How to train back muscles

During exercise and fitness, in addition to training the chest muscles, abdominal muscles and arm muscles, the back muscles are a link that is easily overlooked. But how can fitness friends who are always pursuing a perfect body let their back muscles slack off? What I want to introduce to you today is how to exercise your back muscles. Let’s take a look at the following content!

Push-up exercises. When doing push-ups, the back muscles will be exercised by contracting and relaxing. But it will only be effective if you do it in the correct way. Your legs should be straight, your knees should not be bent, and your chest should be close to the ground (you cannot lie prone on the ground), so that your back muscles can be fully exercised. It is advisable to practice about 50 times a day.

Chest expansion exercises. While expanding your chest, you will also exercise your back muscles. When doing this exercise, your elbows should be expanded as far back as possible, the greater the better.

Rotational movement. Unlike chest expansion exercises, rotation exercises strengthen the muscles on the left and right sides of the back separately. When you turn your body to the left, the muscles in the left half of your back are exercised, and vice versa, the muscles in the right half are exercised. When doing turning exercises, you can stand with your legs naturally apart and straight, and do not rotate your legs when turning. Or sit on a mat, straighten one leg, then curl up the other leg, and do the twisting exercise with only your upper body.

Do bent-over rows with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg, straighten your right leg, hold the dumbbell in your right hand and do top-down rowing movements, do it for half an hour each time; then change to your left hand and hold the dumbbell and repeat. It can mainly exercise the latissimus dorsi muscle.

The above content introduces in great detail several ways to effectively exercise your back muscles. I hope these contents can help more friends who love fitness. These sets of movements are relatively simple and can be performed at home. It is very helpful for friends who don’t have time to go to the gym!