There are actually many ways to train a person’s back muscles,
and in these methods, the training effect of each method is good or bad. Of
course, to train the back muscles, you can use one-arm dumbbell rowing,
back-grip chest pull-down, The four exercises of single-arm stretcher rowing and
prone side lift are used to train the back. So, what is the best exercise for
back muscles? Take a look.
1. One-arm dumbbell rowing
Preparation posture: Press the left knee and left hand on the
bench, the upper body is parallel to the ground, hold the dumbbell with the
right hand, and straighten the right arm. Look up, bow your back
Exercise: Pull up the dumbbells and bend the elbows until the
wrists are just below the waist, palms facing inwards. Stop at the highest point
for about 2 seconds, then slowly straighten your arms to restore, tighten your
back. When you straighten your arm, rotate your right hand with your thumb
inward to fully extend the latissimus dorsi.
2. Reverse grip and pull down
Preparation posture: Sitting position, feet on the ground,
adjust the rubber roller to press the knee to keep the knee stable. Hold the bar
with your palms inward, with your hands at the same shoulder width
Exercise: Pull down the bar from the extended position to the
chest, tighten the back muscles, and close the elbows to the body. Slightly arch
your back, raise your chest, raise your chin, and keep your abdomen and lower
back tense. When the horizontal bar is pulled down to the upper part of the
chest, the shoulder blades on both sides are folded and clamped to squeeze the
latissimus dorsi. Use the tension of the back muscles to control the horizontal
bar to pull down forcefully for about 2 seconds, and then control to restore the
horizontal bar to reach the highest point of extension When you straighten your
arms, stop for about 2 seconds. Each exercise should feel full extension of the
arms and stretch of the latissimus dorsi.
3. One-arm rally rowing
Preparation posture: Use a high pulley puller, grasp the
handle with the palm of your right hand inward, kneel with your right knee, and
bend your left leg for support.
Exercise: Pull the handle down to the chest, keeping the
elbows away from the body. Rotate your right hand toward your body while pulling
down. In the fully contracted position, use the tension of the latissimus dorsi
to control the pull handle for 2 seconds, and then slowly restore the pull
4. Stand prone and side lift
Preparation posture: Hold a dumbbell in each hand, stand
shoulder-width apart with both feet, knees slightly bent, and bend forward so
that the torso is basically parallel to the ground, the arms are naturally
drooping, and the palms of the hands are facing each other.
Exercise: Lift the dumbbell by contracting the deltoid muscle,
keeping the elbow slightly bent, and avoid lifting the torso when lifting the
dumbbell. When the upper arm side is raised to the shoulder level, pause for
about 2 seconds, and then control the dumbbell reduction.
https://www.voltrxsports.com/wp-content/uploads/2021/05/_20210524175040-e1621849893363.jpg330300voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-06-10 19:32:482021-06-10 19:32:50What is the best exercise for back muscles
This is not my first protein bottle. I have an old athlete with the same side marks. Tell me where to fill in. Clear and easy to read. I think if you don’t like washing dishes, you shouldn’t take this protein shake blender. I would say that hand washing guarantees the best cleanliness from all crevices, you will see other comments, please pay attention. If you are lazy, don’t buy it, but I don’t mind, because the dishwasher is my grocery store.
In general, I like the compactness of this protein shake blender. My milkshake is salted caramel, biscuits and cream. You only need a scoop of 8 ounces. If your protein or food needs more water, take a large protein shake blender. If you don’t need it, take a small protein shake blender to give your lunch more room to pale. If what you buy in the market is small, lightweight, compact, simple, and leak-proof, you must grasp this.
just take a step back and say, there are only a few colors,
compared to the old athlete mixer, there are more color choices.
https://www.voltrxsports.com/wp-content/uploads/2021/04/electric-shaker-10-1.jpg400400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-23 02:43:252021-04-23 02:43:27voltrx blender bottles are small and simple
Many women are very concerned about their posture. Because
with the improvement of living standards, people no longer simply pursue the
improvement of material life, and the beauty of appearance has become a lifelong
pursuit of many people. For a woman, a good posture is even more
The shoulder is the second highest part of our body after the
face, so the shape of the shoulder is particularly important for our body. Many
female stars have photogenic right-angled shoulders full of skinny beauty. This
kind of shoulders is simply a straight male killer after wearing a skirt. So
many women want to have a right-angled shoulder to enhance their feminine charm.
