How to work the back muscles, how to work the back muscles

Eat more beef. Exercise more and slowly increase your strength!

After yesterday's training, did you feel that your shoulders were relaxed? Today, we will strengthen the training intensity, continue to activate the back muscles, and also have a certain strengthening function for the waist and abdominal core. There are 3 movements in total, with a 20-second rest in between.

Pull-ups Hands over Shoulder Width Push-ups Hands over Shoulder Width Inverted push-ups Hands over shoulder width Prone parallel Face the ground with your head in your hands Stand up Yoga has many postures that you can learn from You can also practice freestyle in the rowing posture That is the obvious pull back You can use this posture with the help of some external force to exercise.

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There are no instruments, just pull-ups, a wide grip can create the contour of the back, and a narrow grip can create the thickness of the back! Pull-ups are also the trump card moves of the back... In the later stage, when the level is high, you can start to do it with weights.

The tensioner works the back muscles.

Pull-ups are simple and convenient and work best.

If you're at home, there are only two ways to train your back:

One. Do a bent row with dumbbells. Hold the stool with your left hand, kneel on the stool with your left knee and your right leg back. Hold the bell with your right arm and hang down, use your back strength to pull up the dumbbell, then lower it and change directions. This movement helps to train the thickness of the back.

Two. Use the horizontal bar to pull the back of the neck. The lower part of the narrow grip training back, and the upper part of the wide grip training back. This movement helps to train the width of the back.

Practice three sets of each movement, strive for 8-12 pieces in each group, and rest for 1-2 minutes between sets. As the muscles contract, exhale. Inhale as the muscles relax. It's good to get used to it.

If you're at the gym, there are other equipment to choose from.

1.Straight bar pulldown: Hold the bar with both hands, lean back about 30 degrees, and use the strength of your back to make the bar towards your chest. Note: The shoulders should be extended back to avoid borrowing. This movement focuses on the width of the back. You can also practice in an upright position, pulling the bar to the back of your neck.

2.Seated rowing. With your back straight, sit on a low cushion. Grasp the tripod or straight bar with both hands and pull towards the ribs. This movement mainly exercises the thickness of the back.

3.Deadlift. Place the barbell on the ground.

With the bar in both hands, slightly wider than shoulders, stand up and pull up the bar. It can be pulled with straight legs or bent legs, and the body is slightly leaned back when standing upright. Note:

This movement mainly exercises the lower back. It is more damaging to the waist and needs to be protected with a professional belt or someone. Beginners are advised to practice with caution.

Therefore, the movement requires the back to be straight.

If you don't know, don't talk nonsense, the best way to train your back muscles is to do rowing exercises with dumbbells in your hands, so that you can train your back muscles.

Dumbbell rowing, dumbbell leaning over the bird, dumbbell deadlift.

Pull-ups mainly rely on the triceps and pectoralis major muscles, and of course, the back muscles also have a certain relationship.

Men can make their bodies look good by training their back muscles! Especially if you are 1.8 meters tall, you already have an innate advantage. But building muscles requires consistency.

The easiest way to train your back muscles is with dumbbells. You can practice at home, which is convenient to save money. You're young and bigger, at least 10 kilograms.

Do vertical raises and lateral broad-chest exercises, do them every day, do them in 3 groups, and each group does more reps than the previous group. Because I am not familiar with your situation, it is difficult to give a specific number of times, so you can feel it yourself.

The first group feels eight points tired, stop for 5 minutes and then do the second set, which is a few more than the first group, and then rest for 3 minutes, and do the third group, which is a few more than the second group.

As long as you can stick to it, you can see results in a month.

It is recommended that you go to the gym to practice, the equipment is relatively complete, first do pull-ups to warm up and do four sets of more than six each time: more than 10 pulldowns each time, four sets each time. Two.

The seated rowing trainer group is the same as above, and the three: the barbell rowing group is the same as the same? If there is anything you don't understand, you can ask???

Do push-ups, press up with weights such as dumbbells, and do wide-chest movements.