When we strengthen the back muscles, we must first stretch the back muscles to a sufficient degree, because if we strain the back muscles due to improper training, it will have a great impact on our daily life. First, you can use two groups of pull-ups to warm up for the next back training. At this time, you don't need to ask many times. You should try your best to feel the back force, pursue the quality of the action, and feel the back force point of the back scapula clamping. If it is relatively difficult for us to do pull-ups, then we can choose two groups of low-weight sitting tensioners to warm up and warm up the back muscles to achieve the effect of sweating slightly on the back. Then you can bend over and paddle with a barbell, which obviously stimulates the back muscles. It is also one of the most effective movements for back muscle training. However, when doing this action, we must pay attention to the correctness and standardization of the action. First, you should use two groups of low-weight movements to correct your movements in front of the mirror, and pay attention to the anti-bow effect of the waist and buttocks. Secondly, there is high-position pull-down, which is one of the few exercises in the gym to practice back muscles with equipment. If you want to strengthen the back muscles when pulling down at a high position, you can widen the distance between the two hands holding the stretcher as much as possible, which can stimulate the back muscles more effectively.
Finally, paddle with a sitting stretcher and dumbbell to complete the back training. It is worth noting that when we train back muscles, we should train in groups, which are generally divided into four groups, and each group does 10 to 12.