This article will talk about those things about shoulder exercises!
One. Two misunderstandings of women’s shoulder
1. Shoulder training = muscle mass?
Our shoulder contains a whole muscle. This main muscle is our deltoid muscle. The deltoid muscle is mainly divided into three parts. In many women’s impressions, if they go to the gym and do shoulder exercises on a large scale, they will surely produce hard muscles and lose their feminine charm. This idea is seriously wrong.
Because our female body anatomy and physiological structure
does not allow a large amount of tearing and reorganization of our muscle
dimensions, we will not cause a large number of hard muscles to be produced
during our exercise.
2. Only want partial exercise
Our body is an overall system that works in harmony with each
other, so partial weight loss such as simply reducing the shoulders or reducing
the legs cannot be achieved at all. When we lose weight in our daily life, we
must insist on whole body weight loss exercise.
We can do aerobic exercise and anaerobic exercise. Among them,
aerobic exercise can help us better consume fat inside the body, strengthen the
body’s metabolism, and can also help our body shape perfect muscle lines.
Anaerobic exercise can help accelerate the decomposition of glycogen in our
body, thereby promoting our body to consume fat faster.
Two, these six movements can exercise right-angled
shoulders? Keep exercising and solve your stubbornness
Action 1: Lift the dumbbells alternately
Action 2: Lift the tensioner forward
Action 3: Standing dumbbell press
Action 4: Sitting posture, leaning over and lifting
Action 5: Raise the side arm horizontally
Action 6: Flat lift in front of dumbbells
Summary: I believe you all have your own understanding of
weight loss on the shoulders after seeing this! But there are still a few things
to remind you! When we exercise in our daily life, it is easy to strain muscles
and bones because the body cannot withstand too much exercise pressure at once.
So before we exercise, we must remember to do some warm-up exercises to help our
body better adapt to high-intensity training!
https://www.voltrxsports.com/wp-content/uploads/2021/04/electric-shaker-bottle-8-1.jpg267400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-22 00:16:022021-04-22 00:16:04These six movements can exercise right-angled shoulders? Keep exercising and solve your stubbornness
If a woman can persist in exercising, then this woman is
really too strong. On the one hand, we have to resist the temptation of various
foods. On the other hand, mobile phones are also waving to you frequently. At
this time, if a woman can put down her mobile phone and put down snacks to go
for a run, it is really rare. So is it good for women to run? As long as you can
persevere, these benefits will come to you.
1. Make you more independent
In our impression, women should be of the “嘤嘤嘤” type, but
women who like to run are different, they tend to be more independent. Because
running is a relatively boring process, it requires us to exercise for up to 30
minutes or more by ourselves, so we can cultivate our independent character, so
women who run often tend to be more independent.
2. Make you stronger and more
Women are afraid of “Xiaoqiang”? not necessarily! Women who
run often often encounter many creatures, and running exercises can also
cultivate our strong will quality, which can make us stronger and more
confident, and our courage will also become bigger.
3. Make you more self-disciplined
We have already mentioned that running is a boring process. If a woman can persist in running, then this woman is undoubtedly very self-disciplined. If one is self-disciplined, what else can’t be done?
4. Make you happier
If you have female friends in the physical education
department around you, you will find that these people are often more optimistic
and cheerful than other girls, which benefits from the psychological effects of
sports. Persisting in running can promote the secretion of certain hormones in
our body, such as dopamine. This hormone can make us happier, and some of the
troubles we encounter in life will also disappear, so we tend to behave better.
