Question 1: How to use barbells to exercise back muscles? 3. Different from chest expansion exercise, turning exercise strengthens the muscles of the left and right parts of the back respectively. When turning left, the muscles in the left half of the back are exercised, while the muscles in the right half are exercised. When doing the twist, you can stand up straight with your legs apart naturally, and don't turn your legs when turning. Or sit on the mat, straighten one leg, then curl up the other leg and just do the upper body rotation.

Question 2: How to fully exercise back muscles with barbell dumbbells? 50-minute dumbbell rowing, barbell rowing and one-arm dumbbell rowing, as long as the weight is appropriate, the movements are standard and standardized, and it is good to stick to it.

Question 3: Can the back muscle barbell be practiced? My back training experience: the back muscles are very big and need a lot of weight! Classic barbell exercise: rowing with a barbell (forehand and backhand grip), I like to pull with a heavy barbell. My height is related to this. I suggest you do this when the bones are well developed! The rest is proved by your will and sweat! Come on, buddy ~

Question 4: how to practice back muscles 1 and pull-ups on the horizontal bar; 2. Use dumbbells for bench press (be sure to be heavy or use barbells); 3. Row with dumbbells in one hand. Each group does the limit. Remember not to do it every day, but every other day. Every time you do anaerobic exercise, you should destroy your muscle tissue as much as possible, and then use enough time and nutrition to repair the damaged muscle tissue and let it grow. To put it bluntly, muscles grow out at rest after anaerobic exercise. Only scientific fitness can have perfect muscles. (Changyang Xiaohua is original, don't copy, never be anonymous, despise plagiarism! )

Question 5: How to use dumbbells and barbells to exercise the muscles of waist, abdomen and back? You exercise the psoas major, that is, deltoid and trapezius! Not the back muscles.

Those who lift dumbbells, please bend down and paddle with one arm.

The best back movements are pull-ups and hard pulls.

Question 6: How to exercise back muscles and shoulder muscles at home? It is difficult to train shoulder and back muscles by gravity without any equipment, but there are some methods. Handstand push-ups. This action is dangerous and difficult, and it is not suitable for people who exercise for the first time. The method is to stick your feet to the wall at first, touch your head down and stand upside down, then try to bend your arm step by step and lower your center of gravity to do the supporting action. Gradually, you can strengthen your shoulder, back and waist muscles. This is an action aimed at the shoulder and back, instead of actually touching all the muscles of the upper body like ordinary push-ups. Push-ups with both hands parallel to the waist can also focus on back exercises, and V-shaped push-ups (I hope lz can watch videos by himself) focus on shoulder exercises.

If there is a horizontal bar in the community, pull-ups are the best, but lz says at home, then forget it.

Good health is a lifetime thing, and it can't be done overnight. The more you pay attention to it, the more it will return. Lz said that "just 20 minutes" means "building muscles quickly". In fact, under this premise, no action can guarantee that it is effective.

I wish you happiness!

Question 7: A complete set of back muscle training methods, how to practice back muscles 1, and do inclined rowing with dumbbells.

Hold the stool with your left hand, kneel on the stool with your left knee, and retreat your right leg. Hang the bell on your right arm, pull up the dumbbell with your back strength, then put it down and change direction. This action helps to practice the thickness of the back and strengthen the muscles.

2, exercise back muscles can do pull-ups.

Pull-ups: Do 3 to 8 groups, with each group doing about 10, and each group resting 1 min.

Starting position: Hold the horizontal bar with both hands, with the grip distance wide (palm forward), slightly wider than the shoulders, feet off the ground, and arms naturally droop and straighten.

Action process: use the contraction force of latissimus dorsi to pull up the body, pause for one second when the chin exceeds the horizontal bar, and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. You can bend the knee joint and cross the two calves backwards, so that your body leans back slightly and you can exercise your back muscles better.

