What is the correct way to exercise your back muscles?

The training of back muscle groups requires mastering the starting and ending points and correct exercises to practice and change movements, so that the muscle groups of the back muscles can be trained well. Many people have no effect in their exercises, and most of them have not found the correct method to train the back.

Let the following to see how to exercise the back muscles, and what is the correct exercise method?

The lats and ending points of the latissimus dorsi and its starting and ending points:

Site: on the back and back and the posterior and lateral sides of the chest. Starting point: the 7th-twelfth thoracic vertebrae and all lumbar spinous processes, the central sacral crest, the posterior part of the iliac crest and the outside of the tenth-twelfth ribs. Delay point: the humeral tuberosity ridge.

1. Sitting with wide grip on the chest pull down:

Target muscles: latissimus dorsi and upper dorsi muscle groups.

Coordinated muscles: pectoralis major, biceps, and deltoid anterior bundle.

Initiation position: Sitting in a fixed seat of the back pulling exercise machine, holding the handles at both ends of the upper horizontal bar with both hands. The grip distance is slightly wider than the shoulder, and the thighs are fixed with a pressing plate.

Action process: Inhale, pull down the horizontal bar vertically from the upper position above the head to the chest, and stop for 2-3 seconds.

Then exhale and slowly restore along the original path. Repeat.

The key points of the action: Tighten the scapula on both sides, straighten the chest, do not arch the back. When pulling to the chest, the upper body leans back slightly, and do not be too large. 　　　Breathing method: Inhale during the pull-down process, and exhale during the reduction process.

Protection and help: The companion stands in the back of the body and presses down slightly with both hands. Bar.

Yi Fan’s mistake: Use your waist to lean back too much

Coach tips: Pay attention to balance the force of both arms when completing the movements to prevent sudden regression without control. Relax the shoulder joints, use the back muscles to force them, straighten the chest, and squeeze the two shoulder blades into the middle.

Change movements:

Sitting position, hold the neck wide and pull back to the back of the neck:

Inhale, use the lats dorsi and upper back muscles and contract and pull back to the back of the neck, then exhale, and control the pull rod to slowly return to the starting position. When the pull rod is pulled back to the back of the neck, lower the head slightly forward to avoid touching the head and movements in place.

2. Barbell stand up and rowing

Target muscles: lats dorsi and upper back muscles. Synergistic muscles: biceps, triceps, deltoid muscles, trapezoidal muscles, Rhombus muscles, teres major muscles, teres minor muscles, infraspinatus muscles, sacral spine muscles.

Initiation posture: Stand the legs wide as shoulders, bend the upper body forward parallel to the ground, bend the knees slightly, hold the barbell with both hands, the spacing is slightly wider than 　　Shoulder, back is straight, head is slightly raised. Both arms are drooping and stretching to hold the bell. Action process: Inhale deeply, move the upper arms to both sides, lift the horizontal bar close to the upper abdomen until the horizontal bar touches the upper abdomen, pause a little, exhale, control the barbell, and slowly put it down and restore.

The key points of action: Always focus on the back, and do "focus on the back, use elbows to carry the arm, stretch your shoulders and lift the elbows, and hold the chest and clamp your arms".

Breathing method: Inhale and pull up, exhale and restore the movement.

Yifan error: 1. Round back 2. Move up and down

Coach tip: It is crucial to tighten the hips and waist during the movement, otherwise it is easy to cause injury to the lower back due to shaking

Reverse grip barbell stand up rowing:

The palms of both hands are facing upward, hold the barbell against the back, lift the elbow joint upward, and tighten the back muscles.

3. Sitting position tensioner rowing:

Target muscles: lats dorsi and trapezoid. Coordinated muscles: biceps brachii, posterior deltoid bundle, rhombus, teres major, teres minor, pectoralis major.

Initiation position: Sitting on a mat, holding the handle of the tension machine with both hands, bend the upper body forward, and bend the knees at the same time, and place the face down between the arms. Action process: Inhale, pull the traction rope backward, and tilt the upper body backward at the same time. When the handle of the tension machine touches the chest and abdomen

, stop for 2-3 Seconds. Then exhale and restore slowly. Repeat exercises.

Event key points: To ensure that the latissimus dorsi achieve maximum contraction, when pulling back, you must stretch your shoulders back at the same time, close to your body, straighten your chest, and do not shake your waist too much.

Breathing method: Inhale and pull the handle to your chest, and breathe to restore the movement.

Yi Fan error: The body moves back and forth

Coach tips: Do the movements intact, muscle contractions should be sufficient to prevent tug or release the movements. Do this exercise Generally, narrow grip distance is used.

Changing movements:

Prone dumbbell rowing:

Lying on an upper stool about 40, drooping both arms, holding a dumbbell with both hands, pulling the elbow joint back with the contraction force of the lats dorsi muscles, lifting the dumbbell upward, the higher the better. At the highest point, the two shoulder blades are squeezed in the middle, and straighten the chest. In the "peak contraction" position, pause, exhale, control the dumbbell, and slowly put it down and restore.

