How to exercise the back muscles

Many male friends pursue a muscular body, and many parts of the body can form muscles through exercise. In addition to the arm muscles, chest muscles and even abdominal muscles that we often see, the muscles of the back are also very common. However, when exercising the back muscles, you must master the correct method, and there are many skills that need to be mastered. So how to train the muscles of the back?

Exercise with fitness equipment. If possible, you can go to the gym for stretching exercises, which can strengthen your back muscles. When you first start practicing, you should do it step by step. Don't use too much force at the beginning, which may easily strain your muscles.

Push-up exercises. When doing push-ups, the back muscles will be exercised one by one. But it works according to the standards. The legs should be straight, the knees should not be bent, and the chest should be close to the ground (not lying on the ground), so that the back muscles can be fully exercised. It is appropriate to practice about 50 exercises every day.

Turn movement. Different from chest expansion exercises, turning exercises will strengthen the muscles of the left and right parts of the back respectively. When turning to the left, the muscles in the left half of the back are exercised, and conversely, the right half is exercised. When doing turning exercises, you can stand with your legs naturally separated and straight, and do not turn your legs when turning. Or sit on a mat, straighten one leg, then curl up the other leg, and perform twisting movements with only your upper body.

Use dumbbells to do bent over rows. Find a chair or bench, hold the chair with your left hand, kneel with your left leg on the chair, straighten your right leg, hold a dumbbell in your right hand and do a top-down rowing motion, do this for half an hour each time; then switch to your left hand and hold the dumbbell and repeat . It mainly exercises the latissimus dorsi muscles.

Horizontal bar or fitness equipment horoscope exercise. Horizontal bar exercises mainly exercise the latissimus dorsi muscles. Wide-grip horizontal bar exercises help widen the shoulders and develop back muscles. Narrow-grip horizontal bar exercises can lengthen the latissimus dorsi muscles. The specific method is: hold the horizontal bar or the cross frame on the fitness equipment with your hands as wide as possible wider than your shoulders, and relax your shoulders and droop naturally. Then bend your arms and pull up until your chest is flush with the surface of the bar, or at least the Adam's apple or the back of your neck is flush with the surface of the bar, then lower it back down and practice 5-10 times a day according to your personal physical condition.

The above article gives a clear introduction on how to train the muscles of the back, and everyone must be aware of it. When exercising muscles, we often encounter some problems. For example, we often give up halfway because we are too busy at work or too tired to exercise. Such problems still need to be solved as soon as possible. Only by persisting in correct exercise for a long time can you finally achieve success.