But many people still find it difficult to practice back muscles. After practicing for so long, it is still difficult to shape the back muscles. If you feel that your back muscles are in poor condition, you should reflect on whether you have made a mistake in training or whether there is something wrong with the amount of exercise.
Also, the shape of the back muscles will not take effect in a short time. We need to keep exercising for half a year before we can see the obvious back muscle lines. Of course, only by reducing body fat and adjusting diet can we get the strongest back muscle shape.
Here, I will introduce two groups of classic back exercises to you. These two movements can be added to your own training and will make you stronger.
The first set of movements, T-stroke
Exercise equipment: barbell
Before we start talking about the correct posture, let's take a look at this wrong exercise method. Many people will have this wrong posture when doing this action, which leads to little gain in back exercise.
The man's rhythm was obviously too fast during practice, which caused his back to bend and didn't keep straight. Then it does not contract when it is pulled back, so that the back muscles get a good sense of exercise. Finally, hold your head high and hold your chest high, which makes your body unnatural and puts a lot of pressure on the cervical spine.
Therefore, if we don't pay attention to the accuracy of exercise, you won't get a good exercise effect. Although the wrong posture can also make you practice, the harvest effect is very poor, and it is easy to get hurt after practicing for a long time.
When we do this, we should straighten our backs and bend our knees slightly.
Then the head naturally goes down, and the movement rhythm is slower. After pulling up, stay for a few seconds, and then slowly put down the barbell, which can deepen the sense of movement in the back.
The second group of actions, hard pull
Exercise equipment: barbell
Hard pulling is one of the classic movements in back training. If you don't have the habit of pulling hard, I suggest you add it to your back training, which will make your back muscles stronger.
Practice putting the barbell on the ground first, then adjust the correct body posture, keep your back straight, spread your feet out and stand firm, and then squat down and grab the barbell. When you get up, keep your back straight. Don't bend over and pull it up, which will easily hurt your lumbar spine.
After pulling up, the range of motion should be complete, so that the body can stand completely straight, then slowly put it down, put it above the knee, pull it up again, and repeat the number of exercises.
Will everyone train these two groups of back muscles correctly? I believe you will master it after reading it, and practice it in practice quickly!