Beginners practice chest and experts practice back? The back is the most easily overlooked in fitness. This is especially true for women. Most women who are dissatisfied with their bodies define their bodies as not thin enough. Losing fat is a woman's favorite thing to do.

In fact, looks are given by parents, and temperament is cultivated by oneself. ? Tiger's back and bear's back? Or? Hunched over? It will lower your overall temperament by 10, so it's time for you to pay attention to shaping while losing fat.

Long-term low-headed people and sedentary people are prone to hunchback and round shoulders. Not only does it affect one's temperament, dressing badly, but it also affects one's health, such as premature lumbar disc herniation. Therefore, the maintenance and exercise of the back is extremely important.

The back belongs to the large muscle group of human body, and the muscles of the back can be divided into upper, middle and lower parts, such as trapezius, rhomboid, teres major, teres minor, latissimus dorsi in the middle and erector spinae in the lower part. If you want to have a straight back and outstanding temperament, you must strengthen the exercise of different muscle groups in your back.

The most common way of back training is upward pull, which can effectively exercise latissimus dorsi and make latissimus dorsi fully stretched. However, if the pull-up posture is improper, it will make the arm overexert, the arm head over-developed, and the back muscles under-stimulated.

In fact, there are many ways to practice your back. What classic back training can stretch the back well, make the back more upright and hunchback quickly dissipate?

1. Rope pull-down

Compared with some sitting rowing equipment, the rope pull-down is more flexible. At the beginning of training, first keep the correct standing posture, knees slightly bent, feet naturally separated, back straight, try to press down when the rope is pulled down, lean back and lock shoulders, which can better stimulate latissimus dorsi.

2. rowing with dumbbells in one arm

For some beginners who practice back, this action may be a little more difficult. During the practice, be sure to keep your back straight and tighten your core. When putting down the dumbbell, try to lower it as low as possible. When training, the arm holding the dumbbell should be close to your body to feel the strength of your back. There is a distance or a great distance between your arm and your body, but you can't find the power behind it.

Lock your right arm when rowing with a dumbbell in your left arm. When training, you can use the pad, one leg kneels on the pad, the other leg stands slightly bent, and the upper body is straight and parallel to the ground. Or stand with your legs open.

Lie prone at both ends.

This action is aimed at erector spinae's training method. Body prone on the mat, waist and abdomen close to the mat, arms straight forward, legs naturally separated, arms and legs lifted up at the same time. During training, the core is tightened and the body is balanced from left to right, and the phenomenon of one high and one low is not allowed.

Goat standing up is also a way to train erector spinae, and friends can choose it at the right time.

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Hard pulling is a good way to train the whole back, and it is also a difficult point in fitness training. Insufficient leg strength will lead to instability of the lower limbs during hard pulling, and the core will not tighten, which will lead to the collapse of the waist and cause damage to the waist.

Whether doing leg bending or straight leg stretching, we must first ensure that the waist and back are in a straight line and the core is tightened. Legs are shoulder-width apart, upper body leans forward, hips are backward first, and barbells are pressed against legs with both hands. When it falls back, the barbell still falls near the leg.

Small partners who can't find the back power point suggest starting with simple pull-ups, sitting and rowing. In fact, all back training belongs to expansive stretching training, and the back lines are not obvious or the back is not straight enough. As long as we insist on back development training, the back lines will gradually improve in practice.

For what? Tiger's back and bear's back? We girls should pay attention to doing more aerobic exercise while training back strength. Reducing fat is the first step to show the beauty of their back muscles.