Back Up Train Simple Forces: Otodidak Pasti Bisa

Back Up Trains Forces (Freepik)

YOGYAKARTA - When you open your training device every week at the end of the week, you have a series of seemingly endless moves. If you're overwhelmed by the variety of lines, or when you're really empty when thinking of a new exercise to try, consider this list as a new menu for backing up training your muscles.

From considering science -- and more. The head-to-head exercise comparison research is somewhat limited, and often misleading. So instead of completely coming out of the electromiography (EMG) to choose the best muscle formation exercises, we chose the following based on a number of factors that made it possible:

Here are the best back exercises for muscle growth, plus three complete back exercises that combine the movements you can install into your split soon.

Barisber

This is a total back builder: top back, bottom back, lat, trap, spinal sector all. And science supports it. This is at the heart of the best back practice for men, but make no mistake, it's also good for back practice for women.

Keliasi barang bertenguk untuk pertumbuhan punggung:

In your exercise: Do a heavy bar before the beginning of your back practice in a lower range of repetition, such as 6-8 or 8-10, to save your lower back. If you're crushed by a deadlift, skip or do on the second day at the end of the week.

Deadlift

This strong pull is more than just a back practice. It touches the entire posterior chain, from your calf to your top trap, but it's also a protruding time test for the overall development of the back.

Oh Yes, this is not just for powerlifters! Legendary bodybuilder Jayent also builds his back around deadlift. Engineering is very important, but once you succeed, you can move forward to lift the burden of the monster who recruits the maximum muscle, release the muscle-forming hormone, and help you grow.

Deadlift variations for back growth:

When re-development is its goal, stick to one of these variations. Others, such as sumo deadlift, have been shown in EMG studies and in ditches to focus more on other muscle groups than the back. The same goes for deadlift one leg and stiff-legged deadlift.

In your exercise: If you do a heavy load (set less than about 6 repetition), do a deadlift first so you're fresh. If you're doing a dead for repetition, you can do it later in your training. They may not be sexy, but a heavy deadlift is just as valuable as PR with maximum effort.

Pull-Up

Why is it on the list: It's always a good idea to have an interesting movement over the head in your back routine, and pull-up is one of the best. Each variation has its own advantages: Wide grip variations are great for top late, while the chin's close grip or pull-up of the neutral handle has a greater stretch and overall range of movement.

pull-up variants for back growth:

Don't ignore the last three! Especially for weightlifters, the variations that are assisted are great back building. Do what you need to do to get into the range of muscle formation repetition.

In your exercise: If you're a pull-up professional, you can do some light sets as a warm-up. If they're tougher for you, you can treat them more as a force movement ahead of the start of your training. The brands helped make a lot of fatigue at the end of back practice.

After knowing the back-up steps to train the muscles, see other interesting articles only on VOI, it's time to revolutionize news!