How to exercise the back muscles

People are beginning to pay more and more attention to their figure and image. A good figure can not only make people full of confidence, but also improve their temperament. Many people want a perfect figure and thick back muscles, which requires a lot of exercise to achieve. Exercise can not only strengthen your muscles but also help improve your physical fitness. Here I will introduce to you the training methods for the back muscles.

1. The origin and insertion of the latissimus dorsi muscle:

Location: on the lower back and posterior and lateral sides of the chest.

Starting point: spinous processes of the 7th to 12th thoracic vertebrae and all lumbar vertebrae, median sacral crest, posterior part of iliac crest and outside of the 10th to 12th ribs.

Insertion: crest of lesser tuberosity of humerus.

2. Seated wide grip chest pull-down:

Target muscles: Latissimus dorsi, upper back muscles.

Synergistic muscles: pectoralis major, biceps brachii, anterior deltoid.

Starting position: Sit on the fixed seat of the back pull exercise machine, holding the handles at both ends of the upper horizontal bar with both hands. The grip is slightly wider than shoulder width and the thighs are secured with a pressure plate.

Action process: Inhale, pull the horizontal bar vertically down from above the head to the chest, to the "peak contraction" position, and pause for 2-3 seconds.

Then exhale and slowly return to the original position. Repeat.

3. Key points of the movement: Tighten your shoulder blades on both sides, straighten your chest, and don't arch your back. When pulling it to the chest, lean your upper body slightly back, but not too far.

Breathing method: Inhale during the pull-down process and exhale during the return process.

Protection and assistance: A partner stands behind the body and presses down the horizontal bar slightly with both hands.

4. Barbell Bent-Over Row

Target muscles: latissimus dorsi, upper back muscles.

Synergistic muscles: Biceps brachii, triceps brachii, posterior deltoid, trapezius, rhomboids, teres major, teres minor, infraspinatus, and sacrospinalis.

Starting position: Stand with your feet shoulder-width apart, bend your upper body forward and parallel to the ground, bend your knees slightly, and hold the barbell with your hands slightly wider than

Shoulders and back are straight, head slightly raised. Hold the bell with your arms straight down. Action process: take a deep breath, move both upper arms to the sides, lift the horizontal bar close to your body until it touches your upper abdomen, pause for a moment at the "peak contraction" position, exhale, control the barbell, and slowly lower it to the original position.

Breathing method: inhale to pull up, exhale to return to the original position.

Easy mistakes: 1. Round back 2. Moving the body up and down

Coach's Tip: It is very important to squeeze your hips and tighten your waist during the movement, otherwise your lower back may be easily injured due to shaking.

I believe that after reading the above content, all friends have a better understanding of how to exercise the neck and back muscles. I hope that everyone will do warm-up exercises before exercising the muscles. Pay attention to the strength during muscle exercise. You should also combine work and rest in your daily life. Eat more fresh fruits in your diet to replenish the water needed by the body.