The back muscle group is a large muscle group of the body, so don't train too often. You must rest for 3 hours after each training before you can start the next round of training. Warm up in many ways before practicing back, stimulate back muscles reasonably, and then open the training announcement, which can improve the feeling of practicing back. The key to back training depends on "pulling". Common back training postures include rowing, pulling and pull-ups. We need to exercise our back muscles in many directions in order to practice our back more effectively. Back training belongs to large muscle groups, and large muscle groups do not need to exercise every day. It is necessary to ensure a reasonable arrangement of time. After each training, you need to rest for 3 days to give muscle tissue enough time to repair before entering the next round of training.

We need to know what posture is irritating and what the actual position is, and then practice it step by step. In back training, almost everyone puts the total width of back muscles in the first place, because everyone wants to make the back wider, so that they can see the prominent inverted triangle, and the practice marks are highlighted by it. The actual effect of fixed equipment on the overall target position is very good, but the trajectory of fixed equipment also limits your strength to a great extent. Therefore, I suggest that you don't need to choose too many fixed equipment to practice your back, and so do other muscle groups. You should take at least 2~3 free movements to enhance the stimulation of muscle tissue. For example, I often do one-arm dumbbell rowing, barbell rowing, pull-ups and other postures, which are almost one of the essential postures for back training.

The total width of back muscles can be selected from pull-ups and high-level pull-downs, which can significantly increase the total width of back muscles. In addition to scientific and reasonable back training, we need to increase the training of other muscle groups, such as: bird, chest press training; Front horizontal lift, recommended shoulder training; It is necessary to effectively distribute the training programs of arm flexion and extension, dumbbell bending and arm training, and create a beautiful upper arm wireframe. Pull-ups and back exercises are effective, but many beginners can't do these positions. Because pull-ups are the training of triceps and back muscles, and at the same time, the net weight of the body must be pulled up, which is difficult for very heavy people.

Suitable for beginners to practice back posture, help you build a strong back and improve your style. For those who can't do a few pull-ups, you can do pull-ups at the bottom, or with the help of external forces, do pull-ups and lose weight for training. One time 10 pull-ups, 3-4 groups, rest between groups 1min.