How to exercise back muscles?
You can choose to go to the gym or do some simple exercises at home to exercise your back muscles. Dumbbells are an important tool to exercise the back.
Ways to exercise back muscles at home:
1, bend down and stroke 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.
2. Pull the back of the neck with a horizontal bar. The lower part of the back is narrow and the upper part is wide. This action helps to practice the width of the back.
Each movement is practiced in three groups, each group strives for 8- 12, and the rest between groups is 1-2 minutes. Exhale when muscles contract. Inhale when muscles relax. Just get used to it.
Ways to exercise back muscles in the gym:
1, straight rod pull down. Hold the pole with both hands, lean back about 30 degrees, and use your back strength to make the pole lean against your chest. Note: Shoulders should be spread back to avoid borrowing. This action mainly exercises the width of the back. You can also practice standing upright and pull the pole behind your neck.
2. Row in a sitting position. Sit on a low cushion with your back straight. Grasp the tripod or straight bar with both hands and pull it toward the ribs. This action mainly exercises the thickness of the back.
3, hard pull. Put the barbell on the ground. Hold the bar with both hands, slightly wider than the shoulders, stand up and pull up the barbell. You can straighten or bend your legs and lean back slightly when standing upright. Note: this action is mainly to practice the lower back. It is harmful to the waist and needs professional belt or special protection. Beginners are advised to practice seriously.
Exercise back muscles and relieve back pain.
Lumbago has become a common problem of many modern people, partly because of improper sitting posture or insufficient muscle exercise, which leads to spinal fatigue. In fact, it is not difficult to avoid this kind of backache. Just pay attention to straighten your back when sitting and do simple back muscle stretching exercises every day to fully stretch your back.
Although the following two movements can't cure back pain, they will help to relax tight muscles and make your figure more beautiful. Why not?
1, active spinal movement
A, stand up straight against the wall with your back, about 30 boxes of meters away from the wall below your hips.
B, inhale, first hang your head, then use your upper back to bend down gradually, and relax your hands.
C, then bend down and bend your knees, just like touching your toes with your hands. Don't tighten your back muscles too deliberately, just hang them gently.
D, lift your back again, cling to the wall, lift your head again, and repeat this set of actions for five times.
2. Lower back stretching action
First, lying on the ground, your feet flexed and slightly separated, and your hips kept balanced. Put your hands at your sides, palms outward.
B, breathe slowly and peacefully, gently lift the pelvis and lower back, so that the back slightly flexes and returns to the original posture. This action is repeated twenty times.