How do you need to do back training if you want to have a thick inverted triangle back?

You can use pull-ups and deadlifts to make your shoulders thicker, and you can also train with a scientific diet.

It is recommended that you can insist on doing pull-ups or push-ups every day, which will definitely make your back muscles get a better workout and make your inverted triangle look more obvious.

The main movements of the gym back training and its action essentials (the general movements are in place, it is impossible to have no effect):

1. Pull-ups: Pull-ups and chest should be slightly up, otherwise your arms will exert more force, and the head will not have to be pulled up or pulled up, but the arms will drop to 130 ° at least, 90 degrees is still too small, and there are more 90 °.

2. Pull down the instrument, pull down the instrument to press down too much, don't pull the arm down directly, don't want the person to go back too much, hold the chest up, the person is facing back 20 to 30 °, tighten the back, pull it down to the chest, feel the way it looks backwards. Elbow to the back The elbow and back muscles are in a trajectory.

3. Sitting rowing, this action is mainly to tighten, raise the chest, and do the rowing action behind the back, and see many people use their arms to reach the chest, and the elbows are completely deformed.

4. Barbell rowing, many just don't have a straight waist, and bend the legs. This should also be noted, if you don't straighten your waist, your waist will be easily injured, and if you don't bend your legs, the pressure on your lower body will be great.

5, deadlift, deadlift is actually still to do leg bending, straight legs are a lot of force on the thighs, biceps femora, generally do leg bending, if you want to train the lower back.

6. Dumbbell rowing, dumbbell rowing, the main thing is that the elbow is backward, not the deltoid muscle, the deltoid muscle actually does not exert force, I see that many people do the deltoid muscle too much, or the elbow is up, and the arc is upward, and the shoulder is more exercised.

Pull-ups and pull-downs focus on the width of the back, and rowing focuses on the thickness of the back, as long as the action is in place as required, the back has width and thickness, and the inverted triangle is equal to the width plus thickness!

How do you practice your upper back? There are 12 groups of wide pull-ups, a total of 4 groups, plus 4 sets of wide seated pulldowns, 4 groups of narrow seated pulldowns, and 4 sets of fixed mechanical pulldowns.

It is very important to practice the inverted triangle to strengthen the latissimus dorsi, you can do bent dumbbell rows, bent dumbbell flying birds, wide push-ups, so that the latissimus dorsi can get a good exercise. Also pay attention to exercises for muscle groups in the shoulders and lower back.

If we want to create an inverted triangle body, we need to do strength training on the shoulders, back and waist to achieve better muscle shape.

1. Exercises for shoulder muscle groups: sit on the chair with the upper body close to the back of the chair to keep the body stable, the spine is in a physiological position, the back is straight, the hips are held perpendicular to both sides of the body with both hands, the palms of the hands are facing outward, the distance between the feet is the same width as the shoulders, the calves are perpendicular to the ground, and the shoulders are kept horizontal.

2. Exercises for back muscle groups: Lie on the flat bench with your right leg on the bench while your right arm is stretched out and supported on the bench, your left leg is supported on the ground, your left hand holds the bell on the left side of the waist, and the back spine is in the center position.

3. Exercises for waist muscle groups: Lie on the ground with your body on the ground, support your arms straight on the ground, land on your front feet with your legs straight, and keep your body stable.

The first point of the training method is to carry out this stretching training of the back, through this stretching training, you can practice the very beautiful deltoid muscles, so that your muscles are more elastic, and the second point is that you should carry out this kind of lifting training of the back, through this lifting training, the muscles of the back can be contracted well, and the beautiful back inverted triangle can be trained.

Push-up. Push-ups work the muscles throughout the body, especially in the back. Long-term insistence on exercising can practice a strong inverted triangle.

If you want to practice a strong back inverted triangle, then practice these movements more: back pen, leaning over YW stretching, shrugging shoulders and shoulders, leaning over and turning and other yoga exercises, are very effective in strengthening back strength, can maintain a good back curve for a long time, and the back is more straight and full.

Push-ups are an exercise that can definitely help increase the width of your back, and you can better train the inverted triangle, which can give your back muscles a good exercise.

Try holding the trapezoidal bar above your head with your arms outstretched. Then sit in a sitting position and stretch your hands up. Pull it to the chin and tighten the muscles in your back.

Pull-up. This movement can be very helpful in increasing the width of the back, and you can practice an inverted triangle in a short time.

You can do this with pull-ups, which can work the latissimus dorsi muscle well and help you shape the inverted triangle figure well.

Get more physical activity and do more aerobic exercises, such as jogging, brisk walking, cycling, swimming, etc. The diet is mainly light and eats less high-calorie foods.

If you want your body shape to be an inverted triangle, first of all, the shoulders must be wide, because no matter how thick the back is not wide shoulders, you can't see the inverted triangle, the key to a person's upper body shape is whether your shoulders are wide enough, do more shoulder exercises, barbell press and dumbbell press in front of and behind the neck, dumbbell front flat lift side flat lift and dumbbell leaning side flat lift; The exercises of the back should do more pull-ups, especially the pull-ups with a wide grip distance, if you have the ability, you can add some weights appropriately, followed by the bent row of the barbell, if you want to have a wide back, you should also do more rowing movements with a wide grip distance, and you should also add some movements with a medium grip distance to make the back practice that is wide and thick in order to make the upper body have a good-looking inverted triangle.

The latissimus dorsi exert force and slowly pull upwards until the chin is above the bar.

Pull-ups, leaning barbell rows, push-ups, these are all exercises that can be exercised.

The pull-up function is unmatched by any instrument action.

Hold the barbell with both hands slightly wider than your shoulders, your arms straight in front of your body, and your elbows slightly bent.