1, push-up exercises.
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.
At the same time, chest enlargement will exercise the muscles of the back. When doing this exercise, the elbow should be stretched back as far as possible, and the bigger the range, the better.
Step 3 rotate.
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.
4, horizontal bar or fitness machine eight-character frame practice.
Horizontal bar exercises mainly exercise latissimus dorsi. Wide horizontal bar exercises help to widen shoulders and develop back muscles, while narrow horizontal bar exercises can lengthen latissimus dorsi.
5, fitness equipment practice.
If possible, you can go to the gym to do stretching exercises and exercise your back muscles. When you start practicing, you should take it step by step. Don't push too hard at first, it's easy to strain your muscles.
Precautions:
1, pay attention to the stress part. If the action is not standard, it is easy to cause the stress part to be the arm muscle instead of the latissimus dorsi.
2. The exercise of latissimus dorsi should not blindly pursue speed and quantity, and every movement should be in place to fully feel the force of latissimus dorsi.
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