keep your body stable, and drive your arms to bend your elbows to pull the rope in the direction of your chest, stop at the apex for a while, contract your back muscles, and then actively control the speed to slowly restore, and feel the stretch of your back muscles.

The trick is to supplement enough protein, eat more eggs, soy products, and drink more milk, protein can make torn muscles repair faster and better.

The bend row can be used to build a tiger body by rowing with heavy weights and blocking force-ups such as pull-ups, lat pull-downs, and arm lifts to work on different muscles in the back.

For shoulder strength training, most people should have the impression of having a full and round deltoid muscle, a thick and developed trapezius muscle, giving the women around them a full sense of security and masculine charm. But is that all there is to having broad shoulders? In fact, in addition to these, it is more important that you don't have an ugly high and low shoulder or spiral shoulder, okay?!

So please do a good physical assessment first, and after discovering your problems, start training in a targeted manner! For the upper body sculpture to obtain an inverted triangle body, the training of wide shoulders is essential, and it is also necessary to train muscles as a man in order to show full masculine charm when wearing clothes, and give his girlfriend or wife a full sense of security and happiness!

1. Dumbbell shoulder press.

Mainly train the shoulder bundle, first choose the dumbbell suitable for your own training, stand with your feet about shoulder width apart, hold the dumbbell at the side of your body, hold the palms of both hands forward, tighten the core and lift the dumbbells to the ear side, so that the arms and body are in a "Y" shape, and what you need to feel is the force of the shoulder bundle, driving the arm to lift up to the side of the body. 3 sets *13-15 reps.

2. Dumbbells walk upright.

This movement seems very simple but it is very important for the urgent need to train the shoulders and the upper trapezius muscles, and you also need to choose the weight of the dumbbells that are suitable for your training, place them on the sides of your body, and then you need to find an open space or corridor where you can walk back and forth, just like carrying two pots of wine, walking back and forth, about 10 meters each way, 20 meters for one round-trip, a group of 12 round-trips, a total of 3 sets * 12 round-trips. Pay attention to the upper body straight, walk slightly faster, and pay attention to the coordinated development of breathing and movement rhythm.

3. Bend the knee dumbbell and shoulder back bundle.

After holding the dumbbells suitable for your weight with both hands, the upper body with a straight back gradually leans over as the center of gravity of the body decreases, and at the same time the legs change from upright to slightly flexed, and the hands holding the dumbbells are slightly bent and not completely straightened, and the dumbbells are naturally placed in front of the body with the center of gravity down. Then, after the core and hips are tightened, the back of the shoulders is used to drive the strength of the arms to lift the dumbbells near the lower abdomen, and the upper arms can be as close to the sides of the upper body as possible. Keep your upper body upright during exercise.

3 sets *13-15 reps.

4. Bend your knees and shoulders in front of you.

Open your feet about one and a half shoulder widths, with your toes slightly outward, use only one hand to hold the dumbbell, first hold the dumbbell with the right side of the body with your left hand, and then tighten the core and the upper back is still straight and the center of gravity is lowered and leaning over, while the legs are bent at the knees, the left hand holding the dumbbell swings to the direction of the back heel between the feet, and then the core hips are tightened and the dumbbell is lifted to a position higher than the head in front of the body, and feel the tension of the stretching of the front shoulder bundle and the strength of the muscles. Pay attention to the rhythm of breathing and movement, stick to it and you will become stronger and stronger, come on! 3 sets * 12-15 reps.

You can do dumbbell shrugs, dumbbell presses, dumbbell curls, dumbbell deadlifts, straight arm pulldowns, rope face pulls, etc.

The first shoulder training method is that the shoulders should be lifted upward, this action is very simple, and can make the shoulders and back very strong, the second is that you should practice weightlifting, this training method is very simple and convenient, you only need to master the weight explosiveness.

It's still relatively standard, but the tiger's back is not reflected in the weight and height index.

If you really want a good figure, it's better to spend some money to go to the gym, where there are professional teachers.

Don't mess around on your own, and I've never seen anyone who really has the perseverance to get in shape.

Finally, I recommend you to read a book "Prisoner Fitness", which has a very unique insight into non-equipment fitness, suitable for people who don't like to go to the gym, I wish you a good figure as soon as possible.

Enough is enough, don't grow any more. That's a pretty good weight.