What are the methods to exercise back muscles

Every inch of your body needs exercise and will sag over time. Therefore, if you want to exercise your muscles, you can use multiple movements instead of just locking in one position. This process requires time to slowly witness the results. Perhaps without patience in exercising, you will never see the day of harvest. Back muscle stretching exercises are very important. Nowadays, if people who sit in front of the computer for a long time do more back exercises, they can greatly reduce cervical strain.

1. Push-up exercises can exercise the back muscles very well. Because when doing push-ups, the back muscles will be exercised by contracting and relaxing. However, you have to do it in the correct way. Your legs should be straight, your knees should not bend, and your chest should be close to the ground but you should not lie prone on the ground. It is best to practice fifty every day.

2. Bent-over double-arm rowing. This movement mainly trains the latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or facing upwards). Hang them in front of the lower body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of the elbows and shoulders or slightly above the shoulders. (Keep your chest up and shoulders stretched back). Pause for a moment, then use the tension of the latissimus dorsi to control the dumbbells to slowly return to the original position.

3. The key points of the movement are: the back must be straight, the body should be leaned forward as far as possible and parallel to the ground, and the dumbbells should be lifted with the strength of the latissimus dorsi. When you reach the top, straighten your chest and retract your shoulders. It is recommended to do 4-5 sets each time, with 8-12 reps in each set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion around the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

As mentioned above, I hope to give you a reference. If you want to have muscles, you must find the right basis for exercise and not be too hasty. As the saying goes, more haste makes waste. In this process, you must give your muscles enough rest time. Excessive exercise is not good for muscle growth. On the contrary, it will cause muscle damage. Many people have no experience in this regard and have been injured. You also need to make more adjustments to your diet!