Step 3 slide against the wall

Stand up straight, with your back against the wall, and move your feet forward about 18 inch. Raise your arms so that the upper arm is parallel to the ground and the forearm is vertical to the ground. Elbows and hands against the wall. Next, pull your elbow back. This action can exercise the small muscles in the back and the neglected muscles.

Question 8: A complete set of back muscle training methods, how to practice back muscle and bow arm stroke, this action mainly practices latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or up) and hang it in front of your body. Use the contraction force of latissimus dorsi to pull dumbbells to elbow and shoulder height or slightly higher than shoulders. (Hold your chest and expand your shoulders) Pause for a while, and then control the dumbbell to slowly recover with the tension of latissimus dorsi.

The main points of action are: the back must be straight, the body should lean forward as far as possible parallel to the ground, lift the dumbbell with the strength of latissimus dorsi, and hold your chest and shoulders when you reach the peak. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

Action key: don't lift your upper body to avoid borrowing.

Bend over and row with one hand. This action mainly exercises the outer back and lower back. Hold the dumbbell in one hand with the palm inward, and hold the fixture in the same position as the knee on the same side with the other hand to stabilize the body. (Both shoulders should be flat,) fully contract the back muscles, lift the dumbbell to the waist position, pause for a moment, then fully stretch the back muscles and slowly recover in a controlled way.

Switch to the other side when you're done. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

Straighten your legs hard. This is a waist exercise. This action mainly exercises the lower back, gluteus maximus and biceps femoris. Hold dumbbells in both hands and hang them up in advance. Feet open naturally, shoulder width apart, legs straight, back straight, head up until the upper body is about parallel to the ground.

Then the muscles of the lower back contract, and the upper body is forcibly restored. It is recommended to do 4-5 groups at a time, and each group is 8- 12 times. The weight of the first group is slightly lighter, and the weight of the following groups is controlled at about 12 exhaustion, and the rest between groups is about one minute.

In order to maintain tension, dumbbells should not touch the ground when leaning forward, nor should they move too fast. Erector spinae is the weakest muscle in the back, and erector spinae is the longest and largest muscle in the back. In the sulcus on both sides of the spine, don't hurt erector spinae during exercise.

Question 9: How to practice back muscles with dumbbells? Latissimus dorsi: dumbbell rowing, one-arm dumbbell rowing, lower back: dumbbell hard pull.

Question 10: How to exercise back muscles with dumbbells? Please tell me how and how many times to exercise a group. It is suitable to use 6- 12RM, and just started to use 12-20RM. RM refers to the weight of the maximum number of times that can be completed in a line. For example, 20 kg can be done 10 times, that is, 10RM, mainly depending on how many times this weight can be done continuously and the range of times used. This weight is measured in every part, and it should be increased according to the improvement of strength, so that exercise is scientific.

Novices can do 8 to 12RM load, and each group can probably do 8 to 12 load. Each group should rest for no more than one minute, and each movement should rest for no more than two minutes. Warm up for 10 minutes before doing the following exercises, and then you can run.

Chest: dumbbell bench press, dumbbell flying bird, push-ups (4 groups each, about 20 push-ups);

Biceps brachii: dumbbell single arm flexion and extension (6 groups in each group);

Legs: squat, arrow squat, heel lift (6 groups each);

Triceps brachii: dumbbell flexion and extension, narrow push-ups, dumbbell neck and back arm flexion and extension (4 groups in each group);

Back: pull-ups (try to do more than 10) and dumbbell rowing (4 groups in each group);

Shoulders: push-ups, front horizontal lifts and side horizontal lifts (4 groups in each group);

Abdominal muscles: supine leg lifting group 4.

Abdominal muscle exhaustion in each group is still 15 to 25. The rest time of each group is 20 seconds to 30 seconds. Abdominal muscles are practiced about three times a week. Exercise chest muscles and biceps brachii on the first day, legs and triceps brachii on the second day, back and shoulders on the third day, and rest on the fourth day. Practice for four days in a cycle.