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

Does running build muscle?

Running is a very good aerobic exercise. During t...

How to train back muscles?

Because everyone's physique and physical cond...

What are the most effective ways to build arm strength?

In life, many friends want to exercise their arm ...

What is the best way to exercise your abdominal muscles?

In the summer, people wear less clothes, and peop...

What are the machines for abdominal muscle training?

Older people also like to do abdominal muscle exe...

What to eat for three meals a day

The vest line means that the abdominal muscles ar...

What is the principle of muscle training

Nowadays, many people pay more attention to their...

How to fight aging and maintain health

Aging is a law that people must go through in the...

What are some traditional ways to lose weight?

In this age when weight loss craze is rampant, al...

Why do sit-ups cause stomach pain?

In some primary and secondary schools, there are ...

How many sit-ups a day can help you lose belly fat?

Nowadays, people's awareness of strengthening...

How to do energetic weight loss exercises?

Nowadays, more and more aerobics have emerged and...

Man, you must hate the term "ribs"

There are many benefits of fitness for men. Many ...

Body stretching exercises

Body stretching exercises are generally used to r...