How to train the back muscles with lines? Here are three recommended training moves. As long as you keep doing it every day, you will become what you want.

1, dumbbell rowing

It is suggested that one arm take turns to do this action, which can not only ensure that the whole action is in place, but also lift heavier dumbbells and stimulate back muscles more than when both hands are doing it at the same time.

Find something about the waist for support. Hold the dumbbell with one hand and the support on the same side with the other. Your feet can bend together slightly, or lunge forward slightly in tandem.

Keep your upper body straight, hold your head high, tighten the core, and slowly fold the whole upper body down to keep it close to the ground. The more parallel, the less pressure on your lower back.

Pull the dumbbell upward from the lowest point, press the big arm to one side of the body, and press the back muscles by bending and extending the elbow. Every time you pause at the top (the elbow must be above the plane of your back), feel the muscles being pressed together.

2. High level pull-down

This is an action that can stimulate your latissimus dorsi more comprehensively. First, you have to choose the right weight, and then you have to prepare yourself.

Remember, the starting position of the action is not at the highest point of the straight arm (at this time, your arm is overextended and your back has little effect), but at the position where your elbow is slightly flexed and your shoulder is completely sunk.

After sitting in the seat, make sure your feet stand firmly on the ground, your thighs are fixed with sponge, your upper body is straight, your body leans back slightly, and the angle is not too big.

Hold the grip with both hands, and the distance depends on the target muscle group you want to train. Generally speaking, a comprehensive and common grip distance is just to grasp the bends at both ends of the grip, which is suitable for both boys and girls.

Before each movement, pull down the grip of the whole upper body and extend the elbow to the back. Hold the racket and finally stay at the position of about 1 cm above the collarbone, then slowly grasp the racket upward, stop at the key position where the shoulder is about to be pulled up, and repeat the action.

3. Dolphins lift their legs

The name of this action is my own idea, because when you do it, you need to imagine yourself as a dolphin, you need to throw your fin up, and you need to throw your leg.

Get down on the bench press chair, and your hips just touch the end of the bench press chair. Grab the handrails on both sides of the bench press chair, and put your feet together hard and your legs together, so as to keep your whole body muscles tight (easy to exert strength).

Swing your legs up like dolphin fins, keep your lower abdomen completely away from bench press, feel the muscle compression of your upper buttocks and lower back, control your muscles, slowly lower your legs, and then repeat.

Many people think that in this movement, the feeling of the back is far less strong than that of the hips and abdomen. However, the lower back has low fat content (all accumulated in the waist and abdomen) and more spinal nerves, which is not suitable for intensive training.

Therefore, such multi-part training is generally arranged, and the lower back is practiced by the way to ensure the unity of the muscle lines of the whole back.

The above three back training movements are actually aimed at all the muscles in our back. If you have an urgent need to exercise your back, do five groups of movements every day, each group 10- 12, and with proper fat-reducing exercise, you will definitely be able to exercise your back muscle lines.