We made such a mistake in fitness. We always exercise our favorite parts in the gym, or just practice at will, with no regularity at all. Fitness is a highly targeted thing. Before training, you must be clear about your goals and conduct targeted training.

Back training is a very important part of training, and it is the basis for us to exercise our chest in the future. We must ensure that our backs get good exercise and systematic training during the exercise, which will not only make faster progress, but also make our bodies more coordinated. Now I will briefly introduce some exercises to exercise our backs.

1. Straight arm pull-down

Straight arm pull-down is a very common training action to exercise our back, which is deeply loved by the majority of bodybuilders. Can help us find the feeling of back strength quickly. We are isolated when training this movement, but it can help us fully activate the latissimus dorsi and let us feel stretching and contracting when pulling down. Finally, when doing this action, we must remember: keep the back straight, tighten the core, and let the upper body lean forward slightly, which can help us better stimulate the back muscles.

pull-up

This is an action that we have more contact with in our life. This action looks simple, so we don't need to prepare too much, just do it, but it's very difficult to do, which tests our strength. But this action can mobilize many muscles of our body, including arms, latissimus dorsi and so on.

If we are beginners in fitness, we can use the auxiliary pull-ups to train this movement in a decreasing way. Finally, we need to pay attention to keep our hands slightly wider than our shoulders and keep our arms straight, so that training is easier.

3. Bend down and lift dumbbells for boating.

This action uses dumbbells to train a little more than barbells, so it can stimulate our latissimus dorsi more powerfully, make it fully trained, greatly reduce our fitness time and improve our fitness quality. The most important thing in this movement is to find the right sense of strength.

The general practice is to let our arms hook the dumbbell to prevent it from falling, then push it up with the strength of the shoulder blades on both sides, and then try our best to contract. This is a very effective way to deeply stimulate muscles. When we do it, we must pay attention to keeping our arms close to our bodies and fully contracting the latissimus dorsi.

4. Long-distance high-level pull-down

This action can exercise our latissimus dorsi and teres major well and increase the width of our back. We can use it as the last link of our back training. When we are almost training, we can consider some long-distance high-level pulldowns, which can improve our fitness efficiency. When you do it, you must grasp the training frequency. Ordinary 4? Six groups, one group is most suitable for doing 10 times or so.

In addition, narrow distance pull-down and sit-down rowing are also good exercises to train our backs and can be used as part of our fitness plan. As a very important part of our body, the back is the basis of training many parts, such as our chest, which is a very important link in training the chest and can help us save a lot of time.