The human body's muscle tissue is very complex. During exercise, we must also choose appropriate movements according to the parts of the exercise. The circular knitting machine is the two rear parts of our back It is a very important muscle on the side of the body, and the exercises for these muscles must also be targeted, so as to achieve good exercise effects. So how to train the teres major with better results?
Pull-ups
If we want to practice the big circular machine, we can do the pull-ups To finish, start by grabbing the horizontal bar with your hands wider than your shoulders and your legs off the ground. Next, bend our elbows to exert force, and lift our body upward until our chin can exceed the horizontal bar. Then we slowly relax our arms, let our arms straighten, and our body naturally downwards. Complete the movements in groups of 20, and you can perform 2 to 3 groups of movements each time, which can effectively stimulate our biceps and the teres major on the back of the back.
Seated Dumbbell Back Raise
This action is done while sitting on a stool. At first, we sit up and keep our back straight. At this time, we grab the dumbbell with both hands and extend it. Directly above our heads. After adjusting our breathing, we bend our arms back so that the dumbbells can move back from our heads. Until Yaling reaches the back of our head, then raise our arms upwards. At this time, ensure that our hands are straight, and complete the back lift movements in groups of 15. We must pay attention to controlling the weight of the dumbbells, otherwise it will be easy to move during exercise. Injured in the process.
Bent over and raise arms with dumbbells
At the beginning, we bent our legs and stood on the ground. At this time, we held a dumbbell in each hand and stretched it naturally in front of our body. side. At this time, we bend our hands to the back to lift our arms. Note that our hands are opened to both sides and then bent. When our arms are bent to 90 degrees, we then relax our arms forward. Each complete set of 15 is a group, and it can be performed at one time. 2~3 groups.
The above is about the exercise method of the teres major. The teres major is a muscle on the back and closer to the sides, so it is difficult for us to exercise without targeted movements. So during exercise, we must Targeted exercises for these muscles.