Although the muscles of the back are not easy to see, they are extremely important for our exercise. Having a good-looking back muscle group can make your body look stronger as a whole and your muscle lines will be stronger as a whole.
Back training is not complicated, as long as you learn the movements properly, your exercise will be very smooth.
Next, I will teach you four sets of back muscle training movements. These movements are all gold medals in back muscle exercise, which can make your back muscles get the most effective exercise.
The first group of actions
Essential movements in back muscle exercise? Pull-ups. This exercise is difficult. Many people may not play a lot in a row, but it doesn't matter. As long as you keep practicing, your strength will gradually improve.
Keep your back tense, your back straight and your feet crossed together during training. Don't use them to borrow money during training.
Every time you pull it up, you have to be standard. Don't try to be lazy and give up halfway.
Number of training groups: 4 groups, 8~ 12 times in each group.
The second group of actions
Rowing with equipment, this action can make your back get excellent line shaping. When rowing, keep your back straight, hold the handle of the instrument with both hands and keep stretching backwards.
The pull-back range should be in place, so that the back feels squeezed and the elbow leans back as far as possible.
Number of training groups: 4 groups, 8~ 12 times in each group.
The third group of actions
The training of this movement can make your back wider and your inverted triangle figure more obvious.
When practicing, let yourself sit on the instrument, hold the handle of the instrument with both hands at a slightly wider angle, and then lean back slightly to keep a straight posture.
Then stretch your hands down, let the barbell reach under your chin, and then continue the action. During exercise, the speed should be slow, not too fast. Keep the pull-down angles on both sides the same, and don't lose balance.
Number of training groups: 4 groups, 8~ 12 times in each group.
The fourth group action
The last movement is a bit difficult to practice. Let's remove one side of the barbell and leave one side, and then start exercising.
If you are an untrained coach, you can ask the coach to teach beside you, which can ensure the accuracy of the exercise.
When practicing, straighten your back, hold the V-shaped handle with both hands, and then stretch back, so that your elbows will lean back and your back will be squeezed.
In exercise, we should keep the core stable and keep a good balance of the body.
Number of training groups: 3 groups, each group 10~ 12 times.
Before these four groups of exercises begin, everyone should remember to stretch their backs. Don't rush to take a bath even after exercise. After stretching and relaxing several groups of backs, let yourself have a rest.