How to train back muscles?

Because everyone's physique and physical condition are different, the time and intensity they can endure during exercise are also different. Therefore, if you want to build muscles, you need to develop a plan that suits your own situation. If you lack endurance, it will easily affect your physical health, which will be counterproductive. So how do you train your back muscles? Let's take a look together.

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.

Exercises with fitness equipment. If conditions permit, you can go to the gym to do stretching exercises to exercise your back muscles. When you first start practicing, you should proceed step by step and don't use too much force at the beginning, as you may easily strain your muscles.

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.

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.

Through the above introduction, everyone knows how to train the back muscles. When building muscle, you must be patient and also improve your muscle endurance. It mainly includes two aspects: one is anti-fatigue endurance, the other is one's own cardiovascular endurance. Only when these two aspects of endurance are enhanced at the same time can the muscles be trained better.