1, pull-ups

Pull-ups are a common exercise method. Yes, many people can't do many pull-ups and find it difficult to pull them up. In fact, this is a problem that many novices who have just started to do this action will have. You can practice pull-ups a few times less at first. Gradually adapt and then gradually increase the number of times.

Pull-ups can effectively widen the back and exercise more contoured latissimus dorsi. When practicing, hold the bar with your hands. When pulling up, try to use the strength of your hands instead of pushing up with your feet. After pulling your head over the bar, you should feel the contraction of your back and keep as nervous as possible for 2~ 2 seconds.

2. One-handed prone dumbbell rowing

The parts of this exercise are on both sides of the back. The characteristic of this exercise is that you can isolate your latissimus dorsi in each volume, which can make the outline of your latissimus dorsi exercise more obvious. This exercise is not very difficult. You can choose a heavier dumbbell to practice, which is more effective for stimulating latissimus dorsi.

Step 3 row on a stretcher

This action can be exercised to the lower part of the latissimus dorsi. When practicing, sit on the rowing boat, press your feet tightly on the bar in front, and bend your knees slightly. When pulling back, make sure that the weight plates will not touch each other when pulling back to the original position. Feel the muscles in your back contract when you practice. Keep your back steady and don't move when practicing.

Step 4 bend over and lift the barbell to row

The exercise effect of this action can make the muscles of the back thicker and the back more compact. When bending over, stand with your legs slightly bent, your back straight and your head looking forward. When practicing, feed and use the strength of your back. In practice, keep breathing rhythm and concentration. Pay attention to your back when you apply force, and you can feel the contraction of your back. Stay focused and don't let other parts of your body borrow it.

There are four groups in each of these four back exercises, each group15/15/12/12 times, and it is enough to exercise twice a week. Of course, the details can also be changed according to everyone's own physical condition. It's impossible for you to exercise 10 times every time as a fitness veteran. This amount of exercise can be determined according to everyone's physical condition, but at least the number of exercises should be more than 8 times at a time.