How to train back muscles?

The back muscles are a relatively difficult part to train. Men with well-developed back muscles will appear stronger and sexier. However, back muscles are difficult to train, so many men cannot find a suitable method to train their back muscles. Even after working out for a long time, they cannot achieve the desired results. So how can we train the muscles of the back? Next, we will introduce some methods for training back muscles.

Step one: Collaborative extension. The two people sit down facing each other, with their legs spread as far as possible and their feet facing each other. Hold hands and keep your upper body upright. One person leaned back, pulling the other person forward significantly. Hold the position for a few seconds and let the other person lean back. Repeat this action 10 times.

Step 2: Reverse curl. One person stands with feet shoulder-width apart. The other person lies on his back, bends his knees and places his feet on the ground, raises his hands behind his back to grab his lover's ankles; then, slowly lifts his hips off the ground. Hold this position and count to 10 silently.

Step 3: Push-ups and vertical jumps. When doing push-ups, hold the position for 30 seconds while contracting your abdominal muscles as much as possible. When jumping upward, be sure to keep your body upright. Try to repeat each movement at least 10 times.

Step 4: Perform squeeze exercises with the help of a fitness ball. The goal is to strengthen the back, buttocks and inner thigh muscles and increase endurance.

Lie flat on the ground with your knees bent and your feet flat on the ground, close to your hips, and place the fitness ball between your legs. Keeping your heels on the ground, lift your hips as high as possible until you feel your shoulder blades become the support point for your body. Squeezing the fitness ball with your inner thighs has the same effect as doing dedicated pelvic exercises. Hold for 3 seconds, return to the initial position, and repeat the whole set of movements 8 times.

Step 5: Kneel on the ground and support yourself with your hands, shoulder-width apart. Raise your right hand, with your arm straight and level with your shoulder. At the same time, lift your left leg, also level with your body.

In the article, we introduced some methods of training back muscles. In addition to these methods, we can also use fitness equipment for training. There are many fitness equipment in the gym that are aimed at the back muscle groups, so it is also very important to choose appropriate equipment according to the part you want to train. When exercising, you should first move well and avoid straining your body.