4 ways to become a strong man

Sit on the seat of the pull-down machine and adjust the knee press to the appropriate position. With your arms straight, hold the T-bar above your head with your grip as wide as possible. Fully stretch your back muscles. Use your back muscles to pull the T-bar down to below your chin. At the bottom of the movement, fully tighten your back muscles. Then, maintaining control of the weight, slowly return to the starting position.

Note: During the pull-down process, do not lean your upper body too far back.

2. Pull-ups

Action essentials:

Grip the horizontal bar with a wide grip (palms facing forward), lift your feet off the ground, and let your arms and body hang naturally and straight. Use the contraction of your latissimus dorsi to pull your body up until the bar touches or approaches your chest. Hold still for one second, fully contracting your latissimus dorsi. Then gradually relax the latissimus dorsi muscles and let the body slowly descend until it is completely drooping, and repeat.

Note: When pulling up, focus your mind on the latissimus dorsi, pull your body as high as possible, and do not let your body swing when pulling up. Your feet should not touch the ground when you are hanging down. You can hook barbell plates on your waist to add weight.

3. Deadlift

Action essentials:

Stand with your feet in an "eight" shape, place the barbell in front of your body, bend your knees and bend over, hold the barbell with both hands, with a grip approximately shoulder-width or wider than shoulder-width, slightly raise your head, straighten your chest, tighten your back, lift your hips, and lean forward about 45 degrees. Use your leg muscles to extend your knees and lift the bell, then pause. Then bend your knees and slowly lower yourself to the starting position.

Note: Do it several times with your bare hands or with light weights, and slowly get the hang of it until you become proficient. During the process of lifting and returning the barbell, the waist should be kept tight and the chest should not be hunched. The barbell should always be close to the legs (gravity should not leave the torso). When gravity leaves the torso, control and balance will be lost, resulting in hunched back, hunched back, and even lumbar spine injury.

4. Barbell Rowing

Action essentials:

Inhale, pull the horizontal bar backward with straight arms to the front and lower end of the calves; using the strength of the contraction of the latissimus dorsi, bend the elbows to lift the horizontal bar along the calves to above the knees; continue to use the strength of the latissimus dorsi to lift the horizontal bar to the upper thighs, while slightly lifting the chest. Finally, return to the original position and exhale. During the recovery process, you must use the control of the latissimus dorsi to slowly lower the barbell along the original path until your arms and shoulders are completely relaxed and the latissimus dorsi is fully stretched.

Note:

1. Always keep your chest up, abdomen in, and waist tight. Do not arch your back or loosen your waist.

2. The barbell lifting path is not vertical.

3. Don’t use inertia when lifting the bell. When the horizontal bar is raised to the lower abdomen, it needs to be pulled to the chest level, and then lowered vertically.

Summary: The above four movements target different parts of the body. The first and second movements mainly increase the width of the back muscles, while the third and fourth movements mainly increase the thickness of the back muscles. The weight chosen for each exercise depends on your own situation. Generally, 12-15 times are done in a set. Do 3-5 sets and rest for 1-2 minutes between sets. Finally, I would like to remind everyone to relax their muscles.