5. Increase your resistance
Compared with boys, women’s bodies are weaker, so many female
friends will catch colds in winter. But this is still relatively rare among
women who insist on running. Persisting in exercise will greatly mobilize our
various systems and promote the enhancement of their functions. The immune
system is not surprising. So friends who often run are not easy to catch
Conclusion: Running this sport has a great
effect on the body, so is it good for women to run? The answer is yes, as long
as everyone can put down their mobile phones, the above benefits will come to
you, which can increase your endurance, make you more optimistic, enhance your
resistance, make you better in shape, and make you more self-disciplined..
https://www.voltrxsports.com/wp-content/uploads/2021/04/protein-shaker-bottle-25-2.jpg300400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-22 00:05:212021-04-22 00:05:23Is it good for women to run? As long as you stick to it, these benefits will find you
I have used this product for many years. I lost the first bottle (typical transparent black cap) and bought a new one immediately. I am very happy that I have this color, because voltrx blender bottlesare a color. I insist on the durability of voltrx blender bottles, because my first one lasted for many years. If I didn’t lose voltrx blender bottles, I would last longer. If I need to buy another bottle.
I have tried many bottles, the best is the easiest to clean (much easier than plastic grate). Please note that the lid needs a bit of force to close all the roads-1/2 road is a bit closed, it looks like it is closed, but if it shakes in this state, it will bring bad luck. When the voltrx blender bottles are completely closed, the voltrx blender bottles will make a “loud” sound. The voltrx blender bottles are safe, although I still recommend holding down the voltrx blender bottles when actually shaking.
https://www.voltrxsports.com/wp-content/uploads/2021/04/electric-shaker-12-1.jpg400400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-21 23:49:192021-04-21 23:49:21This is the best and easiest Voltrx shake bottle mixer
In ordinary life and during fitness exercises, we may feel
that our body coordination is not very good, usually there is no way to keep the
center of gravity in one place, and at the same time, we will stagger when we
start the action, not very focused. In fact, this is The reason for the poor
balance of the body, the reason for this problem, one is that our muscles are
not strong enough, and the other is that the balance of the body itself is not
very good. Today, let me tell you a few actions to make your body better. The
balance is improved.
One, stretching exercise
I believe everyone is familiar with this movement. In the
usual warm-up exercises and exercises, everyone will perform this exercise.
Stretching exercises. Actually, it’s very simple. Let the body stretch. We can
choose to stand on the ground with one foot, and then move the left hand towards
Extend the body facing straight forward, then lift one foot, let the foot
stretch back, and grab the raised foot with the other hand.
This movement is a basic movement in yoga, and it is also a
good movement for practicing coordination and improving the balance of the body.
We should try to keep the same weight on both sides of the body so that the foot
can be balanced. Then make some adjustments on this basis. To do this action, we
must hold our breath, breathe evenly and slowly, and must calm down to have the
effect of practice.
Second, stand and stretch
We don’t often do this movement. Generally, we do the standing lower body extension and stretching upwards, which has a very good practice effect on our body balance. First, we need to clasp our hands and make a fist, and then While the hands are growing upwards, bend downwards to make the basic movement of a standing sitting posture, but the difference is that the arms should be placed behind and extended upwards.
When doing this action, the body presents two right angles.
First, the arms and the back form a right angle, and the upper body and the legs
form a right angle. When doing this action, you should do it slowly and don’t
rely on inertia to complete it quickly. Everyone has different degrees of
softness, so don’t force it. You can stretch slowly, step by step, and increase
the frequency and degree of movement, which helps us to better
Three, squat against the wall
Many people think that squatting against the wall, why can
they practice their body balance? In fact, this is a good exercise, because it
can practice the muscles of our whole body, and it also has a very good exercise
effect on the control of our body’s center of gravity. First of all, the basic
exercise is to stand with your feet apart about shoulder width or even wider ,
And the distance between your feet and the wall is also a shoulder width, then
the upper body makes a downward movement, and then the distance between your
thighs and calves is about 90 degrees, and your back shoulders, cervical spine
and head are all Lean against the wall.
