What are the methods to train back muscles?

Fitness exercise is the most important way to enhance physical fitness and maintain a perfect figure in life. It is also an anaerobic exercise. Through long-term persistence, our muscles can look stronger. For women, fitness is also the most important way to maintain a perfect figure, especially for muscles throughout the body. Each group of muscles has its own training method. What are the methods for training back muscles? Let’s take a look.

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.

Exercises on the horizontal bar or fitness machine. Horizontal bar exercises mainly train the latissimus dorsi muscles. Wide-grip horizontal bar exercises help widen the shoulders and develop the back muscles, while narrow-grip horizontal bar exercises can lengthen the latissimus dorsi muscles. The specific method is: hold the horizontal bar or the crossbar on the fitness equipment with your hands as wide as possible from the shoulders, and relax your shoulders and let them hang naturally. Then bend your arms and pull yourself up until your chest is level with the bar, or at least your Adam's apple or the back of your neck is level with the bar, then lower yourself to the original position. Practice this 5-10 times a day depending on your physical condition.

Through the above introduction, we know what are the methods of training back muscles. What we need to do before muscle training is to do warm-up exercises. This can not only effectively exercise the muscles, but also effectively prevent muscle strain during exercise. We should also pay attention to long-term persistence in normal times.