Action 1: Pull-ups

Palm forward, raise your hand to grab the bar, the distance between your hands is wider than your shoulders, and your body naturally droops. Then push, pull your head over the bar, and then slowly lower it.

Action 2: One-arm lifting

Grab a dumbbell in your right hand and put your left knee on the bench. The right hand naturally droops and straightens, and the dumbbell is pulled to the waist by the muscle strength of the upper back. Keep still for a while, then slowly put down the dumbbell.

Grab a dumbbell with your right hand.

Action 3: Bend down and lift heavy objects.

Hold the barbell with your palms back, open your hands slightly wider than your shoulders, then stand back with your hips, lean forward to make your body parallel to the ground, then pull the barbell to your chest to rest, and finally put it down.

Action 4: Row in a sitting position.

Sit on a bench or on the floor, grab the cable from the low pulley, and then pull it to the waist to make a rowing action. Slow down when you straighten your arm again and feel the resistance penetration.

Action 5: Shoulder contraction action

This is a little trick. Grab the cable of the low pulley and sit on the bench or floor. Your arms naturally stretch forward, and the distance between them is shoulder width. Pull the scapula back as far as possible without bending the elbow. Return to the original position after reaching the limit.

Action 6: Hold your chest out and lie on the ball.

Lie face down on the Swiss ball with your feet leaning against the wall or hooked on the bench. Keep your chest away from the ball and cross your arms on your chest. Tilt down so that the upper abdomen is attached to the ball. Lift and leave the sphere, while keeping the torso in the same line. So repeatedly.

Action 7: Rowing hand in hand.

Grasp the cable of the low pulley with both hands together, and require palms to face each other, pull the cable down to the waist, and finally straighten your arms to the initial state (it is required to be on the stool or floor before putting your hands together).

Yes Sometimes looking forward can help you keep your back straight.

Action 8: Sit and pull the rope.

Sit on the bench and hold the impedance cable with both hands, which is slightly wider than the shoulders. Keep your upper body vertical, then pull your shoulder blades back, elbows down, and pull the cable to your chest. Then grab the cable and let it pull up naturally.

Second, the essentials of back training

1. Backhand pull-ups refer to palms facing the body, and forehand pull-ups refer to palms facing outward.

2. In vertical traction, latissimus dorsi is more involved; In horizontal stretching, rhomboid muscle and trapezius muscle participate more. Generally speaking, when doing movements, the closer the trunk is to the vertical, the more latissimus dorsi muscles participate; The closer the trunk is to the horizontal, the more rhomboid muscles and middle back muscles participate. This knowledge is very important for the comprehensive and balanced development of the back.

3. Stretch at the lowest point, squeeze at the middle point (vertex), and think about pulling the weight with your elbow. It sounds simple, but I bet that 95% of the trainers don't do enough in back training. Just like some people use half squat instead of squat. They want to show themselves by using heavy objects, and don't care about making the right moves.

In order to fully develop muscles from the starting point to the embedding point, the whole exercise is necessary. At the starting point and the end point, stretch while keeping the back tense, and squeeze at the middle point (vertex) to ensure the correct pulling action.

It is believed that pulling heavy objects with elbows can help us focus on using back muscles instead of arm muscles. Imagine the arm as a hook, which can reduce the participation of the arm and effectively stimulate the back muscles.

4. Keep your chest out all the time when doing back muscle exercises, and don't relax. If you care about the health of your lower back, it is very important in all movements. If you want to exercise your back well, you must strictly abide by it. When doing the action, hold your chest out, hold your chest out. This will keep the spine naturally curved. Bending of the back under load is the main cause of lower back injury, so keep the spine in a natural curve when doing exercises.

Third, how to relieve low back pain?

Here are some exercises to strengthen your exercise. Sit-ups are a good way to exercise muscles.

You can also try tilting your pelvis. Lying on the floor, knees bent, bent towards the navel, back touching the floor. Don't help you with your ass and legs. Hold for 5 seconds and repeat 5- 10 times. If you are uncomfortable lying on the floor, you can try doing sit-ups on the fitness ball. 6. Do low-intensity aerobic exercise

You need to raise your heart rate, but high-intensity exercise has a great influence on your spine. Try a brisk walk, outdoors or on a treadmill. If you go to the gym, you can also try to repair your bike, elliptical machine or treadmill. These machines will help your heart rate rise, but they will not have a strong impact on your spine. Some patients also find hydrotherapy helpful. The buoyancy of water counteracts gravity and makes you feel "light". Because of this, many people find it easier and less painful to practice in water.

The goal is to increase strength and flexibility, but don't push yourself too hard and make yourself more miserable. Start slowly and gradually increase repetition, and you will start to see the effect.

Four, four attention.

First, when you start training muscles, you should reduce the load as much as possible. Don't seek some difficult sports, do a lot of exercise, as long as you can find the feeling of stress and force on your back muscles, you can effectively stimulate the muscles you are practicing. Only by practicing the right muscles can it be effective.

Second, the back muscles are large muscle groups and need heavy load stimulation. After completing the first step to find the feeling, it is necessary to continuously increase the load to effectively stimulate the muscles.

Third, for the training of back muscles, it is necessary to arrange a training specially, and concentrate on the training. It is not appropriate to put it in the same training with other muscles, which will affect the training effect of back muscles.

Fourth, use free weights or free equipment for training, such as dumbbells and barbells. Dumbbell barbell rowing pull-ups is still the best action to train back muscles.

Conclusion: Back muscle training needs us to persevere. The above details the essentials of back muscle training for everyone, hoping to help you exercise your muscles better. We should also follow the basic principles of back muscle width and thickness training and the different basic principles of action grip distance during exercise!