Many people who exercise for a long time pay great attention to the back exercise. They know that back exercise is essential if they want to make their upper body show a very stylish state.
Some novice exercisers seldom do back exercises in the initial fitness. They always like to do some easily visible muscle parts, such as arms and shoulders. They think it's useless to practice back, and others can't see it after practicing back muscles.
If you have this idea, you are wrong. If we want our body muscles to achieve our desired fitness goals, we can't ignore any part of the body muscles. Practicing any part less will make the muscles of the body grow imperfectly and have a great influence on the figure.
Especially in the parts of large muscle groups like the back, it can't be ignored. Pay more attention to the exercise of large muscle groups in fitness, which can make your muscle integrity better.
In this article, I will introduce you to four advanced exercises of back muscles, which can stimulate your back muscles quickly.
First, rowing with dumbbells on one arm.
Do corresponding warm-up exercises before practice, so that the muscles of the body can be stretched enough.
When practicing, let your body bend, one hand is supported on a flat bench, your knees are slightly bent, and the other hand holds a dumbbell for rowing practice.
Pay attention to control your back when practicing, and don't bend consciously. Exercise should be in place, try to stretch your elbows and make the muscles on each side of your back tighten enough during exercise.
Second, barbell rowing
When practicing, raise the barbell with both hands, keep a proper grip distance, lean forward slightly, keep your back straight and don't bend your back.
When practicing, the barbell starts to pull up close to your knees, and then pulls up to make your elbow as far back as possible, similar to the first practice.
After practicing the pull-up, you can keep the action a little, so that the back muscles can receive the best stimulation effect. One thing to pay attention to when practicing is to control the speed of exercise, not too fast, too fast will not achieve good sports results.
Third, rowing with sitting equipment.
When practicing, sit on the rowing boat with your back straight and don't bend. Then hold the handle of the rowing machine with both hands for back exercise.
In practice, our back pull angle should be in place, and many people fail to do this in practice, which leads to poor back exercise effect.
Don't shrug your shoulders high when practicing, just lower them naturally, with the focus on the back muscles.
Fourth, the instrument is pulled down.
When practicing, hold the handle of the instrument with both hands, keep the back muscles tight and sit up straight. Then do a drop-down exercise. The pull-down range should be in place and the playback angle should be reasonable during practice.
When playing back an instrument, don't let the weights of the instrument touch each other. Keep your arm under control.
Exercise amount arrangement: each movement exercises five groups, and each group exercises 8~ 12 times.
This is your training amount in advanced sports. If you think there are too many groups, you can adjust them appropriately so that your body can bear your exercise. Don't exercise too much.