Facial muscles? Although our training is an excellent part that can reflect your own fitness state, it will also make people ignore a very important part of fitness. Back training is the most difficult and important training in fitness, and we only pay attention to it for a long time? Facial muscles? Neglecting back training will also bring many problems to the body. Postural defects caused by large muscle gap between chest and back usually lead to backache and shoulder pain. In severe cases, it will cause spinal deformation and nerve compression! So for fitness people, back training can not be ignored! Today, we will teach you how to train your back, so that we not only have developed facial muscles, but also have strong armor to protect our bodies!

Today, we recommend four golden moves to help you build the perfect back in the gym:

1. Pull-ups

Pull-ups are familiar to everyone, but do you know the correct way?

With a grip slightly wider than the shoulder width, pull the body to the position where the chest is close to the pole, stop at the top of the action, and slowly lower the body until the arm is straight or nearly straight. You can feel the contraction of latissimus dorsi all the time, but pay attention to the fact that the trunk and lower limbs can't swing. If your body shakes too much, it proves that you are doing a compensatory training. This kind of training should be avoided.

2. Sit and row with a rope

This action is also an action that can make you feel the changes in your back muscles.

The trunk leans back slightly 15-30 degrees, and the elbows are close to the trunk. Every movement should be as uniform as possible, so as to find the right weight. When the last two or three are used up, you can use your own strength. When you put it back, you must control not to put it too fast, feel the tension of the muscles, and stop at the top of the action to contract the muscles.

3. High pull-down

Stabilize the weight, stop briefly to contract the muscles when pulling down to the chest position, and don't put it back too fast. Feel the stretching of latissimus dorsi and try to keep your body stable. Only by stabilizing can we better stimulate our target muscles.

4. Straight arm press down

Keep your arms straight, bend your elbows slightly, and start moving slightly above your shoulders. The angle of the elbow position always remains the same. There is no need to use heavy weight. You can choose your own strength. If you can't do it, you can lose weight by yourself until you feel you can finish it. Pull down to the bottom, stop for a while, feel and contract your muscles.

Fitness should not only work hard and persist, but also understand what you lack and what you should strengthen. Don't be blind, lest it backfire! Finally, I wish everyone a strong back as soon as possible and make your back as strong as armor!