How to exercise your back muscles, three moves

A man with a smooth back line can look more upright and manly, but in life many men have hunched backs and thick waists, which have no aesthetic appeal. You can easily exercise your back muscles by doing these three exercises more often.

(a) Pull-ups

Target exercise area: latissimus dorsi.

Action essentials:

Grab the horizontal bar with both hands, relax the area below the waist and back, fully stretch the latissimus dorsi muscles, and bend and lift both calves. Inhale, concentrate on the contraction of the latissimus dorsi, and pause for 2-3 seconds at the highest point of the pull-up. Then exhale, use the contraction strength of the latissimus dorsi to control the body and slowly lower it to the original position. Repeat the exercise.

Grip distance:

Wide-grip pull-ups target the upper and outer parts of the latissimus dorsi, effectively increasing the width of the latissimus dorsi; narrow-grip pull-ups target the lower part of the latissimus dorsi, which helps increase the thickness of the latissimus dorsi.

Grip:

Generally, a straight grip is used, but a reverse grip can also be used. Reverse grip pull-ups can significantly stimulate the biceps.

Note:

⑴ Each time you exercise, you should fully stretch and contract the latissimus dorsi, lower it to the lowest position, and pull it up to the chest, as high as possible. Only in this way can you maximize the development of the latissimus dorsi and sculpt out the muscle lines.

⑵

During the movement, do not swing your body back and forth to use inertia to provide assistance; when the whole body is hanging down, the shoulder blades should be relaxed to allow the latissimus dorsi to fully stretch; after each set of training, you should hang on the bar with both hands for a while to stretch and relax the latissimus dorsi. The importance of this exercise lies in that it can stretch the latissimus dorsi to a degree that cannot be achieved due to movement restrictions during training.

(ii) Swimming push-up

Target exercise area: erector spinae muscles.

Action essentials:

⑴ Lie prone, stretch your body, and stretch your legs and arms fully around you. Lengthen your spine and stretch your arms, shoulders, and legs slightly off the ground.

⑵

Tighten your abdomen and buttocks, keep your neck and spine in a straight line, slowly raise your left hand and right leg, return to the horizontal line, then switch to raising your right hand and left leg, always keeping your legs and hands off the ground to exercise your back muscles and buttocks.

Note:

⑴ This movement cannot be done with explosive force, but the abdominal muscles should be used slowly to drive the arms and legs up.

⑵ In addition, be careful not to tilt your head back too hard, but lift it up with your upper body.

(III) Prone two-end rise

Target exercise area: erector spinae muscles.

Prone two-end rise

Action essentials:

Lie on your stomach and relax completely. Stretch your arms above your head and your legs straight. When you inhale, lift your arms and legs off the ground at the same time. Control yourself slightly and then exhale slowly to relax.

Note:

⑴ This movement cannot be done with explosive force, but the abdominal muscles should be used slowly to drive the arms and legs up.

⑵ In addition, be careful not to tilt your head back too hard, but lift it up with your upper body.