Do you know which back training moves are effective? In life, many men choose back training in order to make themselves feel more secure and have wider shoulders. Pay attention to methods and skills in back training, otherwise there may be no training effect. Below I will share with you which back training exercises are effective, and interested friends will find out.

What back training moves are effective? 1 which back training actions are effective?

1, barbell rowing

When you start exercising, you must choose a small load, which will help the movements to be more standardized. The upper body leans forward slightly at a 45-degree angle, and the back is straight. The legs are naturally separated and slightly curved, the toes can be slightly splayed, and the knees are never locked.

Hold the barbell with both hands at a distance, hold the barbell close to the leg and lift it from the knee to the navel. The chest leans forward slightly, the shoulder blades tighten, and I feel the stress on my back.

Step 2 row on a stretcher

Simple latissimus dorsi exercise is mainly to isolate the lower limbs and rely on the arm to drive the back muscles to exert strength. This action requires arms close to the body, relying on forearms and elbows to drive latissimus dorsi to exert force and feel the muscle clamping of the back.

Try to keep your legs steady and don't borrow them. Straighten your wrist to avoid injury.

3, straight arm down

Stand back muscle training action, when standing, keep consistent with barbell rowing posture. Hold the straight bar with both hands and pull it from top to bottom to the root of the thigh. During the movement, pay attention to the slight bending of the arm, keep it tight all the time, and press it down to the hips. The chest is slightly straight, which can fully exercise the back muscles.

4. Dumbbell rowing

This action is more difficult, and the master will choose the way of alternating one arm when practicing. The average novice suggests rowing with dumbbells in both hands. Or with the help of a flat plate or steps, the legs are arched and opened, the right arm supports the flat plate, and the left hand holds the dumbbell to row.

The above back muscle training movements are commonly used in the back. Many people like to use pull-ups in back muscle training. In the early stage of fitness, people with weak arms generally can't hold up. If your overall training mode has gradually improved and your physical fitness has improved, you can choose pull-ups to practice your back muscles.

What back training moves are effective? Effective back shaping and muscle exercise.

Action 1: Do pull-ups with the weight of barbell (the hand-held method is palm-to-palm wide grip distance), and the weight used is unchanged. Select barbell weights with appropriate weights to complete the movements, and each group will do12–10 times. When the weight of barbell is selected, try to keep the movement completely displaced, and then pull it down to a certain extent.

Action two, this action is only done in one group, and the pull-ups are also done by using the body's own weight (the hand grip method is the palm-to-palm wide grip distance). Finish the last set of movements1-After a short rest, finish this movement directly with your own weight, so as to ensure that you can slowly and controllably pull up at a constant speed every time you descend, and you can be exhausted at most.

Action 3, paddle from one side to the other with dumbbells and hold the fitness chair with one hand. The body is fixed at a certain angle and the weight used in the whole movement is under control. The weight used is gradually increased, and each group (each side) does12–8 times. Unilateral rowing is a perfect latissimus dorsi training action, which is also helpful for your friend's left and right back muscles. Some exercisers, due to the strength of their left and right muscles,

Action 4: Pull down with rope+triangular handle in sitting position to keep the whole action. Pull it down to a certain extent and then return, as slowly as possible and control it. The weight used will gradually increase, and each group will do12–8 times. When training, you should tighten your arms behind your back and squeeze your back hard.

Action 5: Paddle with rope and straight pole while sitting, and then return to a certain degree. The process of regression should be as slow and controlled as possible. The weight used is gradually increased, and each group does12–8 times. Various rowing movements are the main movements in back training. If you want to practice your back well, you must master all rowing movements.

Action 6: Stand with rope +V rope for straight arm pull-down, tilt at a certain angle, keep still, pull down to a certain extent, then return, keep control, and gradually increase the weight used. Each group will do12–10 times.