How to train back muscles the fastest and most effective? How to exercise back muscles?

You can do sit-ups, you can do push-ups, you can lift a barbell, so you can exercise your back muscles.

You can do planks, you can go swimming, you can do running, so you can build muscles.

You should train according to the coach's advice and according to your actual situation, and the effect will be particularly good.

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 are the best way to work your back and deltoid muscles, but be careful to relax your muscles well after the workout, otherwise they will become dead muscles.

The back muscles mainly exercise the latissimus dorsi, erector spinae, trapezius and posterior deltoid muscles. The combination of a hunched Roman chair press (erector spinae), a forward pull seated row (latissimus dorsi), a barbell sitting press (deltoid), a dumbbell bent bird and a pronounced retraction of the shoulder blades (trapezius) are the most basic. Once a day, three sets of 20 movements per set, with an interval of 1 minute between each movement and an interval of 5 minutes between each set.

Then train every 2 to 4 days, sleep well and eat well in between. That's all for it.

Bench press with dumbbells (must be heavy) or pull-ups on the horizontal bar are both very good ways to train the latissimus dorsi.

It is advisable to make the muscles feel sore every time. Remember not to do it every day, every time you do anaerobic exercise, you want to destroy your muscle tissue as much as possible, and then use enough time and nutrients to repair the broken muscle tissue and let it grow.

Scientific fitness will have perfect muscles.

Ordinary people who want to quickly train their back muscles should first pay attention to their usual diet, put an end to high-calorie food, and if they have horizontal bars at home, they can do four sets of pull-ups a day.

If ordinary people want to quickly train their back muscles, they should hire a personal trainer or go to the gym instead of going to the Internet to figure it out by themselves.

It's okay to do pull-ups, if you can't do it, use all kinds of methods until you do it, and then you have to practice every day, as much as you can.