Is it good to pull back to back in fitness? How to stretch your back after a workout

Of course, the premise is that the action must be correct. When exercising, do not blindly put on the weight, if the force is not correct, it is easy to get injured.

Fitness back pulling is beneficial for preventing shoulder protrusion.

Fitness is a life content that many people like very much, and more and more people have combined fitness with life. Fitness can bring many benefits to people, both physically and mentally. So there are many things to pay attention to when it comes to fitness, such as how to stretch quietly after fitness, and how to stretch your back after fitness?

Fitness is something that many people enjoy, and nowadays, many people are slowly making it a part of their daily lives. So, many people have their own pursuits and goals on their own fitness path. Some people like to practice their backs, some people like to train their abdomen, and some people like to train their arms.

And among them, it is the pursuit of many people to have a good-looking line in the future. But in this group of people who are troubled and unlucky to practice their backs, there is also such a situation, that is, this person has been practicing his back for a long time, but he has never had a good-looking back line, why is this? What I would like to explain here is that in addition to practicing the back, we also need to stretch the back to have a good-looking back.

Next, I will teach you some ways to stretch your back, first of all, cat stretching, kneeling on all fours, keeping the thighs and arms in parallel, and then after maintaining this position, stretch your back up a little until your back reaches your limit, and then retract your back, and slowly press your back down a little more until it is a bit like a "concave" word. Do this several times, once in about fifteen seconds. The second movement is the upper back extension, which also needs to be done several times, and then the time of each move is between fifteen and twenty seconds.

The third movement is called the seated body forward bend, and the fourth movement is called the kneeling body forward bend. These movements are used to help us shape our backs and have a good looking line, so remember to do an appropriate amount of back stretching activities after exercising your back, which is good for yourself.

The content of the above article will give you a general introduction, usually after the workout is needed to do some stretching exercises, so how to stretch our back after the workout This series of related content. The importance of stretching is self-evident, so you can't just focus on fitness, you also need to pay attention to how to stretch. Hope you find the above helpful.

There is a saying that novices practice their chests, and masters practice their backs. The back is an indispensable part of our daily fitness, and if we want to train a perfect inverted triangle body, back training is the focus we must focus on. For some fitness novices, they don't know why they must pay attention to back training, today Fang Shao will tell you, what are the benefits of back training for us.

1. Improve posture and figure.

2. Let you look good in whatever you wear.

When you've perfected your latissimus dorsi, you'll look taller and more attractive in all kinds of clothing. Thick back muscles are the foundation and symbol of highlighting the V-shaped male figure, and the man who is dressed upright is the focus when he walks to the **, which is a personal experience. I've been in the fitness trainer industry for many years, and I won't lie to you about this.

3. Reduce modern occupational diseases with low back pain.

In today's era, more and more young people will sit in front of the computer to start a business or work, due to the high pressure of work, plus they do not pay too much attention to themselves, they often sit in front of the computer for a long time, resulting in modern occupational diseases such as back pain. We must know that the back plays an important role in stabilizing the upper body muscles, and strong back muscles can stably support the body and help us reduce back pain. If you regularly practice your back scientifically, you can not only exercise your back muscles, but also relieve your back pain caused by sitting or standing for a long time.

Pull down the high position. To sum up, you must not ignore back training in the process of fitness, whether it is a boy or a girl, back training can benefit you a lot.

Pull-up. Pull-ups are an excellent movement to practice the back muscles, and the main parts of the forging chain are deltoid, rhomboid, trapezius, biceps, infraspinatus, and brachioradialis. Method: Hold the horizontal bar with both hands wide and pull your body with both hands until your chin reaches the horizontal bar.

Keep your arms slightly bent. Then repeat the action.

Practice effective movements of your back muscles, focusing on your latissimus dorsi, deltoid muscles, and brachioradialis muscles. This action is generally suitable for novices. How to practice:

Grasp the grip firmly with both hands. Sit upright on the trainer seat, pull your hands up to your chest, return, keep your arms slightly bent and repeat.

Precautions for back training.

1. In the vertical pulling movement, the latissimus dorsi is more involved. In horizontal pulls, the rhomboids and middle trapezius muscles are more involved. Generally speaking, the closer the trunk is to the vertical, the more the latissimus dorsi is involved.

