Back exercise plan: 4 movement recommendations!

Back exercise plan: 4 movement recommendations!

　　Back muscles are one of the strongest muscle groups in our body! Strong back muscles bring you an enviable inverted triangle figure!

　　The back muscle group exercise mainly revolves around pulling! The movements in different directions of movement can be divided into horizontal pulling and vertical pulling!

　　The back exercise plan I will introduce to you today mainly has 4 movements! 2 each of horizontal pulling and vertical pulling!

　　The other two movements are unilateral training! This can help you correct the imbalance between left and right muscles. At the same time, it enhances your anti-rotation core exercise!

　　Motion introduction:

Horizontal pull: pull-up + single-arm rope pull-down!

Vertical pull: sitting row + single-arm rope pull-down!

　　Operation order: pull-up → sitting row → single-arm rope pull-down → single-arm rope pull-down

　　Tip: If you can't do pull-up, you can use high-position pull-down instead!

　　Operation 1: pull-up 4*10

　　Preparation posture: Use locks to hold the crossbar, use the external rotation of the shoulder joint to create torque to stabilize your shoulder scapula, and then clamp your hips to build a stable torso, press down the chest (do not overext the upper back), close your feet together, press the instep (toes pointed).

　　Keep your abdomen and buttocks tightly during the process of pulling up. Remember not to loosen your core and let the torso deviate from the track.

　　Pull up to your chin beyond the bar, keep your head in a neutral position. If you can't pull to the height of your chin, do not force yourself to lift the lower handle (head back) to complete the movement.

　　When descending, you should keep the same movement as when you are rising, the back is flat, the butt is clamped, the abdomen is pressed, the feet are together, and the instep is pressed.

　　When completing the movement, keeping the same posture as when you start the movement. The entire movement process keeps the shoulders, shoulders and torso stable.

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Related recommendations:

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　　How to practice lats dorsi at home? Introduction to the method of dumbbells to exercise latsipes dorsi!

　　The pull-ups don't feel? The latsipes dorsi won't exert force? What to do?

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