4. Single-leg kneeling single-arm dumbbell rowing: Target muscles: lats dorsi muscles, upper dorsi muscles.

Coordinated muscles: biceps, triceps, posterior deltoid bundle, trapezoidal muscles, rhombus, teres major, teres minor, infraspinatus, sacral spine muscles.

4. Single-leg kneeling single-arm dumbbell rowing: Target muscles: lats dorsi muscles, upper dorsi muscles.

Coordinated muscles: biceps, tricepspinatus, posterior deltoid bundle, trapezoidal muscles, rhombus muscles, teres major, terespinatus minor, infraspinatus, sacral spine muscles. 　　Initiation posture: One leg and hand kneel on the bench, the other leg bends slightly on the ground, hold the dumbbell on the other hand, hold the dumbbell with the fist eyes forward, naturally drooping on the side of the body, bend the upper body forward nearly parallel to the ground, back straight, and head slightly lift. Look forward.

Action process: Take a deep breath, lift the dumbbell to both sides of the lower abdomen, and rotate the shoulders externally, and the elbows are higher than the horizontal level of the back, and reach the "peak closing

The position of "summit closing

The position of "summit closing

Stop, pause, exhale, control the dumbbell, and slowly put it down and restore.

Event key points: During the entire process of the movement, the elbow joints at the highest point of the movement must exceed the level of the torso, otherwise the lats dorsi cannot be fully contracted. The dumbbells are straight up and down and do not shake. Always look forward , fix the body.

Breathing method: inhaling and pulling up, exhaling and reducing the movements.

Yi Fan error: body moves up and down.

Back muscle training is a complicated process. If you want your back muscles to be trained better, you must master the correct exercise method. Otherwise, it may take a long time to exercise, and the back muscles will not grow well.

I recommend some classic training methods for meditation. I hope it can help everyone find the correct way to exercise as soon as possible and train the back muscles well.

Coach tips: The head and spine should be kept in the same line, and the shoulders and back are parallel to the ground. Concentrate the back contraction and use the latissimus dorsi to exert force. Dumbbells, not deltoids and biceps.

Changing movements: Rowing with one arm dumbbells with one arm, and rowing with one arm dumbbells with one arm:

5. Bent legs deadlift

Target muscles: latissimus dorsi, sacral spine muscles. Synergistic muscles: trapezius, gluteus maximus, quadricepsimus, hamstring muscles. Starting posture: Stand on both feet, shoulder-width, slightly abducted toes, hold the barbell one forward and one reverse, squat down, bend the knees and hips: Inhale deeply, pull the barbell up, straighten the spine, tighten the elbows. Exhale, control the barbell, slowly lower it down and restore.

Entertainment posture: Whether you are flexing the upper body forward or standing up, always keep your back straight, Close your hips and waist tightly, do not use force on your arms, and the center of gravity should fall on the heels. When the upper body is almost upright, start to stretch your shoulders back, clamp your arms to the body, and try to straighten your chest forward. When doing the movement, do not look downward, otherwise the center of gravity will move forward, affecting the exercise effect and being easily injured.

Breathing method: Inhale and pull up, exhale and restore the movement.

Yifan error: look downward.

Coach tip: It is best to wear a belt and a booster belt during practice. Use large weights blindly underneath, otherwise it will increase the possibility of injury.

6. Hold the chest pull-ups up: Target muscle: Latsimus dorsi. Coordinated muscle: Deltoid muscle, trapezius. 　　Initiation posture: Both arms are hanging on a single rod, with both hands wide grip, hold the crossbar tightly with forehand tightly to relax the lower part of the waist and back, the latissimus dorsi fully extend, and the two calfs bent and lifted.

Action process: Inhale, concentrate the contraction force of the latissimus dorsi, flex the pull-ups to the front clavicle of the neck, so that it approaches or touches the horizontal bar,

Stop for 2-3 seconds. Then exhale, control the contraction force of the latissimus dorsi, and slowly lower the body to restore. Repeat exercises.

Entertainment tips: During the movement, the body should not swing forward and backward to use inertia to provide assistance. The shoulders should be relaxed in the starting posture, and try to lengthen the back muscles. The force of the two arms should be balanced, and the back should be exerted, instead When the pull-ups reach the highest point, straighten your chest and shoulders, clamp your arms, do not hold your chest and tighten your abdomen or lower your head to stretch your neck.

Breathing method: inhale during pull-up, and exhale during reduction.

Yifan error: shake your body forward and backward

Coach tip: In order to maintain the stability and balance of the body, you can bend your legs to about 90? and overlap the ankles. Each group has 8-12 RM, and the best muscle development at medium speed is best. If you have difficulty completing, please ask your companions to provide assistance. If a group of more than 15 RM, you can use weight-bearing exercises.

Change movements:

Front grip pull-up:

Reverse grip pull-up: Focus on practicing biceps

Back muscle exercises are of great significance throughout fitness. When we train, we must master the key points of practice movements, so that the training plan will become more complete and more targeted for back training. We need to concentrate and find the corresponding force points in each training process. Fitness is not a quick success. Maintain good habits and the exercise effect will be better.

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