Exercise system muscles back muscles training method

A tall, strong and muscular man will be very popular with girls. Such a man will give girls a lot of sense of security, especially his strong muscles give people a feeling of strength and power. However, to develop strong and powerful muscles, the chest and back muscles are absolutely indispensable. To achieve a perfect inverted triangle body, the back muscle training in the sports system is indispensable:

If you want to develop a tiger back, it is very necessary to first have a systematic understanding of the muscle composition of the lower back.

This article will systematically introduce the components of the back muscles, 1-2 exercises corresponding to each part of the muscle, and matters that should be paid attention to during exercise. You can make adjustments based on your actual situation, or focus on strengthening weak parts, or pay attention to the width of the back, or pay attention to the thickness of the back muscles, and develop a back muscle training plan that suits you.

Back muscle training method

For easy memorization, we divide the back muscles into four parts: 1. upper and outer sides (latissimus dorsi), 2. lower sides (latissimus dorsi), 3. middle back muscles, 4. lower back muscles. Each part has targeted training movements, and it is specified whether to exercise the muscle width or thickness as needed.

Basic principles of back muscle width and thickness training:

1. Movements that are perpendicular to the back generally increase the thickness of the back muscles, such as rowing.

2. Movements that are parallel to the back generally increase the width of the back muscles, such as pull-ups.

Back muscle training method

According to the different basic principles of grip distance:

1. A wide grip generally focuses on the upper and outer parts of the back muscles, so wide-grip pull-ups have a significant effect on increasing the width of the back.

2. The narrow grip mainly targets the lower and inner back muscles, so the narrow grip pull-up mainly targets the lower back muscles.

Specific actions:

Back muscle training method - bent-over barbell rowing

1. Upper and lateral (latissimus dorsi)

Training the upper and outer back muscles is effective in increasing the width of the back, so it is advisable to use wide-grip exercises, such as wide-grip pull-ups and bent-over barbell rows (wide grip).

2. Lower side (referring to the lower side of the latissimus dorsi)

Straight arm pulldown

Close-grip pull-ups work more on the posterior (lats), or straight-arm pull-downs.

3. Middle back muscles

The middle back muscles can also be called the inner back muscles. They require a narrow or medium grip for rowing movements, mainly to increase the thickness of the back muscles.

4. Lower back muscles (referring to the lower side of the back muscles)

Dorsiflexion and extension

Back muscle training method - back flexion and extension

Straight-leg deadlift

Straight-leg deadlift

The main exercises for training the lower back muscles include narrow-grip pull-ups, dorsiflexion and extension, and straight-leg deadlifts. Now that we understand the components of the back muscles and the corresponding training movements, how do we develop a back muscle training plan? Generally speaking, only one large muscle group is trained in one training session to achieve effective stimulation. Generally, choose one movement for each part, choose 4-5 movements, do 3 sets of each movement, and do 8-12 times to exhaustion in each set. Of course, you can also make targeted adjustments, such as strengthening weak areas or focusing on the thickness of your back muscles.

Four points to note:

1. In the initial stage of training, try to reduce the load as much as possible to find the feeling of the force and power of the back muscles. This will effectively stimulate the muscles being trained. Only when the muscles are trained correctly can there be results.

2. The back muscles are a large muscle group and require stimulation by heavy loads. After completing the first step and finding the feeling, you need to continuously increase the load to effectively stimulate the muscles.

3. For the training of back muscles, you should arrange a special training session, concentrate your attention and energy on the training, and it is not advisable to train other muscles together, as this will affect the training effect of the back muscles.

4. Use free weights or free equipment for training, such as dumbbells, barbells, etc. Pull-ups and dumbbell and barbell rowing are still the best exercises for training back muscles.

The above is the training method for the back muscles of the musculoskeletal system. Muscle training is a process that requires time and patience. During exercise, pay attention to using appropriate exercise methods, avoid over-exercise and cause muscle strain. After exercise, pay attention to protein supplementation in your diet to consolidate the muscles that have been trained.