At the same time, raise both hands forward, make fists with
both hands, and palms down. When doing this movement, it is worth noting that we
must make the movement a standard. Don’t covet to hold on for a long time. You
should hold on for a while after your legs are shaking. This is a normal
Conclusion: There are many exercises that can be used to
practice body balance. These three are only representative three. They are also
very simple three movements that can be done at home. If you want to practice
body balance, let your body When doing other movements, it is more coordinated.
We can do more of this basic exercise. I believe that there will be improvement
if we persist for a period of time!
https://www.voltrxsports.com/wp-content/uploads/2021/04/protein-shaker-bottle-12.jpg300400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-20 20:34:552021-04-20 20:34:57How to change physical disharmony? Just learn these few moves, let me tell you
In fitness, there are generally two types of fitness people.
One type of fitness people will keep track of their fitness status, and will
work out a fitness plan of their own, clear what the weight is during each
training session, and the number of times is What kind of rest is between
groups, and the other type of fitness people, they are more casual when they
work out. Do whatever training action you like, and change to another when you
get tired. I don’t know how long I have been training for a certain training
action during this training session, and what the training intensity is. It is
conceivable that only the former of these two training methods can really go in
the fitness circle, because these records are very important in the later
period. Rest between groups is easily overlooked by everyone. What is the
correct rest between groups? What should we do during the rest between groups?
During the warm-up and stretching before and after training, have you noticed
How should One choose a reasonable break between groups? What
can be done during the break between groups?
1. How to choose components to rest?
Regarding rest between groups, many people have a
misunderstanding that if the rest period is shorter, the muscles will get more
exercise, and the effect will be better. In fact, if we want to consider for the
whole, we cannot blindly pursue short breaks.
The specific rest time between sets has a lot to do with the
action we choose. If the intensity is too high, then a three-minute break
between sets will be more appropriate, because at this time the body can have
sufficient time to relax.
In high-intensity training, if there is only one minute of
rest between sets, it seems that after one minute you have been relieved, but
the muscles are still in a state of tension. At this time, if you do the next
set of training, it will have a training effect. Greatly discounted. Of course,
if our intensity is low, choosing a three-point break between groups will only
make our previous sense of muscle training disappear.
2. What can I do to rest between groups?
Many people just want to know, if there is a three-minute component break, what should be done? Do you just sit in the gym? If you feel that each group takes a three-minute rest, and the relative time is not enough, you can try to merge the two trainings together to form a super training group. After finishing the super training group, rest for three minutes, and the overall time can be adjusted.
Secondly, during the rest, we can walk back and forth, and do
some stretching and relaxation appropriately, so as to ensure the temperature of
the body and muscles. Of course, if you simply want to pass the time, during
this rest period, it is understandable to take out your mobile phone and scan
your circle of friends.
02Even if time is tight, don’t omit the warm-up part. It’s
important to warm up enough
1. The importance of warming up
I believe everyone has heard of the saying that sharpening a
knife does not cut wood by mistake. Do you want to be able to increase the
efficiency of cutting wood? First of all, the knife needs to be closed, so the
process of sharpening the knife cannot be ignored.
This principle coincides with the warm-up training in fitness.
A gentleman can wake up the muscles of our body, so the next training can be
Therefore, during fitness, if our time is relatively tight, we
can reduce the training capacity and the training intensity, but can not save
the warm-up time. When chopping wood, without a sharp knife, the overall
efficiency can be imagined.
2. How to warm up?
In the warm-up session, we can first perform aerobic exercise
or dynamic stretching with a lower intensity for about five minutes. This will
allow the muscles to warm up slowly and quickly enter the training state,
followed by simple full-body strength training. Focusing on the target muscles
that you mainly exercise on the training day can improve training
Conclusion: Rest between groups is easily
overlooked in the fitness program. In fact, if you can take a reasonable rest,
it can improve the overall efficiency. I hope everyone can pay more attention to
it in the future. Secondly, the full warm-up has been emphasized many times in
the fitness circle, and I hope that everyone will not take opportunism and think
that they are different.
https://www.voltrxsports.com/wp-content/uploads/2021/04/protein-shaker-bottle-17-3.jpg300400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-20 01:54:412021-04-20 01:54:43Does daily fitness focus on rest between groups? Details determine success or failure, is the warm-up stretch in place?
