How to train back muscles at home_How to train back muscles at home

The back muscles are the second largest muscle group after the thighs, so many "old people" in the gym will choose to train their backs instead of their chests. Whether you want to shape your body or lose weight, training your back is the best choice, because training your back can improve your metabolism and make fat loss more efficient. However, training your back generally requires some equipment, and it is particularly difficult to train your back with bare hands.

How to train your back muscles at home

tool

A pair of dumbbells

method

1. 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.

2. 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.

3. Key to the action: Do not lift your upper body and avoid using leverage.

4. Bent-over one-arm rowing. This movement mainly trains the outer side of the back and the lower back. Hold a dumbbell in one hand with your palm facing inward, and use your other hand to support your body with something at the same position as your knee. (Keep your shoulders flat.) Fully contract your back muscles, raise the dumbbells to your waist, pause for a moment, then fully stretch your back muscles, and slowly return to the original position with control.

5. After finishing, switch to the other side. 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.

6. Straight-leg deadlift. This is an exercise to train the waist. This exercise mainly trains the lower back, gluteus maximus, and biceps femoris. Hold a dumbbell in each hand and hang it in front of you. Stand naturally with your feet shoulder-width apart, legs straight, back straight, and head raised until your upper body is approximately parallel to the ground.

7. Then contract the lower back muscles and use force to restore the upper body. It is recommended to do 4-5 sets each time, 8-12 times per 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 after the 12th repetition. Rest for about one minute between sets. 8. To maintain tension, the dumbbells should not touch the ground when the body leans forward, and the movement should not be too fast. The most vulnerable muscle of the back is the erector spinae, which is the longest and largest muscle of the back. It is located in the grooves on both sides of the spine. Do not injure the erector spinae during exercise. Precautions: Future muscular men, please persist for a long time and do not give up halfway. In addition, everyone needs to be reminded that the amount of exercise for all fitness exercises should be determined according to personal circumstances. Do not try to be stubborn. The amount of exercise should be appropriate to achieve the purpose of fitness.