How to tell if a man has any training marks? I think many people will say, look at his arm. If it is thick, it is well-trained; if it is thin, it is untrained. Is it true?/You don't say. In fact, the thickness of the arm is largely related to our weight, because many people with heavy weight will have thick arms even if they don't train much. So what do you think of a man's training marks? We tell you, just look at his back. The back can measure whether a person has been trained or not, and to some extent, can also see how a person's training level is.

We have a lot of muscles all over our body. Our fitness is to make these muscles get corresponding exercise, and some of these facial muscles are actually relatively easy to train, such as biceps and abdominal muscles. However, our hero today, the back muscle is a very difficult muscle to train. Not only is it difficult to master the movements, but it is also difficult for you to feel the strength of your back during the movements. So how to do it? I'll tell you below.

Action 1: rowing with equipment

In this action, the first thing to do is to hold the handles of two straight bars with both hands, and at the beginning of the action, pull the instrument to the back of both sides. Please note that don't shrug your shoulders during pulling, and your back must be tightened to achieve the effect of exercise.

We can look at this action from the side. In fact, there is not much displacement of our upper limbs in this process. This is also what we need to pay attention to. That's to stabilize our bodies. Don't swing back and forth with equipment. Don't rely on inertia. That's an inefficient exercise.

Action 2: Straight arm pull-down

This action requires us to combine the gantry, lift the pulley on the shelf, then install the horizontal bar, hold the horizontal bar with both hands, stand firm with both feet, lean forward slightly, and pull the rope down with both hands. To remember the name of this action, our arms must be straight and our elbows should not be bent greatly during this process, because this will give our backs the strongest sense of contraction.

Action 3: Pull back with the instrument.

Different from the first instrument, this action is a horizontal stroke. We can notice from the animation that the body can move backwards to a certain extent when pulling backwards, but we should pay attention to the speed of moving backwards to keep the same as the speed of arm paddling, so as to achieve the best training effect.

Action 4: Single-sided rope rowing

If we think that the development of one side of our back is not as good as that of the other side, then we can choose this action to strengthen our muscles by rowing unilaterally, which can be used not only for this muscle strength imbalance, but also for developing our deltoid posterior bundle.

After introducing these movements, I think everyone has a deeper understanding of back training. Then put it into action and actively participate in training. If you want to widen the gap with other people's fitness level, you have to strengthen back training. As long as you can develop your back well, you will find that you will have a stronger body than training your second head and abdominal muscles.