Beginners begin to practice muscles, and many people are most concerned about the pectoral muscles. But the back may often be ignored by many trainers, because it is difficult to see the development of the back directly in the mirror. At the same time, it is often more difficult to practice back strength because there are more movements involved. The following content, I will provide you with three training skills to practice back strength, I hope it will help you. First, the recommended action for practicing back is pull-ups. At the same time, pull-ups are safer, and the main action point is to pull yourself with the strength of your arms and back. This action can not only exercise the trapezius muscle in the back, but also exercise your arm strength, increase the explosive force of your arm, and stimulate the posterior deltoid muscle and trapezius muscle in the shoulder.

Second, bend down and lift the dumbbell. One arm supports the body, the other hand holds the dumbbell, the knees are slightly bent, the hips are backward, bend over and ensure that the back is straight, and the upper body leans forward so that the upper body is almost parallel to the ground. Keep your elbows close to your body, quickly lift dumbbells to your sides and exhale at the same time. Keep the back muscles tight at the top, and then slowly put the dumbbell back to the starting position. Do two groups of exercises every day, and the effect is more obvious.

Third, sit down and row with a rope. First, sit on the stool, step on the pedal in front of you with your legs slightly tilted, your arms stretched forward, your waist and abdomen fixed, your hands clasped the triangular handle, and hold your chest out. Pull the handle to the abdomen through the strength of the back muscles, and extend the elbow as far back as possible until it touches the middle of your body. Use the strength of latissimus dorsi to restore the arm, and at the same time squeeze the scapula as much as possible to maximize the extension. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect. ?

Fourth, bend your legs and pull hard. Stand with your feet in a figure of eight. Bend your knees before you put the barbell on. Hold the barbell with both hands, the distance is about shoulder width, hold your chest high and lean forward about 45 degrees. Leg muscles stretch their knees to lift the bell, and then bend their knees slowly to recover. In order to improve the exercise effect, it is best not to let the barbell touch the ground when kneeling.