What exercises can help strengthen your back muscles?

Most people pay more attention to their chest muscles and abdominal muscles in their daily exercises, or they pay more attention to the effect of weight loss. Many people ignore the training of their back muscles, but in fact, the back is more important for people. If your back is not good, it is very likely that your overall strength will decrease. Therefore, you should not ignore the issue of training your back muscles. The following editor will teach you some methods to train your back muscles.

1. Sit in the front third of the swivel chair, place your feet naturally and flat on the ground, put your hands on your hips, arch your back slightly, tighten your abdomen, lower your head, and look at the position of your navel. Hold for 15 seconds and repeat 5 times. It can relieve the tense chest caused by maintaining a posture for a long time.

2. Sit upright on a chair with your hands on your chest, spread your feet slightly wider than your shoulders, bend your knees to 90 degrees, take slow, deep breaths, and when you exhale, lean your upper body forward but don't lower your head. Hold for 5 seconds and then slowly return to the original position. This is a good way for office workers to stretch their back muscles.

3. Hold a dumbbell in each hand, stand with your feet shoulder-width apart, bend your knees slightly, bend forward so that your torso is basically parallel to the ground, let your arms hang naturally with your palms facing each other, then bend your arms slightly and raise the dumbbells to the sides.

Don't think that lateral raises are purely shoulder training. In fact, most of the muscles of the posterior deltoid are on the back. Strengthening the posterior deltoid muscles can completely get rid of the nightmare of narrow shoulders.

4. Prone breaststroke is a bodyweight exercise that can be done by lying on the bed, but it can fully exercise the entire back. Lie prone on the mat, lift your upper body slightly, bend your elbows and keep them in the air, keep your forearms parallel to your body, and your upper arms close to your body. When you exhale, stretch your arms forward and then return to their original position.

5. Grip your hands slightly wider than shoulder width and do pull-ups. This mainly exercises the muscles on both sides of the outer back. The muscles in this area are an important prop to show a man's tallness and sturdiness.

If you follow these methods of the editor, you will soon see the results. Moreover, it is healthier for you to exercise your back muscles. You will definitely not be easily injured. However, you must pay attention to warm-up exercises before exercising, otherwise it is very likely to cause back muscle strain, which will be more troublesome to adjust.