The protein powder for bodybuilding and muscle building has
been trusted by fitness and fitness enthusiasts since its birth in the 1980s. In
addition, with the overall development of the fitness industry, there are more
and more muscle men, and there are not a few muscle men who have used protein
powder for a long time, and protein powder has also become famous. Even in the
minds of many people, protein powder has been equated with fitness. When it
comes to fitness and muscle building, protein powder and muscle building powder
It can be seen that protein powder seems to have become
synonymous with bodybuilding and muscle building. However, many people have
expressed doubts about the safety of protein powder. But at the same time, many
people are convinced of the “efficacy” of protein powder, and even think that as
long as they drink protein powder, they can “automatically build muscle.” Don’t
think that the author is joking. Since protein powder was demonized by some
netizens, some people really believe that only drinking protein powder can build
muscle. And there are people around me who try to drink only protein powder and
not exercise. So, what happened to those people who only drank protein powder
and didn’t work out?
1, changes in body
Whether they drink protein powder for fitness or just drink protein powder for not fitness, without exception, they are all people who try to change their body, with the goal of gaining muscle. Drinking protein powder can increase muscle mass, but for people who only drink protein powder but not fitness, this wish cannot be achieved. After all, protein powder is not “clenbuterol”. The process of muscle growth is like this. You must first lift the iron to damage the muscles, and then add a lot of protein to repair and grow the damaged muscle fibers. Those who only eat protein powder and don’t work out, ignore the most important link-training. Therefore, no matter how much he drinks or how long he drinks, his body will not become the way he yearns for it in the end.
The author still remembers a friend from many years ago who
wanted to have a muscular figure, but most of the questions he asked the author
were about the price and quality of protein powder, and were indifferent to how
to train. Because he is a little white and has no previous fitness experience,
the author reminded him that it is useless to drink protein powder without
training. He said that he knew, but he didn’t believe it. As a result, I could
think of it with my fingers, and my wish to gain muscle was lost.
2. Impact on the body
If you want to talk about the effects of only eating protein
powder without fitness on your body, many people may have to take the kidney as
an example. It has always been said that drinking protein powder has an effect
on the kidneys. Is it true? In this regard, the author believes that a word must
be counterproductive. But for now, there seems to be no clear case of kidney
effects caused by high-protein diets. Therefore, for people who only drink
protein powder and do not exercise, the question of what their body will become
in the future depends on the health of each person. Different people have
different effects. In addition, most of their bodies will have several similar
reactions, the frequency of their body’s gas emission will increase, and the
taste of excrement will be heavier than before eating protein powder.
3, give up the use of protein
I believe that not many people will go to the dark one by one
on the road without any return. The same is true for “fitters” who don’t want to
make substantial efforts but just want to take shortcuts. Of course, it is not
ruled out that there are people who simply like the taste of protein powder.
When I was in school, I had a teacher who loved dairy products. It was fine to
drink protein powder as a tea, so that he was just over 1.7 meters tall, but he
had two hundred. How much weight. But people’s purpose is to drink taste, not to
build muscle. In fact, people who only drink protein powder and don’t work out
will gain muscle at the very moment when they first drink it. If they drink it
for a few months, they won’t grow muscles. In the end, most people will give up
this “shortcut”. After all, protein powder is also not cheap.
