There are many back muscles, and it is obviously unrealistic to try to cover everything. Therefore, it is a more correct training method to start from the big ones and drive the smaller ones while practicing these big muscles.
The most important part of the back is latissimus dorsi, which is an important muscle to keep our abdominal cavity and trunk stable. There are deep and shallow back muscles, the latter is easy to practice, while the former is difficult to stimulate, so pay attention to deep stimulation when practicing.
The following three movements are all back training. If you want to do better, you can insert the training of the second head of your arm in the training. Everyone should know that the synergistic muscle of our back muscles is the second head of our arms, which can deepen the training experience.
In order to accelerate the effect faster, I hope you can stick to this plan for two to three months, and then we will make adjustments to improve your back muscles better. Although the plan remains unchanged during this period, the weight will still increase.
In order to better complete the next, a large number of pull-slip movements, we should do enough warm-up work before departure to activate the back muscles. Here are our protagonists, three good moves to strengthen back muscles!
Action 1: high drop-down
As long as you have a variety of grips, we can give him all the back training.
First, grasp the two sides of the pull rod with both hands, adopt the wide grip method, then sit in front of the stool, tighten the core, and don't relax the shoulders, then stretch the back muscles as much as possible, then bend the elbow downward to make the elbow joint close to the body, and then slowly inhale and return to the initial position.
Using a wide grip can better develop the width of the back. Do this exercise 12 times in each group, and you need to do it in three groups.
Action 2: Row with a V-shaped handle rope.
As I said before, practicing back is nothing more than pulling. This action is the practice of rowing, which can stimulate the middle part of the back muscles well.
After sitting on the bench, exhale and pull the handle close to your body. When the back is clamped, the elbow joint should not open outwards. Imagine that you have a pencil on your back. You have to hold it, then slowly return to the initial position, stretch your back muscles and finish the stroke.
Keep the trunk stable when doing it, and don't push back or protrude forward at the waist. Do 12 times in each group, and one * * * needs to do 3 groups.
Action 3: Rowing with dumbbells in one arm.
First, prepare a stool, with one elbow and knee on the training stool and the other knee slightly flexed. After the back plane is parallel to the ground, pick up the dumbbell core and tighten it. Exhale, forcibly lift the dumbbell to the body with the elbow joint, and then put it down and repeat.