There is always someone keeping working out (part 44)(Original) 总有一个比你忙，比你穷，比你老的人在健身（四十四）

---

Dear Steemians,

It's been a long time since I shared posts about bodybuilding. Today, I'd like to talk about how to practice our back muscles, which are difficult to train. For one thing, we need to practice with efforts. For another, most people may feel the arms are weak when practicing the back. It is probably because we use the wrong part to support the weight. Today I will introduce the classic movement for practicing back muscles called high pull down.

Key Points:

1. Naturally sit on the seat and hold the crossbar with both hands;
2. The entire back should be kept straight and never bend over;
3. The key is to make sure your shoulders down when pulling down, that is, to keep the shoulder blade down first, and then continue to pull down;
4. In order to stimulate the back muscles in a larger area, the upper body can be tilted slightly backward while doing this part.

This action can be done in 6 groups, about 12 in each group, , which can also be adjusted based on your own situation.

ATTENTION: The most critical part of this action is to keep the shoulders down, otherwise you may feel feel the arms sore and weak instead of your back, causing bad effects.

In addition, to exercise the back muscles, I suggest using a lighter weight for more times. After you have a certain foundation, use the heavier ones. My fitness text is only for reference. My post is only for reference. If there is any suggestion, do let me know. Let’s make progress together!

又有一段时间没有更新健身文了，今天给大家分享背部肌肉的练习方法。这一个部位是很难练得很好看的，一是因为练背确实很辛苦，二是很多人在练背时手臂会先酸软无力，这很有可能是因为没找到发力点。今天我将介绍经典的练背动作，高位下拉。

动作要领：

1. 自然坐在座椅上，双手握住横杆；
2. 整个腰背要伸直，切勿弯腰驼背；
3. 关键在于下拉的时候先沉肩，也就是将肩胛骨先向下沉，然后再继续下拉；
4. 为了更大面积地刺激背部肌肉，在向下拉的同时上半身可以稍向后倾斜。

组数：此动作做6组，每组12个左右，重量调节从轻至重。

注意事项：这个动作最关键的就是沉肩，否则会出现背部没有感觉手臂却很累的现象，并且效果甚微。

另外，锻炼背部肌肉我更建议使用较轻重量多次数的方式，待背部肌肉有一定基础后再使用大重量。我的健身文只是作为参考，如果有任何建议或是需要更多的帮助可以提出，大家共同进步！谢谢。

Chapter 1-43

---

感谢您一直以来对 @mrpointp的支持和鼓励！
Thanks for your support. Feel free to follow @mrpointp, upvote and resteem.

---

▶️ DTube
▶️ IPFS