The closer the trunk is to the level, the more rhomboids and mid-back muscles are involved.

2. Stretch at the lowest point, squeeze at the midpoint (apex), and think about pulling the weight with your elbow. It sounds simple, but I'm willing to bet that 95% of trainers don't have enough range of motion in back training. It's like some people use half squats instead of squats, they want to use large weights to show themselves and don't care about making the right moves.

There are more equipment that can be used to train back in the gym, and for novices who have just started to practice back training, they can start with the pull-down equipment, then gradually carry out auxiliary pull-up equipment, and finally carry out pull-up training.

If you want to practice back in the gym, first of all, the posture should be right, then the car should be right, and then you can be guided by a coach.

There are many exercises to choose from to exercise your back, and here are some of the most common ones:

1.Push-ups: Push-ups are a basic exercise that exercises the back muscles, which can exercise the upper, middle and lower muscles of the back.

2.Handstands: Handstands work the upper and middle muscles of the back while also strengthening the shoulders and arms.

3.Pull-ups: Pull-ups are a very effective exercise to exercise the back muscles of the Zen Qing, which can exercise the upper, middle and lower muscles of the back.

4.Seated rowing: Seated rowing works the middle and lower muscles of the back while also strengthening the arms and shoulders.

5.Yoga Cat Pose: Yoga Cat Pose can help relax the back muscles while also enhancing the flexibility of the back.

The above are some common exercises to exercise the back, and you can choose the exercises that are suitable for you before shooting according to your own situation. Remember to warm up before your workout to avoid injury. Hope mine can help you!

Dumbbells are the most widely used for gym back exercises. So, which dumbbell back exercises can quickly train the back muscles? Let's introduce a few dumbbell back exercises, so that you can easily exercise your back muscles at home.

1.Dumbbell one-arm rowing.

It is required that the front legs are slightly bent, the shoulders sink naturally, the lower back is kept straight, and the back is not rotated when rowing.

2.Dumbbell supine clamp back.

Ask your shoulders to sink naturally, your back to clamp your body, your elbows to your sides, and your legs bent shoulder-width apart.

3.Dumbbell leg curl deadlift.

It is required that the back is straight, the legs are slightly bent, the body is bent forward to 90 degrees, the body is pulled by the strength of the back, and the shoulders sink naturally.

4.Dumbbell one-arm knee curl.

Ask to pick up dumbbells and sit on the bench with the inside of your elbow connected to your thigh, and your other hand supported on your thigh to keep your body balanced.

5.One arm flexion and extension after the dumbbell head.

Ask the upper arm to be close to the ear and stay still, the lower arm to bend and extend, the eyes are level with the front, the back is straight, the shoulder is relaxed, do not shrug up, and feel the strength of the back of the arm.

1. Wide-arm pull-up movements.

In the process of practicing wide-arm pull-ups, you should also perform a standing movement in front of the horizontal bar, and your hands can maintain the posture of holding the horizontal bar, and this distance must be wider than the shoulders, which is the first posture of the movement.

Before the movement, we need to take a deep breath, after which we can use the latissimus dorsi to perform the main power movement, and then we can move our arms to hang our whole body until the chin is above the horizontal bar. This action is held for 1 to 3 seconds, after which it can slowly return to an initial position. In the process of restoring the whole thing, you need to exhale.

You can do 3 sets, and each set needs to do 20 pieces.

2. Dumbbell back rowing action.

First of all, you need to prepare these two tools: one is a dumbbell and the other is a narrow stool. Secondly, you need to bend down your body, let one of your legs kneel on the narrow stool, and the other foot can choose to stand on the ground, the back is slightly arched, the curve of the back is not too bent as much as possible, one hand of the body holds the dumbbell, and slowly hangs down in a natural relaxed state.

The latissimus dorsi muscle that needs to be tightened in the body is used to exert force through the latissimus dorsi, and the whole process needs to tense the back of the body, so as to feel a force point in the back. It is recommended to perform the whole process in 5 sets, each completing 10 sets.

I'm going to share 4 movements to strengthen your back muscles, if you only need to strengthen a certain area of your back, you can also pick them out separately for training.