In fact, the relationship between protein powder and fitness
is very simple. I don’t know if it’s because of the biased views of some
netizens or businesses that make protein powder a common but not simple thing in
people’s eyes. Many people are obsessed with muscular body, but are too lazy to
train. They just want to take the so-called shortcuts. Some fitness novices even
asked the author in a private message, “Where can I take steroids?” It can be
seen that there are still many people who don’t know enough about fitness. The
author would like to say that there are only two words to gain muscle,
https://www.voltrxsports.com/wp-content/uploads/2021/04/protein-shaker-bottle-21-1.jpg300400voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-13 20:51:402021-04-13 20:51:41What happens to people who only eat protein powder and don't work out?
Although we all know that breakfast is very important,
sometimes it is really difficult to get up early to prepare. How do you eat
breakfast when you only have 10 minutes to go out?
Many people ask whether it’s good to have a cup of protein
powder for breakfast? Let’s put it this way, although you can get a variety of
vitamins and minerals from food, protein shakes are a very convenient way to
help you get these nutrients without eating a regular breakfast.
So a cup ofprotein powder in the morning is beneficial and harmless, so what kind of protein powder is the best for breakfast?
Why breakfast is a good time to eat protein powder
The plan for the day is in the morning. Starting the day with
a nutritious breakfast can help us get through the day better. A large number of
studies have shown that eating breakfast helps to lose weight and improve mental
performance. Other studies have shown that protein in breakfast can help
suppress appetite and suppress food cravings that may appear later in the day,
commonly referred to as cravings.
Many people do not eat breakfast, or are not used to eating in
the morning. Although protein shakes cannot replace a healthy and balanced diet,
they can be used to supplement the diet to ensure that we meet our daily protein
needs. For example, protein powder can be added to other ingredients to make a
milkshake, which can increase the nutrition of the meal.
How much protein should I consume every day?
Currently, the reference nutrient intake (RNI) for adults is
set at 0.75 g/kg body weight. Therefore, for a person weighing 60 kg, the
average protein level to be achieved per day is 45 grams.
If you want to build muscle, this dose may be slightly increased to 2.2g protein per kilogram of body weight. The reason is that muscle fibers are damaged during exercise, and more protein needs to be consumed to rebuild and support the growth of new muscle tissue.
The sources of lean protein in the diet include chicken,
turkey, fish, eggs, low-fat dairy products, legumes and other legumes. Compared
with the same amount of protein in food, protein shakes can provide a lot of
protein in a smaller amount of liquid. It is also a convenient way to meet our
daily needs, especially for people who have difficulty supplementing enough
protein in their diet.
Protein powder that can be added to breakfast
Protein powder is a simple way to supplement extra protein in
the diet. It can provide a large amount of protein to the body when the budget
is limited. There are many different types of protein powders to choose from,
some of which are more suitable for breakfast.
1. Whey protein
This is one of the most common protein powders and a natural
by-product of cheese making. There are three main types, whey protein
concentrate, isolate and hydrolysate.
Whey Protein Concentrate is the most commonly used of these
three. Each 100 grams contains 80 grams of protein, 5 grams of carbohydrates and
3 grams of fat.
The protein content in every 100g of whey isolate is higher,
the total amount is 90g. It also has less fat and carbohydrates than
concentrates. This is because the whey isolate is refined for better purity,
which is usually a better choice for those who really restrict fat and
carbohydrate intake. Whey hydrolysate is also a relatively refined protein,
which can be quickly absorbed by the body. If you want to recharge your muscles
as soon as possible after exercise, this is a good choice.
So the choice of protein powder may depend on your goals.
Choosing whey protein concentrate may be the best choice for people who gain
muscle, because excess carbohydrates and fats may also help. For people who want
to lose weight and want to limit their weight, separation may be
Although these protein powders are good, in order to match the
best macronutrients in your diet, you may want to eat other things at the same
time as your breakfast, such as carbohydrates and fats. Fruits, nuts, butter,
and oats are all good ingredients for milkshake.
