Back muscle strength training exercises, quickly develop strong back muscles

The back is behind us, so many people are not very concerned about the back. But in fact, the back requires strength. The reason why many of our movements are not done properly is that the back is not exerting enough strength. If you want to enhance the accuracy of the movements, you need to carry out back muscle training. So what do you think are the back muscle strength training movements? These movements can help us develop strong back muscles. Let’s take a look together!

　　Instrument sitting posture rowing

　　This movement can not only train your dorsal and trapezoidal muscles, but also make many people weak The posterior deltoid muscle bundle and the teresis. In this action, the posterior deltoid muscle bundle, the subspinal muscle and the teresis will work together to pull your arms backwards. Then, at the end of the action, the middle trapezoid and lats dorsi participate in, so that your shoulder blades can be tighter. The handle of this instrument is generally movable. When the elbows are close to the trunk, you can practice more lates dorsi and teres major. If you let the shoulders abduct horizontally when sitting, you will participate more, and the effect of the lates dorsi will be greatly reduced.

High-level pull-down 　　This movement can develop the latissimus dorsi and the lower back part well. How can you lose this movement when practicing back strength? When doing it, sit down and clamp the lower body, choose the distance between your hands by yourself, then straight down to straighten your chest, and when restoring your hands, you'd better be slower. For example, many people like to pull down very quickly when doing it, and there will be a large body leaning back. These will affect the effect of the movement. The end point of the pull-down is enough to reach the chin. When you pause at the bottom, you will close it well. Tighten back muscles.

　　　Luck-up

　　This is definitely one of the good movements used to practice back, and it has a good effect on the development of your latissimus dorsi. Try to avoid shaking your body when hanging, and the body needs to be kept in a neutral position, and the lumbar spine should not move forward. When we perform pull-ups, our latissimus muscle fibers tend to contract upward and downward structures, which can well exercise the lower part of our latissimus dorsi and make our latissimus dorsi more complete.

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