The back includes the whole back of the trunk: two powerful muscles, namely latissimus dorsi and trapezius; Other small muscles, such as external oblique, teres major, teres minor, posterior serratus, infraspinatus, supraspinatus and erector spinae. Most beginners pay less attention to back muscles, which is wrong, because back muscles play an important role in balancing the body and adjusting posture.

Trapezius: The spinous process that starts from occipital bone, cervical vertebra and all thoracic vertebrae and ends at acromion and scapula. Main functions: the upper bundle fiber can raise the scapula, the middle bundle fiber can adducte the scapula, and the innermost part can restrain the adduction scapula.

Latissimus dorsi: It starts from the sixth thoracic vertebra to the fifth lumbar vertebra and sacrum, and ends behind the iliac crest and ends at the upper rib. Form a broad back below the shoulders. The function is to stretch these parts, which is recognized as one of the climbing muscle groups.

Quadratus lumborum: It starts from the ilium and ends at the lower edge of the 12 rib, from the 1 lumbar vertebra to the transverse process of the fourth lumbar vertebra. It is used to lower and fix the 12 rib, and bend and extend the spine backward.

Detailed course of back equipment training

Key points of dumbbell shrug training: Shoulders should be raised as high as possible and muscles should be contracted for several seconds. Shrug your shoulders for 4 seconds, rest for 2 seconds, lower for 4 seconds, and always follow the same trajectory.

Main points of barbell vertical rowing training: pull the barbell vertically up to the jaw. Pull up for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory. (This action is not recommended for beginners to practice)

Key points of wide forehand pull-ups training: pull your body up with your elbow until your chin is higher than the crossbar. Pull up for 4 seconds, rest for 2 seconds, put down for 4 seconds, and always follow the same trajectory. (This action is not recommended for beginners to practice)

Key points of narrow grip pull-down training: pull the barbell down to the chest, with the inclination not exceeding 30 degrees, pull it down for 4 seconds, rest for 2 seconds, and put it back for 4 seconds, always following the same trajectory.

Key points of wide grip pull-down training: pull the bar down to the top of the chest and move the shoulder joint downward and backward. Pull down for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

Key points of rowing training with sitting posture puller: pull your hand to your chest. Pull up for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

Key points of rowing training with sitting posture exerciser: pull your hand to your chest, pull it back for 4 seconds, rest for 2 seconds, and put it back for 4 seconds, always following the same movement track.

Key points of pull-up training of sitting posture fitness equipment: push your hand to your chest. Pull up for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

Key points of straight arm pull-down training in standing posture: the arm moves from high to low, and moves to the leg along the arc trajectory, showing a 95-degree angle. Pull down for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

V-handle pull-down training points: pull the handle to the chest. Pull down for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

Key points of dumbbell rowing training: lift the dumbbell and move to the hip joint steadily and slowly. Lift for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

Key points of pull-up training of supine stretcher: pull the long pole up along the arc until the hands are above the lower part of the chest. Pull up for 4 seconds, rest for 2 seconds, put it back for 4 seconds, and always follow the same trajectory.

Key points of T-bar rowing training: pull-ups near the trunk, pull-ups for 4 seconds, rest for 2 seconds, and put them back for 4 seconds, always following the same trajectory.

Key points of barbell rowing training: lift the barbell below the chest for 4 seconds, rest for 2 seconds, and then put it back for 4 seconds, always following the same trajectory.

Key points of waist stretching training for exercisers: while keeping the spine naturally bent, lower the trunk in the direction of knee joint, and lift the trunk after arrival until it exceeds the position perpendicular to the ground. Lean back for 4 seconds, rest for 2 seconds, and put it back for 4 seconds, always following the same trajectory.

Key points of upward oblique stretching training:? Bend your hips to lower your torso, move a relatively short distance, and then lift your torso until your legs are in a straight line. Lift for 4 seconds, rest for 2 seconds, put down for 4 seconds, and always follow the same trajectory.

The above is today's fitness introduction and sharing. You can forward your attention if you like it. This is the second chapter of fitness white loading door, welcome to collect.