2. Plant protein powder
Plant protein is a good choice for anyone. Even if you are not
a vegetarian, research shows that, like other forms of protein, plant-derived
protein can help build muscle. If you are intolerant to dairy products, or just
want to limit your intake of dairy products, plant protein powder can
It is more important to choose vegetable protein powder with
higher amino acid content, such as a mixture of two kinds of protein, or choose
soybean as a complete protein. If you want to quickly replenish energy, you can
add some fruits, vegetables, seeds and even spices to make a delicious breakfast
delicious and healthy protein shake ingredients
To make breakfast more nutritious, consider the following
1. Berries-rich in antioxidant vitamin C, which helps keep the
body and cells healthy. Add a small amount of milkshake to unflavored or
flavored milkshake to increase the taste.
2. Nuts and flaxseed-rich in vitamin E and selenium, help to
keep the immune system functioning normally. Add 1-2 tablespoons of breakfast
3. Spinach or kale-green vegetables, rich in vitamins and
4. Bananas are a good source of potassium and help regulate
muscle contraction and nerve signals.
5. Oats-carbohydrates rich in fiber, are a good source of
whole grains, can help maintain a longer-term fullness, and help maintain a
stable blood sugar level throughout the day.
Whether your goal is to gain muscle or lose weight, eating
protein shakes for breakfast is not harmful to your health. This is much better
than skipping breakfast or eating unhealthy things.
There are many kinds of protein powder. You can also try to
use some vegetarian food. Adding spinach or berries to breakfast protein shakes
can enhance the nutrition of the milkshake and maximize the support of the
immune system and overall health.
https://www.voltrxsports.com/wp-content/uploads/2021/04/protein-shaker-bottle-24.jpg194259voltrxhttps://voltrxsports.com/wp-content/uploads/2021/06/voltrx-logo.pngvoltrx2021-04-05 19:07:262021-04-05 19:07:28Is it appropriate to drink a cup of protein powder in the morning?
Many people focus on exercising the muscles of the arms,
chest, buttocks, and legs in the gym, but often ignore the back, which also has
an important visual impact on body shape.
Because we cannot see the back in the mirror, we usually
ignore this muscle. In fact, a stronger back can bring beautiful lines and
contours to create an ideal physique.
Not only that, in addition to the pleasant back line, think
about how many young people suffer from cervical spondylosis due to prolonged
Strong back muscles are also necessary for maintaining good
health and correct posture. For people who want to exercise other upper limb
muscles, a strong back can provide an ideal foundation for compound
In today’s article, we have compiled a series of the most
effective exercises to help you reach the V shape. More importantly, it doesn’t
matter where you live. These actions can be done in your own home.
upper back exercise
Rowing with a resistance band
Place the resistance band horizontally on the floor, step on
it with your feet, and stand with your feet shoulder-width apart. Pick up the
ends of the resistance band and stand up straight.
Relax the knees, and tilt any position between 90 degrees and
45 degrees from the hip as the starting position.
Tighten the shoulder blades, open the chest, then pull the
elbows back toward the torso, and then forcefully contract at the top. Slowly
return to the starting position to complete an action.
3 to 4 sets, 15 to 20 reps in each set, depending on the
strength of the resistance band.
This action uses the least equipment to practice the back at
home, which can exercise the latissimus dorsi and rhomboid muscles well. You can
also try to rotate your hands internally, externally, or neutrally. The wider
the distance between the foot and the stronger the resistance band, the more
difficult it is to exercise.
Get down and straighten your arms. Grasp the two ends of the
t-shirt or towel with both hands and pull it apart, as if you are going to break
Tighten the hips and core, and clamp the shoulder blades. The
chin and chest should be a few inches above the ground.
Keeping tension, slowly pull the t-shirt or towel to the chest
position, and then return to the stretched position to complete the
3-4 groups, 12-15 times per group.
Back stretching is an alternative to the gym’s back muscle
pulling down equipment. The goal is to exercise the outside of the latissimus
dorsi when contracting and the inside of the latissimus dorsi when stretching.
It is important to maintain a constant state of tension in order to effectively
exercise the muscles of the corresponding parts.
