How to exercise back muscles? With the strengthening of health awareness in people's lives, more and more people have joined the fitness exercise. The back is an important part of the human body, and the dorsal muscle is one of the important structures to maintain the stability of the lumbar spine. Let's learn how to exercise back muscles.

How to exercise back muscles 1 When exercising, you can lie on the bed, remove the pillow, raise your head behind your hands, keep your head and chest off the bed, straighten your knees, force your thighs off the bed for 3 ~ 5 seconds, and then relax your muscles for 3 ~ 5 seconds. This method is commonly known as "swallowing" or "swallowing". For people with weak waist muscle strength or obesity, the above method is laborious. You can use the "five-point support" method to exercise, lie on your back on the bed, remove the pillow and bend your knees, elbow and back against the bed, lift your abdomen and buttocks upward, support your whole body weight by five points of shoulders, elbows and feet for 3-5 seconds, then relax your waist muscles, and rest your hips for 3-5 seconds in a cycle. You can choose a suitable method to exercise according to your actual situation.

The frequency and intensity of back muscle exercise vary from person to person, and it can be practiced a dozen times to a hundred times a day, and can be completed in 3 ~ 5 groups. It should be gradual, and the daily exercise can be gradually increased. If you feel waist pain, discomfort, stiffness, etc. On the second day after exercise, the intensity and frequency of exercise should be appropriately reduced, or exercise should be stopped to avoid aggravating symptoms; Don't suddenly exert yourself too hard during exercise, in case you sprain your waist by exercising your lumbar muscles.

Practice method

1. Waist flexion and extension: Stand with your feet shoulder width apart, hands akimbo, and prepare for posture. Then do full waist flexion and extension four times, and try to relax the waist muscles during exercise.

2. The waist rotation posture is the same as before. The waist rotates clockwise and clockwise once, and then rotates from slow to fast, from big to small, clockwise and counterclockwise eight times.

3. During the "flying swallow" exercise, you can lie on the bed, remove the pillow, hold your chest out, slowly raise your head, keep your knees straight, and force your thighs to leave the bed for about 5 seconds, then relax your muscles, lie on the bed again, rest for 3-5 seconds as a cycle, and then exercise. Step by step, generally do 20-30 at a time, and practice 1-2 times a day. This method is commonly known as "Little Swallow". For people with weak waist muscles or obesity, the above methods are laborious, and some alternative methods can be adopted.

4. "Arch Bridge"

The method of "five-point support" is to lie on the bed on your back, with your knees bent, without pillows, with your elbows and back against the bed, your abdomen and buttocks lifted upward, and support the weight of your whole body by relying on your shoulders, elbows and feet for about 5 seconds, then relax your waist muscles and rest your hips for 3-5 seconds in a cycle.

5. Increase targeted physical therapy, such as pull-ups, chest exercises, push-ups, squats, Tai Ji Chuan, health gymnastics, etc.

How to exercise the muscles of the waist and back 2 primary training

When lying on your back, you just need to hold your head up and chest out, and your lower limbs don't have to be raised. And the frequency and intensity of back muscle exercise should be gradual. If you feel waist pain, discomfort, stiffness, etc. On the second day after exercise, the intensity and frequency of exercise should be appropriately reduced or stopped.

Intermediate training

The movements of intermediate training are suitable for people who have always had fitness habits, because there are more movements than zero-based training.

1, swallowing

Lie prone, put your hands behind your back, hold your head up and chest out, let your head and chest leave the bed surface, at the same time, straighten your knees, and leave your thighs behind the bed surface with force. Keep this posture for 3 ~ 5 seconds, then relax the muscles for 3 ~ 5 seconds, and so on.

2. Small swallowing method

Lie prone, put your hands behind your back, put your head and chest out of the bed, keep this posture for 3 ~ 5 seconds, then relax your muscles for 3 ~ 5 seconds, and so on.

3. Three-point support method

Lie on your back, bend your knees without pillows, lift your abdomen and buttocks as far as possible, support your body weight at three points, hold this position for 3 ~ 5 seconds after lifting to the highest point, then relax your muscles for 3 ~ 5 seconds, and so on.

4. Five-point support method

Lie on your back, bend your knees without pillows, lift your abdomen and buttocks as far as possible, support your body weight with your head, elbows and feet at five o'clock, keep this posture for 3 ~ 5 seconds after lifting to the highest point, then relax your muscles for 3 ~ 5 seconds, and so on.

