It is said that experts practice the back, which means that the muscles in the back are difficult to practice. There are many equipment in the gym to practice your back, but you want to practice your back with a pair of dumbbells? Many people don't believe it, don't worry, these three movements can stimulate the back muscles very well!
The first action, the dumbbell leans over to paddle, is to imitate the rowing action of the rower. We noticed that every rower's back muscles are quite developed, so the back muscles are still greatly stimulated by the rowing action.
Key points of dumbbell rowing: stick your body to the ground as much as possible, keep your back straight, sink your shoulders, bend your elbows and pull them back. Use the elbow extension function of latissimus dorsi to drive your elbows to exert force, lift them up as much as possible, and then put them down slowly, at the same time, let your companions feel the power.
The second action, dumbbell hard pull. We change the principle of hard barbell to dumbbell, which has the same nature and the same effect. Action points: Tighten the shoulder blades, tighten the back, especially the waist, which can not be bent (otherwise it will easily cause lumbar injury), hold out your chest, and open your legs slightly wider than your shoulders, so that the muscles in your back feel the strongest contraction and the stimulation is obvious.
The third action is to bend the dumbbell bird. This action can exercise our deltoid posterior bundle and trapezius muscles in the back, killing two birds with one stone. In fact, the posterior deltoid can also be regarded as the muscle group of the back, and the developed posterior deltoid can also be clearly seen from the back. Dumbbells with birds.
The main points of this action: tighten the scapula, keep the back straight, use the back muscles to drive the elbow to exert force, and pull back at the same time. The force point of this action is easy to master and the stimulation effect is obvious. When doing it, take the initiative to hold your chest out, just like a bird spreading its wings, and the effect will be good.
In fact, one skill of practicing back is elbow extension. Try to keep your elbow close to your body, and one way to avoid overexertion of your arm is to bend your elbow slightly, taking the trajectory of your elbow as the main trajectory, not your hand, which is also to keep your elbow close to your body. Secondly, the grip of the hand is also very important. Wrist should not be bent, and the back of hand and forearm are in line.
As long as you remember this, it is no longer difficult to practice back muscles, but you can do it at home, which is convenient and effective!