Although the back is located in the back, it is still very powerful. In addition to protecting our internal organs, it can also resist some external shocks. For example, parkour usually uses its back when landing, which shows its powerful function.
Because the back is large and covered by muscles, we can get great buffering force when we use it to land, so as to avoid injury to important parts of the body. Now do you still think that practicing your back is just to look better?
Many people will attach great importance to the training of chest muscles or abdominal muscles, but choose to ignore or skip the back, so it is difficult to make progress. Then some of the functions mentioned above will not be reflected in you, so don't let go of this invisible good part.
When you practice your back to a certain extent, it will bring you amazing changes, such as the well-known inverted triangle figure or practicing a small Christmas tree, which are inseparable from the support of your back, so what are you waiting for? Go and exercise your back muscles.
Before we begin, we should not be impatient. The first thing to do is to prepare, that is, let the muscles in the back receive the signal and start the next work. Of course, just sending signals from the brain is not enough. Your body must take action and tell it directly, and it will have a training session.
Action 1: The goat stands up.
This is a lower back exercise, which mainly stimulates erector spinae's part and can help you keep your spine stable.
The way to do this is to fix the instrument, and then hold the chest with both hands and lift it up. In the process, the lower back will gradually tighten, and then slowly return to the starting point after being lifted to the highest point. If you want to increase the difficulty, it would be a good choice to put a barbell piece on your chest.
Action 2: Row in a sitting position.
This is a comprehensive back movement, which will take care of the whole upper back and everyone's favorite back width.
Sit on the seat and keep your feet steady, then grab the pull rod of the rope with both hands. First, stretch the back muscles by leaning forward according to the weight, and then drive your hands to pull the pull rod to the upper abdomen with the back width as the dominant force until the back muscles receive the tightest tension. When you do it, you should grasp the range of body shaking, and don't rely entirely on inertia.
Action 3: High Pull-down
The pull-down action can also stimulate the back well, but as in the previous action, it is necessary to pay attention not to shake the body too much to make the back muscles work steadily.