The above exercise methods for back muscles have been told to everyone, and then it is up to everyone to keep exercising. The method I introduced is suitable for patients of different ages and normal people. The venue is not limited, and everyone can do it alone. In addition, we should pay attention to the intensity and frequency of exercise, and gradually increase the amount of exercise.

How to exercise back muscles 3 What are the strength training methods for back muscles?

First, wide grip forehand pull-ups.

The back width can be effectively developed. Developing latissimus dorsi (especially the upper part) is the best action. Wide forehand pull-ups can also develop teres major, a smaller muscle near the upper part of latissimus dorsi.

Use the forward grip, the grip distance is wider than the shoulder, relax the arm and hang. At the lowest point, squeeze latissimus dorsi and midback, and pull your body up with your elbow. Lean back slightly and bend your back backwards, which is very effective for optimizing the motion trajectory. You might as well pull your chin higher than the bar or the upper chest touch bar. Squeeze for 1 sec, and then let the body fall in a controlled way until it is completely suspended.

Second, the sternum backhand pull-ups

Sternal backhand pull-ups have been going on for some time, but I'm not sure how many people have added them to the training program. There are two reasons: 1. They don't know this action; 2。 Sternal backhand pull-ups are hard! Sternal backhand pull-ups are a great action (especially suitable for busy people) because they have both backhand pull-ups and rowing values.

The starting action is the same as the standard backhand pull-ups. Use the reverse grip, the grip distance is shoulder width, and it is suspended. Squeeze latissimus dorsi and middle back muscles, and pull up with elbows. Let the body lean back to near level in the middle, and the lower part is close to paddling. Stretch at the lowest point and fully squeeze the muscles in the middle back at the apex. This action can stimulate almost all the muscles in the upper back.

Third, dumbbell rowing

Anyone who wants to increase the back thickness should not ignore dumbbell rowing. This action is not difficult, as long as you are focused enough, you can make the training weight increase rapidly. Compared with barbells, the use of dumbbells is not only beneficial to the development of unilateral strength, but also can increase the range of movements, because dumbbells can be closer to the body than barbells.

Once, a volleyball player I coached said that she could row with dumbbells. I asked her to demonstrate, and she said, "It's like starting a lawn mower." She put her other knee on the training stool and made the ugliest rowing action I have ever seen! She does this with every muscle except the midback and latissimus dorsi. She turns her spine and uses inertia to complete the action. I wonder why she doesn't have a herniated disc.

My dumbbell rowing is a little different from what most people do. Stand about two feet behind a solid object and put your other hand on it. Let the dumbbell hang in the air and stretch the back muscles. Pull the weight up with your elbow until it is close to your lower abdomen. Squeeze the middle backwards and then return to the starting point. Because your feet are on the ground, your body will be more stable, which means heavier, and heavier means faster growth.

Fourth, the goat stood up.

Goat standing is a pure lower back training action, that is to say, this trunk stretching action puts most of the load on erector spinae.

Here we need to get rid of a misunderstanding: it is not as dangerous as we have heard that the trunk is raised beyond its natural position. Me and Ft. Wayne's local chiropractor and weightlifter Dr. Mike Hartle discussed this issue, and I learned that the trunk can move 30 degrees beyond its natural position. I don't recommend this range, but it won't hurt the spine if it exceeds the natural position by 5 to 10 degrees.

The next step is to practice. Lie prone on a Roman chair, with the top of the hips higher than the midpoint of the stool, and the trunk drooping and perpendicular to the legs. Squeeze erector spinae and raise the upper body until the upper body and lower limbs are in a straight line or slightly higher. Squeeze at the apex, hold for a moment, then let the body fall in a controlled way and return to the starting point. To use heavy objects, you may wish to lift the barbell piece to your chest, or put the dumbbells behind your head with both hands.

5. Slide against the wall

Most of you have probably never heard of this operation. This movement is not used to develop muscle mass, but a very valuable training movement, aiming at small back muscles and neglected muscles.

At this time, we are concerned about the adductor scapulae (middle trapezius and rhomboid) and the descending scapula (lower trapezius). If these muscles are weak or do not move, they will cause the shoulders to collapse forward. This posture is most common in patients with upper body pain and dysfunction. Their chest muscles are too tense and their middle back muscles are weak, which will hurt you sooner or later. And this simple training action can improve your posture and athletic ability.

Stand up straight, lean your upper back and hips against the wall, and move your feet forward about 18 inch. Raise your arm so that the upper arm is parallel to the ground and the forearm is vertical to the ground. Elbows and hands against the wall. Then, pull your elbow back.