What are the back muscle exercises?

What are the back muscle exercises?

I believe that many of my friends like to do fitness in their daily lives, because fitness is very beneficial to physical health. Many friends also pay more attention to the training of back muscles. The training of every part of our body needs to be carried out from different angles to achieve good results. Therefore, we must choose the correct method. So what are the methods of back muscle exercises?

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.

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.

The above is some introduction about the back muscle exercise methods. If you want to do back muscle exercises in your daily life, you can follow the methods introduced above. I believe that as long as you can persist and use the correct method, it will be very beneficial to our body. Therefore, some friends who don’t like fitness can also give it a try.

<<:  What should you pay attention to when sweating while running in winter

>>:  What are some ways to improve running performance in a short period of time?

Recommend

What to do if your calves ache after exercise?

The comfortable life nowadays has caused more and...

Which is better for losing weight: race walking or running?

In the eyes of most people, exercises for weight ...

What should I eat to increase muscle mass when exercising?

When exercising, what you most want to see is the...

How long after a normal birth can I practice yoga?

Women all like yoga. No matter they practice at h...

How many sit-ups should you do to be effective?

Sit-ups are a very popular form of exercise in mo...

Can a hunchback practice yoga?

Some people usually have incorrect writing or wor...

7-Day Yoga Steps for Weight Loss

Nowadays, many people are thinking about how to l...

Girls running fitness weight loss exercises

If you don't like "rough" sports an...

What is the effect of squatting?

We all know that people who practice martial arts...

Which type of weight loss exercise is most effective?

Losing weight is a topic that many female friends...

Can I practice yoga if I have chronic nephritis?

If we suffer from chronic nephritis, many people ...

Is it OK to do sit-ups after a cesarean section?

Some expectant mothers' figures are almost co...

When is the best time to exercise?

Some fitness in daily life can help us prevent so...

Practicing yoga during pregnancy actually makes the fluid flow faster and faster

Did you know? Health is the basic factor for wome...

How to arrange the initial fitness plan?

When first starting to learn fitness, many people...