What movements do boys insist on to practice the back of a tiger?

Action one, dumbbell rowing. In fact, many people have seen others do this in the gym. The main purpose of this movement is to strengthen the muscle groups on both sides of the back, so that some weak parts of the back are exercised.

Movement two, pull-ups, this action has been done by many boys in military training, and it is also a very common fitness action, and it is also a professional action for back muscle training.

The first action that a boy should insist on every day is the action of weightlifting, repeated practice, and the second point is the explosive training of the back, the stretching of the back, and the practice should be insisted on every day, so that you can have a tiger's back.

Wide shoulder distance pull-ups, seated lat pulldowns, sit-ups, push-ups, apparatus seated pull-downs, dumbbell bent rows, etc.

For example, when you do a dumbbell row with your hand on a gym chair, the weight of the dumbbells used can be gradually increased. Another example is the use of barbells to do deadlifts, and if you stick to it, you can practice a strong tiger's back.

Squeeze your back and bounce up, and do more than that. You can make your tiger back be practiced, which is quite charming, so it is especially suitable to do so.

Push-ups and chest expansion exercises are definitely two exercises that can quickly train a strong tiger back, which can make the back muscles get better exercise and make the back look stronger and firmer.

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.

Hehe. There is a problem with the statement upstairs, running is indispensable, but 1 hour is too much, it consumes your little muscle, and people consume fat energy in 30 minutes of running, and then more is muscle, unless it is **;

1. If you have the conditions to go to the gym, do pull-ups every day first, and do as much as you can; Do not group, do not do until you can't move;

2. Then barbell bench press, medium weight 10-12 in a group, do 4 sets a day;

3. Pull down the instrument, come to 5 groups, and do it with both hands wider than the shoulders;

Practice once every 2 days, if you really want to practice every day, you can consider squats on another day, it is best to do it empty-handed, and then dumbbells, it is best to use barbells to 3 sets.