10 set of best movements for back training. If you want to exercise your back muscles and build strong back muscles, you can actually do something that is helpful for back training often, so that the effect of back muscle training will be more obvious. The following is the best action of 10 set of back training.

Back training 10 set of best movements 1 1, barbell hard pull

Technically speaking, hard pulling is not just a back exercise, it covers your whole back chain-from your calf triceps to your upper back trapezius muscle, which can be said to be the best overall back development. In hard drawing, in order to achieve better overall weight gain, you can use a larger weight (about 85% of 1RM) within your ability, and do 3-5 groups of X6-8 times in normal groups. The rest between groups depends on the training, and it is best not to exceed 3 minutes.

2. Barbell rowing

This may be the second back exercise for you to gain a lot of weight. EMG EMG research shows that when rowing with barbells correctly, your upper and lower back muscles will be stimulated more than other vertical or horizontal pulling movements, provided that the movements are standard. In barbell rowing, we usually choose a medium number of times, 6-8 times or 8- 10 times.

3, wide grip pull-ups

Pull-ups are great training, whether it is to practice overall strength or back strength, but because of the long movement distance, it is a great challenge to the shoulder joint. The arrangement of pull-ups is relatively free, but in order to determine a good shoulder pattern, you must "warm up" your shoulders before exercise. Because pull-ups are still difficult for most people, the ideal 8- 12 times is also very reluctant, but you can arrange the training times in a form similar to U, such as 8-5-5-4-6 times.

4, standing posture T rowing

Pay attention when changing the T-handle, this is not squatting. It's important that you keep your knees bent and locked, because you can't cheat on your hips and legs. Training is still arranged in the first half of your whole training. Feel the stretching and contraction of back muscles during exercise, and keep your back straight all the time.

Back training 10 sets of best moves. How many sets have you practiced?

5. Sit and row with a wide rope

Most people usually use a narrow grip when rowing in a sitting position because they can get a longer moving distance on it. Although it looks like this, you may actually use more arm strength in training. Use a wider grip, focusing on your upper latissimus dorsi. Although the moving distance is shorter, this change is more beneficial to your back.

6. Smith rowed backhand

Smith rowing is very similar to barbell rowing, but the former doesn't need you to provide more control, so you can concentrate more on your back training. Of course, for friends with weak grip, you can use wristbands. Actions are usually arranged in the middle of training.

7. Pull down the rope.

Most of the time, we use a wide handle to pull down, but you can ignore the benefits of this "closed" V-handle pull down. EMG (Electromyography) research shows that using a tight V-shaped handle can activate your latissimus dorsi like a normal grip, so you won't miss any muscle fibers. Generally speaking, movements can be arranged at the beginning of training. As a good warm-up group, you can do 12- 15 times, about 3 groups.

8. rowing with dumbbells in one arm

This is a great unilateral exercise, because it can correct the imbalance of your back on both sides. More importantly, you can row with this mechanically stable posture and get more back contraction. Always pay attention to elbow movements, but don't let the elbow angle change, because it will involve biceps. Generally, the dumbbell one-arm rowing will be arranged in the second half of your training, and the group times will be arranged in 2-3 groups of X 12 times on each side, and the two sides will alternate without interval.

9, sloping dumbbell lifting

This action is very similar to the straight arm rope pull-down, which is a typical single joint action, but in contrast, the setting of the lower inclined plate will make your latissimus dorsi have a longer muscle contraction range, which is one of the important conditions for good muscle stimulation. When doing the action, we must pay attention to locking the elbow bend, and rely on the contraction force of the back muscles to complete the action through the movement of the shoulder joint. In order to get a sense of training pump, most of these single joint movements will be arranged at the end of training, and generally three groups of X 12- 15 times will be performed.

Smith rowed with one hand.

This is a very novel idea, rowing with one hand by standing parallel to Smith lever. Or rowing on Smith's pole with the help of the handle. Because action has incomparable advantages in stability, force sense and action range. By locking the knee joint and hip joint, a stable mechanical structure is established for the movement. Under the condition of keeping the back straight, the elbow is pulled towards the ceiling, and the latissimus dorsi contracts, so that the scapula is adducted. The movements are usually arranged in the second half of training, with 2-3 groups of X 10- 12 times on each side. Because the movements are like rowing with a dumbbell on one arm, you can choose one from two at a time.

