背部训练的重要性 学习资料.docx

PAGE PAGE 4 A strong back can have a have a tremendous impact on your performance and the rest of your physique. Learn how to bring your back training to the forefront! 一个强壮的背部对于你整体力量水平的发挥，以及体态的其他方面都具有至关重要的作用。 学习一下如何将背部训练放到最前面！ Whether its beach season or off-season growth time, it seems like every guy in every gym obsesses over chest training. While chest training is certainly a critical part of any program, its not the end-all, be-all most guys make it out to be. 不管是海滩季节还是赛季后的增肌时间，好像每个去健身房的伙计都痴迷于胸部训练。胸部训练确实非常重要，但它却并不是大家鼓吹的训练的全部内容。 If anything, training your back is even more important than training your pecs, delts, and all the other muscles involved in the ego-boosting bench press. 其实，背部训练比胸部，肩部，以及其他在体现优越感的卧推训练中，涉及的任何一块肌肉，都更为重要。 Read on to learn why you need to balance your back training with your chest training, and get my top tips for super-effective back workouts! 往下阅读，了解一下为什么要平衡你的胸部和背部训练，然后试一试我的背部训练秘诀吧！ BALANCING YOUR CHEST AND BACK 平衡你的胸和背 Pecs may be the go-to show muscle, and its nice that you can see them in the mirror, but in terms of size and strength, they cant hold a candle to your back. 胸肌可能是“展示用”，在镜子中看起来也很不错，但在维度和力量方面，它可不是背部肌肉的对手。 As one of the biggest complexes of muscle on your body, the back of your torso includes your lats, rhomboids, traps, spinal erectors, and rear delts, as well as plenty of smaller muscles that tie everything together. This is where your true power comes from, and a big, powerful back can actually help you move more weight—not just on deadlifts, but on the bench press, squat, and every other movement that requires balance and stability. 作为你身体上最大的肌肉群，没有之一，躯干后侧的肌群包括背阔肌，菱形肌，斜方肌，竖脊肌，三角肌后束，还有很多起链接作用的小肌肉群。这才是你力量的真正来源，而一个宽阔的，强壮的背部可以帮助你使用更大的重量——并不仅仅是硬拉一个动作，对于卧推，深蹲，以及其他需要平衡和稳定性的动作都很有帮助。 In fact, neglecting your back in favor of too much chest training can actually cause injuries in the long run. Thats because your shoulders are your most delicate and mobile joints, and an imbalance of pressing and pulling movements will tear them