How to train back muscles?

I often find that many of my friends have obvious fat on their backs after wearing slightly slim-fitting clothes. This not only affects people's body shape, but being too fat will greatly increase the risk of suffering from many diseases, such as high blood lipids, high blood pressure, diabetes, etc. For the back muscles, you can also exercise them at home through the following simple movements.

1. Sit in the front third of the swivel chair, place your feet naturally and flat on the ground, put your hands on your hips, arch your back slightly, tighten your abdomen, lower your head, and look at the position of your navel. Hold for 15 seconds and repeat 5 times. It can relieve the tense chest caused by maintaining a posture for a long time.

2. Sit upright on a chair with your hands on your chest, spread your feet slightly wider than your shoulders, bend your knees to 90 degrees, take slow, deep breaths, and when you exhale, lean your upper body forward but don't lower your head. Hold for 5 seconds and then slowly return to the original position. This is a good way for office workers to stretch their back muscles.

3. Hold a dumbbell in each hand, stand with your feet shoulder-width apart, bend your knees slightly, bend forward so that your torso is basically parallel to the ground, let your arms hang naturally with your palms facing each other, then bend your arms slightly and raise the dumbbells to the sides. Don't think that lateral raises are purely shoulder training. In fact, most of the muscles of the posterior deltoid are on the back. Strengthening the posterior deltoid muscles can completely get rid of the nightmare of narrow shoulders.

4. Prone breaststroke is a bodyweight exercise that can be done by lying on the bed, but it can fully exercise the entire back. Lie prone on the mat, lift your upper body slightly, bend your elbows and keep them in the air, keep your forearms parallel to your body, and your upper arms close to your body. When you exhale, stretch your arms forward and then return to their original position.

5. Grip your hands slightly wider than shoulder width and do pull-ups. This mainly exercises the muscles on both sides of the outer back. The muscles in this area are an important prop to show a man's tallness and sturdiness.

During muscle training, the body consumes a lot of energy. At this time, as energy is consumed, a lot of nutrients will be lost. Therefore, you should try to balance your nutrition in your daily diet, especially eating some meat with relatively low fat content, such as beef, fish, etc.