By: Richard Mitchell 作者：理查德米切爾

Every bodybuilder and weight trainer will have his or her favorite exercises for each body part.每一個健美運動員和重量訓練將他或她最喜歡的運動身體的每個部分。 That's how it should be – as you progress through the various stages of learning you'll understand what works best for you.這是應該的-你的進展，通過不同階段的學習你就會明白什麼最適合你。 It is useful, however, to take stock of your progress every so often and carry out an analysis of where you are and what changes, if any, are needed to move onwards and upwards.它是有用的，但是，清理您的進展，並每隔一段時間進行一次分析，在什麼地方和什麼樣的變化，如果有的話，是需要邁步向前，向上。

Part of this analysis should include an assessment of the core exercises that make up your bodybuilding training program.這部分的分析應包括評估的核心練習，使你的健美訓練。 In this article we'll look at the back exercises that have proven their worth to serious bodybuilders for many years.在本文中，我們將看看後面演習已經證明自己的價值嚴重健美多年。 Where appropriate a series of exercises suitable for achieving pre-exhaustion will be presented.在適當情況下行使的一系列適合實現前將提交用盡。 All exercises should be performed to failure with one set of six to eight reps.所有的工作，應執行失敗的一組6至8個代表。

1 – Lat machine pulldowns 1 -高拉力機pulldowns
This exercise has been chosen because it allows you to isolate the lats and rest the biceps for the compound exercise to follow.這項工作已被選中，是因為它可以讓你孤立拉特和休息的二頭肌的複合運動遵循。

• Take a shoulder width grip.以一肩的寬度控制。
• Pull arms towards the thighs keeping the arms straight.拉武器對武器的大腿保持連續。
• Pause.暫停。
• Return the bar slowly to the starting position.返回酒吧慢慢的起始位置。

2 – Pulldowns 2 - Pulldowns
You can move straight on to this exercise if you are sufficiently experienced.您可以將直接對這項工作，如果你有足夠的經驗。 Using the same machine, take an under hand grip because this will make better use of biceps strength thus maximizing the effects of the workout.使用同一台機器上，採取下握，因為這將更好地利用二頭肌的力量，從而最大限度地發揮作用的鍛煉。

• - Take a shoulder width grip. -以一肩的寬度控制。
• - Pull bar to the chest area. -拉桿的胸部。
• - Pause. -暫停。
• - Return the bar slowly to the starting position. -返回酒吧慢慢的起始位置。

–About– ，關於-

By Richard Mitchell – Richard Mitchell is the creator of the bodybuildingadvisor.com website that provides guidance and information to athletes at all levels of bodybuilding experience. 由理查德米切爾 -理查德米切爾是造物主的bodybuildingadvisor.com網站，提供信息指導和運動員各級健身經驗。 Go to轉到 Bodybuilding Advice健美忠告 to learn more about the issues covered in this article.更多地了解涉及的問題在本文中。

Source:來源： Cool Biking Zone酷騎自行車帶 – Your source for great cycling, sprots and fitness articles! - 您的源偉大的自行車，sprots和健身文章！