How to do muscle training exercises

Whether you are a man or a woman, if you have good muscle lines on your back when walking on the road, it will add points to your image whether you are wearing clothes or at the beach. So how should we exercise? We all know that if we want to have beautiful muscles, we need to do corresponding exercises to achieve it. So what specific elements do we need to have perfect muscles? Let’s take a closer look at it below.

The back muscles are one of the more prominent muscle groups in our upper body, so how can we have better back muscles? How should we exercise specifically? Let’s take a closer look at it below.

Lying Press

This movement will exercise the latissimus dorsi and abdominal muscles.

Lie faceup on a mat, holding a dumbbell in each hand in front of your chest.

Push the dumbbells up with both hands, raise your legs, and curl up at the same time, extending your limbs toward the ceiling.

Slowly lower your legs and place your arms behind your head until you are on all fours, returning to the starting position. Repeat 12 times

Double pull arm

Stand with your feet hip-width apart, holding a dumbbell in each hand.

Keep your knees bent, your back straight, and your arms at your sides.

Stand up, bend your arms slightly and then lift them up, then lower your hands back to the starting position. Do this 15 times.

Superman

This exercise will exercise the latissimus dorsi, erector spinae, and gluteal muscles

Lie face down with your legs extended, holding a dumbbell in each hand and your arms extended forward

Raise your legs as far off the ground as possible, with your arms 30 cm off the ground

Hold for 5 seconds, return to the starting position, and do 12 times

Bird Sports

This exercise will work your erector spinae, glutes, and hamstrings.

Put your left foot on the ground, stretch your right leg backward, keep your back parallel to the ground, hold a dumbbell in each hand, and keep your arms vertical to the ground.

Bend your elbows slightly, lift your arms up to the sides, then lower them back to the starting position, and repeat 15 times

The editor reminds you that it refers to the speed of movements. Fast speed is good for developing explosive power, mixed speed is good for increasing strength, while slow and medium speed are good for developing muscles. The load factors should be adjusted according to the purpose and tasks of the exercise. To develop explosive power, increase muscle volume, or increase muscle endurance and reduce fat, the factors in the exercise are also different.