Movement 1: Pull-ups.

This movement can mobilize many other muscles in the body, including the arms, latissimus dorsi, and shoulders.

Keep your hands shoulder-width apart or slightly wider, keep your arms straight, tighten your hips, keep your back straight, keep your chest up and your abdomen tight, then pull your body up to the collarbone to the horizontal bar for 1 second, then slowly lower it.

Each set - 8-10 reps, do 3-6 sets.

If you can't do it, you can decrement.

Movement 2: Barbell rowing.

Keep your legs shoulder-width apart or slightly narrower, keep your back straight, and hold the barbell squarely in your palms at a shoulder-width width apart or slightly narrower.

Chest and abdomen, then bend your knees slightly, lean your upper body forward, at an angle of 60-90 degrees, and place the barbell against the lower part of your knees. Keep your arms hanging naturally with your elbows straight but not locked, then use your latissimus dorsi to pull the bar up against your knees and along the line of your legs until your lower abdomen stops.

At this time, keep the peak of the action to contract for a second, feel the obvious contraction of the latissimus dorsi, and then let the barbell slowly lower along the line of the thigh, put it in the starting position, and then perform the movement again.

Do 3-6 sets of 8-12 reps.

Action 3: Pull down the high position.

Sit on the bench with your chest straight and your back straight, keep your hands wide open, keep your elbows straight but not locked, keep your wrists straight, tighten your shoulder blades, keep your forearms perpendicular to the ground, and use your latissimus dorsi to pull your arms straight down the bar above your anterior chest. Do not exceed the level of the back during the elbow joint, and the latissimus dorsi controls the arm and slowly retracts the horizontal bar.

Do 3-6 sets of 8-12 reps.

4: Rowing with a dumbbell in one arm.

Kneel on one knee on a flat bench, keep your back straight, your body slightly forward, support your arm on the same side above the shoulder, pick up the dumbbell with the right weight with the other hand, keep your arm hanging down naturally, don't exert too much force on your forearm, keep your elbow straight but don't lock it, keep your wrist straight, pay attention to feel the force of the latissimus dorsi, and then drive your arm back and up, and tighten your elbow inward while paddling, so that the feeling will be more obvious.

In the process of doing the whole movement, you need to pay attention to keeping the body stable, do not shake, let the trapezius muscle relax, and do not shrug your shoulders in the process, keep your back straight, your head will naturally droop, and your elbow and wrist joints should not be locked.

Share a group of ** back exercises, train once every 3 days, hurry up and join the plan! Perform 10-12 reps of each movement for 3-4 sets. Take a 60-second break between sets and a 90-second rest between movements.

Action 1, rope pulldown action 2, barbell rowing action 3, pull-up action 4, seated rowing action 5, one-arm dumbbell rowing man, only by practicing a thick latissimus dorsi can show the charm of boys, women do not need to be afraid of iron, and the right amount of strength training can help you create a slender body line. Only by practicing a charming back line can you make your figure more attractive. If you have shoulder and back pain and other diseases, and have the phenomenon of hunched over, then you should strengthen back training, which can help you say goodbye to sub-health diseases and find back your charming temperament!

For dumbbell rowing, hold the dumbbells tightly with one hand and keep your arms hanging naturally with your palms facing inwards so that your back remains straight. Use the power of your back to drive your elbows to pull the dumbbells to the side of your back, which can effectively train your back.

The first movement: pull-ups, mainly the latissimus dorsi, mainly the lateral and upper sides of the latissimus dorsi. This movement has been practiced by the physical education teacher since we were in high school, and today I will mainly talk to you about the technical essentials of pull-ups.

Pull-ups are done with the help of a horizontal bar. Start by jumping up with leg strength and holding the horizontal bar with both hands, of course, the usual way is to exercise with your hands wider than your shoulders. The body hangs naturally and the legs are bent back and crossed.

Once you've started, use the power of your back to bend your elbows and pull your body up until your chin is over the horizontal bar. After that, slowly lower back into place. I usually do pull-ups to exhaustion, practice 3 sets.

Note: Pull-ups are the most common practice for latissimus dorsi, and it can effectively increase the width of the latissimus dorsi.