If there is no equipment, there are many ways to train back muscles, among which the most familiar is pull-ups, which can be completed with only one lever, and the effect on training back muscles is particularly good. Because the muscles that can be exercised by pull-ups are latissimus dorsi, teres major, teres minor and biceps brachii, and the secondary muscles are posterior deltoid, pectoral, abdominal and trapezius muscles. It can be seen that pull-ups are very powerful for exercising back muscles. Specific operation method: straighten your arms forward, grab the lever, lean back 30 degrees, and try to keep your body straight and chest out. Then pull down the shoulders and upper arms backwards, so that the body is upward until the chest touches the lever, and then exhale. When the tightening state reaches one second, start inhaling, and slowly lower your body to the initial state, so that your arms are completely straight and your latissimus dorsi muscles are fully extended. It is especially difficult to do pull-ups at first, so do forehand grip, not backhand grip, and pay attention to gradually increase the number of times.

Pull-ups are still very demanding on the body. Try to choose after the body has a certain strength foundation. So what exercises should I do to exercise my back muscles first?

1, pull down the rope

Hold the triangular handle with both hands, tighten the abdomen, bend your legs, and use the strength of your back to pull the rope down to the small abdomen and then bounce back. Repeat this action, you can obviously feel the back muscles moving.

2. Dumbbell rowing

One hand leans on the fitness chair to support the body, and the other hand holds a dumbbell and hangs in the air. Arms droop naturally, palms inward, and back must be straight. When breathing, use the strength of the back to pull the dumbbell up to the chest side, and the upper arm is close to the body. When you feel the back muscles contract, put the dumbbell back to the starting position and inhale to repeat the above actions.

Step 3 sit and row

With your legs on the pedal, your knees are slightly bent and your legs can't be straight. Hold the handle tightly with both hands, stretch your legs and arms forward, fix your waist and abdomen, hold your head up and chest out, contract your back muscles, pull the handle toward your abdomen with the strength of your shoulder blades, and pull your shoulders and elbows back as far as possible until the handle touches your body.

As the saying goes:? Beginners practice chest, experts practice back and experts practice legs? If you want to exercise your back muscles, you must choose appropriate exercises and use your back correctly, so that you can get twice the result with half the effort. It is recommended that novices do it with the help of professionals to avoid accidental injury.