Push-ups are ready, but put your feet on a raised platform
(such as a sofa or chair).
Support the core to keep the body straight, and pull one hand
to the body at a time. Tighten from the top.
Place the arm back to the pressing position and repeat on the
Repeat 15 times for each group in 3 groups.
This stroke is a full-body burner, which can train the lower
part of the latissimus dorsi, but also exercise the shoulders, chest, triceps
and core muscles well. Increase the number of repetitions and gradually increase
the difficulty of exercise. Superman Rowing
Lie flat, holding the ends of the resistance band with both
hands. Before stretching, lock your arms into a V shape and keep them tight.
Your hands should be wider than shoulders.
Keep your head and chest a few inches off the ground,
straighten your legs, tighten your hips, and keep them on the floor.
Clamp the shoulder blades and pull the resistance band to the
back of the neck. Try to tighten and return to the extended position.
3-4 groups, 15-20 times per group.
resistance band may increase the difficulty of this action. It
may be difficult to complete the movement at first, but it can effectively
exercise muscles. Combining this action with paddling and back stretching can
exercise your back very effectively.
surface tension of resistance band
Wrap the resistance band around the tree (or similar object),
parallel to the head position. Hold the end of the resistance band with both
hands, and then step back until the strap is tightened and your arms
The height of the elbow joint is the same as the face. Open
your chest and squeeze your shoulder blades. While maintaining the height of
your elbows, pull the shoulder straps to the sides of your jaw.
Slowly extend the arm back to the starting position to
complete the action.
Perform three sets of 20 repetitions.
This action is very useful for the upper back area (including
the posterior deltoid and trapezius muscles). Keeping the core tight and
controlling the entire movement can really give full play to the
Lie flat, arms extended forward, about shoulder width.
Straighten your legs, straighten your insteps, and keep behind you in the same
way, keeping your shoulders away from the ground.
Tighten the hips, shrink the shoulders, and lift the legs and
hands off the floor. Relax and let them return to the starting
Perform three sets of 25 repetitions.
This exercise exercises the upper and middle back areas including the spine stabilizer. Superman is also a very effective core exercise. You can try to repeat it several times, or you can keep still and time like a tablet stand, so you can use your creativity!
Hard inquiry (a method of credit inquiry)
Find a suitable bag. Backpacks or suitcases are
Spread your feet shoulder-width apart, bend your legs and
hips, and hold the bag firmly. Make sure your back is straight to avoid
Tighten the hips, stand up, and lift the bag. You should pay
attention to using the strength of the legs instead of the back to control the
Carefully place the bag on the floor and complete the
Complete 6 sets, 15-20 times per set, depending on the weight
of the bag.
This action is a deformation of the traditional deadlift,
which is convenient for home exercise and can exercise all the main parts of the
body, including the back, core and leg muscles. You can put something in the bag
to increase the weight.
Lie flat, put your arms straight in front of you, in a V
Tighten the core, keep the whole body tense, and retract the
elbows back to the hip position. Open your chest and bend your middle back so
that it can lift the ground.
retract the arm to the limit of the hip position, and then
return to the starting position
Do three sets of 20-30 second repetitions. This home exercise
is a wide range of exercises that can strengthen the core and lower back. It can
be combined with back stretching to effectively exercise the upper and lower
Lie flat, knees bent, feet flat on the ground, arms at your
sides, palms on the floor to support.
Straighten your back, push your heels, and raise your hips off
the ground. Tighten the top of the hips.
slowly return to the starting position.
Complete 4 sets, 8 reps for each set.
The hip bridge effectively moves to the back waist by its own
weight. It is more difficult to use only one leg at a time. Try to contract your
hips and exercise your muscles as much as possible.
The home exercises we introduced above allow you to create a
perfect back without going to the gym. You can exercise various parts of your
back with various movements. Knowing the basic movements, you can be creative
and practice with equipment that we don’t usually think of.
In addition, when exercising at home, as we said before, most
people ignore back training, so it’s best to make more variations and create a
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