The back is not wide enough, what movements can be improved by practicing more?

Many friends in the gym focus, is the exercise of the chest muscles and abs, thus ignoring the training of the back, if you are like them, very little attention to the exercise of the back, the result is that the back will be as thin as a piece of paper, you can imagine, so many muscles in the body, your back occupies a large part, if you ignore these, it will be unwise.

So, from today onwards, schedule a training session for your back once a week, which will help you a lot, so how do we train your back? I would like to introduce you to the movements that several great gods are using.

The first movement is a dumbbell row, this movement requires you to complete it with both hands, the latissimus dorsi is considered to be the largest in the muscle groups of the back, but this does not mean that you should start with a large weight to exercise, on the contrary, you should start with the lightest, some people may be afraid of being ridiculed for doing light weights, I also expect such a thing around me, you don't have to pay attention to them at all, fitness is just for yourself.

Choose a light weight dumbbell, half squat, the body should have a forward angle, this angle is recommended to be 45 degrees with the ground, straighten the back, and then grab the dumbbells with both hands, use your shoulders to lift your arms, do the exercise back, when the elbow is slightly higher than the body, the arm is slightly bent during the whole movement.

Do three sets with a light weight, and then look for a slightly heavier dumbbell, which is the same as the movement essentials of light weight, but if you can't find the feeling of your back being pulled, it is recommended to switch back to light weight.

The second movement is the seated rope row, which has two variations, a wide grip and a narrow grip. Take the wide grip as an example, sit straight on the tensioner bench with your knees slightly bent, pull the chosen light weight towards your waist until your shoulders and arms are vertical, hold the movement around your waist for 2 seconds, then slowly relax, let your shoulders stretch forward, straighten your arms, and let the weight return to the starting point, this is the detail of the whole movement.

In the choice of weight, it is recommended to be a moderately low weight, because this action, the weight requirements are a bit high, do too light weight, the back will not have a good experience, as for the size of the weight, you still need to choose according to yourself.

The above is the wide grip dumbbell rowing, the narrow grip method action essentials and the wide grip is no different, the only difference is the width of the tension device is different, two grips, according to your own preferences, master one of them. Of course, if you find one movement too boring, then you can divide the wide grip and narrow grip into two movements.

The back plays a great role in our daily life, for example, it can help us better stretch and adduct the limbs, can assist us to exhale, people with a developed back, when walking, will unconsciously raise their heads.

If your back isn't wide enough, be sure to stick to pull-ups, which are one of the best exercises to practice your back and get your back muscles in shape.

Pull-ups, which are often required in middle school, hold the pole with both hands at a distance of about 1.5 times the width of the shoulders, pull the body up, and if the movement is difficult, you can use a bungee rope to assist.

If your back isn't wide enough, then be sure to practice pull-ups more, which is the best way to practice your back and make your latissimus dorsi extra tight and shaped.

How to widen your back? Complete back training in detail, beginners should pay attention to these 2 points.

About the three variants of seated rowing, easy back training!

You still don't practice, this doesn't work, don't do that, don't pick and choose from exercise, otherwise don't practice at all.

Mainly exercise the latissimus dorsi, generally with a bent barbell or dumbbell rowing, pull-ups can be practiced.

You do push-ups upside down, the pull-up machine doesn't work. A sweat and a harvest, there is no good thing about pies.

Then you should work on your deltoid muscles.

1. If you want to make your back bigger and wider, you need to exercise the latissimus dorsi: other small muscles in the back, including teres major, can be exercised when exercising the latissimus dorsi, and there is generally no isolated way to exercise.

Ways to exercise the latissimus dorsi:

1. Pull-ups: Wide-grip pull-ups mainly exercise the upper and outer sides of the latissimus dorsi muscle, which is a good way to increase the width of the back.

2. Seated posterior neck pulldown: The wide-grip pulldown mainly exercises the upper and outer sides of the latissimus dorsi, which is a good way to increase the width of the back.