Back training 10 set of best movements 2 1, kneeling push-ups.

Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At first, our legs are kneeling, keeping 90 degrees between thighs and calves, and then leaning down. At the beginning of the action, we also use our arms and start doing push-ups, but we can feel the pull of our hips and back more obviously. This action is more effective for practicing the back and buttocks, but not for practicing the legs. Need to complete more than 30 at a time.

2, supine clip back

This action can stimulate the upper part of our back, but we need to prepare a yoga mat first, then lie on the yoga mat and pose as a belly roll, and then put our hands on our sides to support the floor. At this time, our elbows will exert force in the direction of the ground, and our backs will also play the role of internal clips, so that after the upper part of our backs leaves the ground, our feet will not lend their strength. If we train with our bare hands, the focus of our training is actually the peak contraction, so we should extend this time.

Step 3 pull-ups

Doing standard pull-ups is also very effective for exercising our back muscles. At first, you need to grasp the horizontal bar with both hands, and the distance between the two arms is similar to that between the two shoulders, so that the two arms can be parallel and save effort. At the beginning of the action, we bend our elbows and use the strength of our backs to keep our bodies up. The better, at least our heads can leave the pole. Don't let the body relax, start again, until our limit. You can start with 10 at a time and then increase.

4, breaststroke stroke arm

Breaststroke arm swimming is more interesting. At first, our bodies lay on the yoga mat to relax naturally. At the beginning of the action, the legs are slightly tilted upward, while the back is slightly lifted upward, and the arms are extended upward at both sides of the head. Then we can swing our arms left and right like breaststroke, thus completing the breaststroke stroke. This action can effectively stretch the back during the arm stroke. Generally, the duration of one group is about 1 minute, and multiple groups can be performed in one day.

5. Push-ups and turns

This action requires everyone to lie on the mat, then hang their breasts on it and put their hands on the back of their heads. Then they can turn their backs from left to right and hit them to the maximum. Move slowly and keep your head in a normal state. Don't look up or turn your head, otherwise it will put pressure on the cervical spine.

6. Back brace

First of all, we need to lie on our back on the yoga mat, let our arms bend their elbows, and let our arms and torso form an included angle of about 45 degrees. Get ready for action. After we adjust our breathing, use our backs to force our backs off the ground. At this time, you need to rely on your elbow to support it. We should pay attention to stopping in the process. You need to keep breathing naturally, so that you can insist on completing more actions.

7. Push-ups

The simplest action to exercise the back with bare hands is push-ups, which is also a common action in our daily life. First, we bend over and let our arms and toes support our bodies. At this time, our bodies are at a certain distance from the ground. Then, we bend our elbows so that our bodies are down and closer to the ground. We keep repeating this up-and-down movement, one group can complete at least 30 movements, and we can do multiple groups of movements a day.

8. Bend over and stand back.

At first, we leaned on the yoga mat and let us relax, with our legs shoulder-width apart and our arms stretched up along our heads. When we are ready, we can start exercising, using the strength of waist and back to get our bodies off the ground, that is, doing a back lift, and then we can relax, adjust our breathing and start exercising again. You need to complete more than 30 actions at a time as a group, and you can do more than one group a day.

Step 0 slide backwards

Exercise is all about practicing your back. First, get down on the ground, and then do push-ups Next, extend your arms completely. When you stretch, you don't lift your body, but slide it back. In the process of your body sliding backwards, although your arm is said to have been raised, your body can still press on the ground as much as possible. In this case, our feet actually play the role of wheels. Generally speaking, when our body makes this movement, it is like rolling our body with the abdominal wheel. Hearing this, you should be able to understand what it means. Also, our backs should be straight and our bodies should be basically parallel to the ground, but we should take our time. Otherwise, it will be bad to strain our shoulder joint.

10, plate support

If you want to build back muscles, most people will choose to use the gym's fitness equipment, so the effect of exercise will be more obvious, but if the conditions are limited, then we can actually choose to train at home. Plate support is an effective action, and we only need a yoga mat at home to do it well. First of all, we need to lie on the yoga mat, let our elbows and feet touch the ground at four o'clock, support our bodies, and do flat support movements, which can effectively open our backs. The general action lasts more than 30 seconds.