Back muscle training guide and instructions

If you only want to have a traditional "V" back, you don't have to practice your lower back too well. If you want to make your "general belly" small, you need to strengthen your lower back muscles and strengthen your abdominal muscle elasticity.

　　All guide to lower back muscle training?

　　Unless your lower back is injured, no one will notice that the lower back is a muscle group. In fact, the lower back plays a crucial role in the overall health of the human body and the development of overall body strength. If you want to develop the whole body muscles as fast as possible, you must pay enough attention to the lower back. Many postures require the lower back and abdominal muscles to maintain stability, and those who need a straight back as a support. This is especially true for supporting exercises.

　　In a training class, if you exercise your lower back too early, then you will be affected when you exercise other muscle groups. Generally speaking, the most reasonable exercise sequence is: first exercise your upper back, then exercise your lower back.

　　Main training movements: sitting rowing can exercise the entire back. When doing this movement, you can use the front and back movements of your upper body (do not arch your back) to exercise your lower back.

How to do it? Do this exercise on the sitting rowing machine. Step on your feet on the pedal, your knees bend slightly. The upper body bends forward, hold the handle with both hands, and keep the upper body straight In the posture, and tighten the muscles on the lower back. Pull the lever to the abdomen, straighten the chest, and tighten the upper back muscles back. Stop for a while, then bend your body forward and return to the starting position according to the original path.

　　A few points of explanation

　　Grip method: If your biceps easily reach fatigue faster than the back muscles, then when holding the handle, you can put your thumb on the same side of the other four fingers, which can prevent the biceps from participating in excessive force.

　　Use the back more force, and use the arms to concentrate on the contraction of the back muscles to pull the weight. The arms only act as a chain, which is the so-called "coordination". It is recommended to use a lighter weight, so that you can exercise alone better Lower back.

Adjust the height of the arm. If you do not pull the handle to the abdomen but raise the height of the arm and pull it to the middle of the chest, then the trapezoid, lats dorsi and rhombus will participate more in exerting force, so that you can use a greater pulling force to pull the weight.

　　Foot: The feet should always be placed flat on the pedal in front. If the pedal is not large enough to completely support the entire sole, then step on it with the heel. During the movement, any heel lifting action will affect the maintenance of body balance and increase the pressure on the knees.

　　Head: Always keep upright with the neck and back, lowering your head or raising your head will increase neck muscle fatigue.