2. The lower part of the latissimus dorsi.

1. Narrow grip pull-ups and narrow grip pulldowns are good ways to exercise the lower part of the latissimus dorsi.

2. Standing straight arm pulldown: mainly exercise the latissimus dorsi.

3. Middle latissimus dorsi.

1. One-arm dumbbell rowing: Being able to separate the latissimus dorsi muscles on both sides is a good opportunity to compensate for exercisers who complain about back asymmetry.

2. Barbell bent row: It is the most common and most popular latissimus dorsi muscle building training.

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Oh, this is a question, dumbbells are only useful for hand and leg exercises, and the tension machine is also an opponent, back muscles: you can go get a sandbag, and depending on the strength you can bear, you can do push-ups on your back, and you can exercise your chest muscles and back muscles.

Pull-ups, lean-over rows, rope rows, and lat pulldowns are all fine.

Bruce Lee's flag-raising exercises on the back.

In order to widen the shoulders, the deltoid muscles must be thickened, and the upper part of the latissimus dorsi can also strengthen the effect of shoulder width!! You can use dumbbells and barbells to train your deltoid muscles!!

The easiest way is to do push-ups at different distances, which can work both the pectoral and deltoid muscles, and as long as you stick to it, you can get a lot of results.

Still, I recommend using dumbbells and barbells to train the deltoid muscles.

Perfect back.

1) One-armed dumbbell rowing. This movement mainly works the muscles in your upper back. Spread your legs shoulder-width apart and bend your knees.

Lean forward with your chest, press your right hand on your left knee, hold the dumbbell in your left hand and stretch it as long as possible to your toes, then use the strength of your back to pull back to your hips, taking care not to bend your arms. Please control the speed. Alternate left and right, 2 sets on one side, 15 reps in a set.

2) Vertical side lift. Stand with your legs apart and your knees bent. Lean forward with your chest, but keep your back straight at all times. Hold the dumbbells in both hands and lift them horizontally to the sides, feeling the muscles in your back strain. Repeat this movement 2 sets of 20 times.

3) Stand up. Stand with your legs together and your hands crossed behind your head, which can also be opened horizontally. Lean your upper body forward as far as possible to 90 degrees and then come back, repeat this movement 3 sets of 20 times, and the movement should be slow.

4) Prone push-ups. The main exercises are lower back, lying flat on the floor with the abdomen close to the ground. Cross your hands behind your head and gently lift your head so that your chest is off the ground.

Be careful not to push too hard. Then fall back, please control the speed. Repeat this movement 2 sets of 15 times.

5) Leg raises on your back. Lie flat on the ground with your legs apart and your knees bent. Then use the strength of your arms and feet to prop up your body with your back, hips, and thighs in a straight line from the ground.

Hold this position, then straighten your left calf diagonally upwards and slowly fall back down. During the movement, please pay attention to the tension of the back muscles. Repeat this movement 15 times on each side as a set of 2 sets.

Note: The above 5 movements are combined into a good combination of back exercises, insist on training 3-4 times a week, and with perseverance, you can get a perfect back curve and make you more sultry!

How to make your back inverted triangle more noticeable? The latissimus dorsi muscle alone is not enough!

First, you can do more pull-ups, and second, lie prone and exercise the parts at both ends: erector spinae.

3. Lean over one-arm rowing mainly exercises the middle latissimus dorsi.

Fourth, lean over and row with both arms to exercise the latissimus dorsi. This strengthens the back muscles.

Leaning over jumping jacks, leaning over planks, leaning over leg raises, jumping jacks, burpees are all very good movements that can exercise the back muscles.

If you want to make your back wider, then pull-ups are essential, so that your back can get a good workout, and it will look more generous and stylish.

Push-up. Push-ups can exercise the strength of the upper limbs very well and achieve the effect of widening the back, which is very practical.

Dumbbell side raise. The dumbbell assessment is a key movement to exercise the back, the main point is to hang the arms naturally at the side of the body, and then slowly lift the dumbbell to parallel to the ground, and then slowly lower it, and repeat the movement.