The recommended action for practicing the back is pull-ups. Pull-ups are friendly to beginners and safe at the same time. After all, they only rely on their own arm strength and back strength to pull themselves. But if you want to do advanced sports, you can actually do deeper sports through the equipment in the gym. Of course, if you are an unarmed fitness enthusiast, there is also a recommendation for unarmed exercise this time.
Let's take a look at how to exercise your back. Are you ready? Here we go.
The first action: raise your hand upside down.
We all know that pull-ups are a common exercise to exercise our biceps and back muscles. And this action can also exercise the arms and back. At the same time, if you have difficulty doing pull-ups, it is likely that your arm is weak, which can just make up for the lack of arm strength.
This action not only exercises the trapezius muscle of your back, but also exercises your arm strength and increases the explosive force of your arm. It can also stimulate the posterior deltoid and trapezius muscles of your shoulders. Finally, there is another advantage of this action, which is to show off your skills. Imagine, if everyone is standing or sitting for exercise, you can directly come up with such a big killing move, and you can immediately upgrade to a higher level in other people's minds.
The second action: the puller pulls on the surface.
This action is to exercise our biceps brachii, trapezius and latissimus dorsi, and the auxiliary muscles are posterior deltoid, anterior deltoid, serratus pectoralis and external oblique. When exercising, if you exercise your back in a straight line, try to use the contraction force of the trapezius muscle of your back instead of the bending force of your biceps to pull the stretcher reluctantly.
At the same time, keeping the back straight and the lower plate stable during exercise can prevent the body from shaking, which can effectively prevent other muscles from compensating.
The third action: the puller pulls down at a high position.
Similar to the three movements, keep the back straight, the lower plate stable, and keep the arm angle unchanged during exercise. This action is mainly to exercise our latissimus dorsi.
The fourth action: the puller pulls horizontally.
A stretcher can always keep a constant resistance on our backs. This action is mainly to exercise our trapezius muscles. Try to keep your arms and shoulders as high as possible when exercising.