First, back muscle training methods 1 push-ups. When doing push-ups, the back muscles will be exercised one by one. However, it only works when it is standard. Legs should be straight, knees should not be bent, chest should be close to the ground (don't lie prone on the ground), so that back muscles can be fully exercised. It is advisable to practice about 50 times a day. 2 chest expansion exercise. Expanding your chest will exercise your back muscles at the same time. When doing this action, the elbow should be stretched back as far as possible, and the greater the range, the better. Different from chest expansion exercise, turning exercise strengthens the muscles of the left and right parts of the back respectively. When turning to the left, the muscles of the left half of the back are exercised, while the right half is 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. Bend over and paddle with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg straight, and row from top to bottom with a dumbbell in your right hand for half an hour at a time; Then change the left hand to hold the dumbbell. Say it again. Mainly can exercise latissimus dorsi. Second, the shoulder muscle practice method: before deltoid muscle practice, lift horizontally: upright, chest and abdomen. Hold dumbbells or barbells with both hands and hang your arms in front of your legs. Hold the bell with your straight arm and lift it slightly over your shoulder. Hold still 1 sec, then slowly lower the straight arm and return to the front of the leg. If you use dumbbells, you can do it with your left and right hands once and alternately. In the middle of deltoid, practice 1, lift your feet horizontally, open them naturally, and hang dumbbells on your sides with both hands. Contract the deltoid muscle, lift the straight arm up slightly above the shoulder, rest for 1 s, and then slowly lower the two arms to the drooping position. 2. Stretch and contract the deltoid muscle horizontally with one arm, and pull the stretcher or rubber strip to the upper side at shoulder height with one hand. Press your waist with your other hand to keep your balance. After pulling to the highest point, pause for one second, and then under the control of deltoid muscle, let the tension spring or rubber strip slowly relax to the starting position. Practice one shoulder repeatedly. If you can't pull it up, practice the other shoulder. Practice behind the deltoid 1. Bend down, lift your feet horizontally, bend forward 90 degrees, hold dumbbells in both hands, and hang your arms straight down your shoulders. The deltoid muscle contracts at the back, and the straight arm lifts the dumbbell from both sides until it is parallel to the ground. Hold still for a second, then slowly lower your arm. 2. Lift the barbell from the ground to your chest and stand upright. Push your arms straight up until they are completely straight, rest for a second, and let the barbell slowly fall to your chest.