Exercising back muscles can improve hunchback caused by long-term work and study at desk and improve personal temperament;
Strong back muscles stably support the trunk of the body, effectively avoiding injuries;
Exercising back muscles can strengthen the spine, shoulders and core, and can eliminate low back pain;
The increase of back muscles can accelerate energy consumption and help to lose weight to some extent;
Exercise back muscles, and you can also exercise into a "V-shaped figure", which is what most men dream of.
The following 10 movements are mainly used to train back muscles, but also to train other muscle groups, which can be freely combined into a training plan.
1. The kettle bell swings
Put the kettle bell between your legs and bend your knees to the starting position. Make sure your back is straight and your hips are strong, and swing the kettle bell vigorously. Throw the kettle bell out quickly and let it fall back between your legs.
Step 2 pull the barbell hard
Put the barbell bar between your feet. Open your feet and keep your hips the same width. Bend your hips and hold the barbell bar with your hands shoulder width apart, which can effectively stretch your scapula. Usually, you will use alternating buckles. When your hands and feet are in place, take a deep breath, lower your hips and tighten your knees until your tibia touches the barbell. Raise your head. Hold your chest out, arch your back, and lift the barbell with your heels. When the barbell bar exceeds the knee, pull the barbell bar backward, tighten the shoulder blades, and push the hips forward to approach the barbell. Bend your hips and put down the barbell. Put the barbell back on the ground.
Step 3: Bend over the barbell and paddle.
Hold the barbell with both hands, bend your knees slightly, bend your upper body forward to be almost parallel to the ground, and keep your back straight. Naturally put down your arms and look forward. This is the starting position of the action. Back muscles contract, lift the barbell in a rowing trajectory and exhale at the same time. Pay attention to your elbows near your sides. Stay at the top for a while, then slowly return to the starting position while inhaling. The above is a complete action, repeat the action to the recommended number of times.
Note: If you have a problem with your back, please don't do this. You can use a low pulley instead. If you are not sure how much you should use, choose a lighter weight first. Keep your back straight.
Variation: You can also do this action with the reverse grip.
pull-up
Grasp the pull-up lever forward with the palm of your hand in an appropriate way. Attention when grasping: the distance between hands exceeds the shoulder width when holding the width; In the middle grip, the distance between hands is shoulder width. In a narrow grip, the distance between the hands is less than the shoulder width. Keep your arms straight forward, grab the lever, lean back 30 degrees, try to keep your body straight, bend your lower back and hold your chest out. This is the starting position of the action. Pull back your shoulders and upper arms and let your body go up until the lever touches your upper chest. Exhale while doing exercise. Tip: When you reach a state of complete tightening, concentrate on contracting the back muscles. Keep the upper body fixed when moving, only the arms are moving. Forearms should only grasp the lever and have no other movements. After tightening 1 sec, start inhaling, and slowly lower your body to the initial state, so that your arms are completely straight and your latissimus dorsi muscles are fully extended. Repeat the action according to the recommended repetition times.
5. rowing with dumbbells on one arm
Put dumbbells on both sides of the bench, kneeling on the bench with one leg and supporting the body with the same arm. The other hand picks up the dumbbell on the ground, and the arm naturally hangs down and the palm is inward. The waist is bent, the back is straight, and the upper body is parallel to the ground. This is the starting position of the action. While exhaling, use the strength of your back to pull the dumbbell up to your chest, with your upper arm close to your body and your upper body still. Stay at the top for a while, feel the back muscles contract, then slowly lower the dumbbell back to the starting position, and inhale at the same time. Repeat the above actions to the recommended number of times, and then switch to the other side to continue.
Change: You can also use a high pulley or a low pulley instead of dumbbells for one-arm paddling.
6. Flexion and extension of supine cantilever
Adjust the barbell bar of Smith machine to waist height, with hands slightly wider than shoulders, and hold the barbell bar. Hang yourself under the barbell bar, with your body straight, your feet on the ground, and your arms completely straight. This is the starting position of the action. Bend your elbows, pull up and exhale at the same time. Until the chest touches the barbell bar. Stay at the top for a while, then slowly return to the starting position while inhaling. The above is a complete action, repeat the action to the recommended number of times.
7. Wide handle and high position pull-down
Action essentials:
Kneeling in front of the pull-down training machine can prevent the body from rising because of resistance. Hold the handle and palm forward. Attention when grasping: the distance between hands exceeds the shoulder width when holding the width; In the middle grip, the distance between hands is shoulder width. In a narrow grip, the distance between the hands is less than the shoulder width. Hold the front handle, straighten your arms, lean back, tilt your head back about 30 degrees, bend your lower back and hold your chest out. This is the starting position of the action. While exhaling, pull back your shoulders and upper arms, and pull down your handle until you touch your upper chest. Tip: When tightening completely, concentrate on contracting the back muscles. During the movement, the upper body should remain fixed, and only the arms should move. Just grab the lever with your forearm and do nothing else. Don't pull the handle with your forearm. Pause for a second in the tightening posture, tighten the scapula, slowly return the handle to the starting position, straighten the arm and fully extend the latissimus dorsi. Inhale in this part of the action. Repeat the action according to the recommended repetition times.
Change: The back version of the neck exerts more pressure on the tendon, and the handle after pulling the neck will cause excessive tension, which is not recommended.
Eight. Stroke of single-arm T-bar
Fix the barbell on the ore rack and add a weight plate with appropriate weight. Stand up straight, make yourself perpendicular to the barbell, bend your hips, and grab one end of the lever with your inner hand. The other arm supports the thigh for balance. Keep your back straight and your knees slightly bent. This is the starting position of the action. Shrink your shoulders, bend your elbows, and pull up the barbell to start the action. Pull up the barbell on one side of your body, don't pull it suddenly, and pause at the highest point of the action. Return to the starting position and repeat for an appropriate number of times.
9. Farmers walk
Action essentials:
Put two dumbbells on the ground at both sides of your body to ensure that there is enough space to walk in front. Don't bend over, squat down and pick up the dumbbells on the ground, then get up and stand up straight, and naturally hang your arms at your sides. This is the starting position of the action. Keep the dumbbell in a neutral grip and try to move forward. If there is not enough space ahead, you can go back the same way. Finally, squat down, put the dumbbell back on the ground, and don't bow your back. This training can find a training partner as a competitor. Try to surpass each other in distance and time and beat them!