Speaking of back training, I think everyone is familiar with fitness. Some people put their backs together for training on a certain day in a cycle, while others like to put their backs and chests together as a super combination of chest and back. In fact, these methods are all possible, and there is no hard and fast rule on how to plan your back. In this way, everyone can practice their backs. Many people should have strong backs. Then we walk into the gym, usually with thick arms. Today, let's take a look at how to train the back to become wider and thicker.

1. leads up.

First of all, we are familiar with the reasons for upward movement, which is a necessary fitness action to exercise the back and arms. First of all, the horizontal bar should be used as a supporting prop during training. Hold out your hands and grab the horizontal bar. The distance between our hands should be farther than our shoulders. Our bodies should always be in a vertical downward state. Then let's cross our legs. Bounce with the muscles of our legs first, and then use the muscle strength of our backs to exert strength. When pull-ups, you should jump your chin over the horizontal bar and make your back feel tight.

5- 10 for each group, just do 3 groups every day. After each group is finished, adjust the breathing, stretch the body, and then rest for 3 minutes before repeating the action. Be sure to rest yourself so that you can exercise better.

Step 2 sit high and pull low

This action mainly uses the back puller in the gym, which can mainly exercise our latissimus dorsi. During this exercise, always keep your back straight, hold the handles on both sides of the rear puller with both hands, exhale forcefully when exerting force, then pull the handles back to the position close to your shoulders, and then inhale slowly to return them to their normal positions.

Each group of movements 10- 15 can be done in five groups every day. After each group is finished, adjust the breathing, stretch the body, and then rest for 3 minutes before repeating the action. Be sure to rest yourself well, so that you can exercise better.

3. One-arm dumbbell rowing

This action is mainly to exercise latissimus dorsi, which is different from the above two ways. This action should be carried out alternately on the left and right arms, so that the muscles on both sides of the back can be exercised by the same stimulation at the same time.

When you start fitness, you can choose a lighter dumbbell and gradually increase your weight with the length of our fitness. First of all, we support the instrument, one leg bends and the other leg supports the body, and we grasp the dumbbell with our hands and stretch it from far and near. We try our best to use our backs instead of our arms.

Each movement is 10- 15. Just do five groups every day. After each group is finished, adjust breathing, stretch, rest for 3 minutes, and then repeat the action. Be sure to rest yourself well, so that you can exercise better. Remember to alternate training with the other side after finishing one side.

Personally, I think it is very important to strengthen back exercise. Especially for male friends, having a strong back is very extra points, and female friends look very fit when they practice some back muscles. Because the back muscles are not as flexible as our arm and leg muscles, we can use them often even if we don't exercise. The exercise of back muscles must be done accurately in order to get the best effect. As long as you train these movements often, you will definitely have a surprise effect in the end.