Exercise the back from different angles from top to bottom with different equipment, so as to be wide and thick, and fully show the tall and straight posture of men. Back muscles are not the only largest and strongest part of the body. It consists of a series of complex and interrelated muscle groups.

The dorsal muscles are divided into superficial dorsal muscles, deep dorsal muscles and dorsal fascia. The superficial dorsal muscle is divided into two layers, both of which originate from different parts of the spine and end in the upper limb with bone or free upper limb bone. The deep dorsal muscles are arranged on both sides of the spine and divided into long muscles and short muscles.

From the point of view of exercise, it is mainly:

(1) latissimus dorsi and teres major.

(2) trapezius muscle

(3) Lower back: erector spinae.

Each area needs to be stimulated with special movements and bombardment angles.

Many friends bow their heads, hold out their chests and lean forward because they have been working at their desks for many years, which is the hunchback phenomenon. This posture is not only unsightly, but also causes back pain. This is because the back muscles lack exercise, which makes the back muscles atrophy and unable to fully support the spine. In fact, friends should pay attention to and strengthen back exercise, which can not only eliminate pain, but also reduce excess fat on the back and make the back plump and fit.

First, dumbbells exercise back muscles.

It is more flexible to exercise back muscles with dumbbells, and targeted training can be carried out by strengthening back width and thickness respectively. The actions to strengthen the back muscle thickness include standing dumbbell (or barbell) rowing and one-arm dumbbell leaning over rowing; Actions to strengthen the width of back muscles include bending over dumbbell birds. Dumbbell hard pulling is a classic compound training action to exercise back muscles, and it is an indispensable action to exercise back muscles.

Exercise your back muscles once a week. Concentration is very important, especially for back muscle exercise. An important principle of back exercise is to hold your chest, stand your waist and stand your hips! This is a safe posture that can strengthen your core and spine. Safe!

Second, pull-ups

The two groups were 10- 12 times of exhaustion (if one group exceeded 15 times, you can exercise with weight. )

Group 3 (3-5 concession exercises)

Group intermittent or stretching for 30 seconds.

Long-distance positive grip pull-ups is my favorite back training action, and it turns out to be the most effective, so I put it in the first action of the formal group and do it when my body is full of energy.

The practice in the era of concession means that you should pull or jump to the top of the action, and then slowly put it down, one action at a time. This is the best way to exercise your strength. Finally, you can definitely do a perfect pull-up!

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