In back training movements, the training effect of each training movement is different. For example, some movements have good effects and some have average effects. However, some people don’t know what back training movements are. I believe some people still know what the back training is. So, what are the 18 back training movements? Let’s find out together below.
1. Lying on your back
When we lie on our back, our elbows first touch the ground, then our elbows press hard against the floor, and then our feet step on the ground smoothly to maintain body balance. When the torso is raised, the upper back will still leave the ground, but the lower half of the back must still be close to the ground. Use the strength of your upper back to promote the entire movement. This can utilize the rhomboids and trapezius muscles, these two muscles. , which allows everyone to train their back.
2. Pull-ups with wide shoulder distance
Wide shoulder distance pull-ups are an effective way to shape your back. It is also a body-weight training that is different from other equipment training items. It can effectively train the teres major and latissimus dorsi, and has a profound impact on improving muscle strength. , can also develop muscle endurance and durability. Pull-ups are a great test for back muscle training. Therefore, during the training process, try your best to perform them as much as possible. Each group must be able to reach the limit, so every training should increase the number of times as much as possible on the original basis. Improve in training.
3. Bent-over dumbbell rowing
The main exercise part of the bent-over dumbbell rowing exercise is the latissimus dorsi. When doing this exercise, you need to use one arm to hold the body up first, and then the other arm is to hold the dumbbell on the knee. Bend, and then wait until your upper body is tilted forward, but your hips should still be pointed back. During the bending process, the back still cannot be bent. During the twisting process of the waist and hips, part of the upper body is still exposed, and other parts cannot move. In addition, it is best to keep other parts parallel to the ground, and after the scapula retracts, gradually get closer to the body, and thenFinally, lift the dumbbells to both sides of the body.
4. Bent-over barbell row
Bent-over barbell rowing is a high-strength training program. It is one of the programs that many fitness enthusiasts must perform to train their back muscles. This training action is high-intensity and heavy-weight, which will stimulate the back muscles a lot, but during the training process During this process, you should pay attention to bending over and contracting your back, keeping your back straight to prevent spinal injuries. Bent-over barbell rowing can be used as a key exercise for training back muscles. You can consider increasing the training intensity in terms of the number of sets and the number of sets. It is recommended to train 6 sets of 12 per set. When training this movement, the displacement of the rowing movement should be sufficient so that the development of the entire back muscles can be fully stimulated.
5. Straight arm pulldown
The main part of the straight arm pull-down is the latissimus dorsi. At the beginning of the movement, you must first open your feet and keep them shoulder-width apart, then face the equipment to be trained with your front face. Next, hold the sports equipment with your hands, and Use an overhand grip. The distance between the hands is still shoulder width. After slowly straightening the arms, the back should still be straight and cannot be moved casually. After the upper body is tilted forward, the abdomen should be tightened. The next step is to hold the rod with both hands. Use the strength of your elbows to pull the bar down. During this process, try to reduce the amplitude as much as possible until it reaches the front of your thigh. Then slowly control the force to return the bar to its original position. .
6. Wide push-ups
When we do push-ups every day, the distance between our arms is generally the same as shoulder width. But if we want to perform wide-gauge push-ups, the distance between our two hands needs to be at least half a palm's distance wider than the shoulders. In this way, we are making the body While going down, our back can be better stretched to the sides. When doing wide-stand push-ups, the action is the same as standard push-ups, but because our arms are wide-stand, we need more strength to support us to complete the action. This action also has the effect of training the chest muscles.
7. Seated high pull-down movement
This action needs to be completed with the help of equipment. At the beginning, we sat on the stool of the equipment. At this time, we held the handle of the equipment with both hands. After adjusting our breathing, we used our arms to pull the weight down to the back of our body, so that our back could be moved backwards. Clamp, so as to exercise the effect of the back. However, it should be noted that this movement must be standardized, and the posture must be adjusted well and the body must not be tilted. Complete three sets of one movement, and perform 30 movements in each set.
8. Back support movement
At first, we lie flat on the yoga mat and let our body relax. At this time, our elbows are supported on both sides of our body and clamped with our body, and our toes are on the ground. At this time, the body exerts force, allowing our body to get up off the ground and form an arc. At this time, our back and head are close to the ground. We must insist on this movement for at least 30 seconds in one group. Three groups of movements need to be completed at one time.
9. Seated Rowing
Hold the handle with both hands, palms facing each other, and pull in the direction of your abdominal muscles at the beginning of the movement. The body can slightly lean backward according to the rhythm, but our upper arms cannot have a tendency to rise during the movement, otherwise it will be regarded as a compensatory movement. , which is an inefficient training.
10. Rope Straight Arm Pressdown
This action can be used as a warm-up action to activate the back muscles or can be placed at the end of training. The specific operation method is to adjust the pulley to a relatively high position, use your own hands to grasp the crossbar, and bend your elbows slightly and show a fixed state , the upper body is slightly bent forward, the abdomen is tightened and the back is straight; then you need to do a shoulder stretch. When doing this action, you must use the contraction of your latissimus dorsi to complete it, and wait until the wrist reaches your waist. Just tighten your back muscles when doing the exercise, and finally use the strength of your back muscles to return to the starting position.
11. Stand with your chest high
This action is very simple. In layman's terms, it means that we are usually required to stand with our head up and chest up. Stand with your heels raised, cross your hands behind your body, palms facing downwards, pull back with force, and then keep still for about 5-10 seconds. At the same time, push your chest forward to draw in the shoulder swelling. This series of movements can exercise multiple parts, including the large and small rhomboids, large and small teres muscles, and the middle and lower parts of the trapezius muscles.
12. Lie prone and stand up
Finally, the name of method seven is prone and push-up. First, straighten your arms, then lie down in a prone position, make fists with both hands and bend your arms, stand up from both ends at the same time, repeat this exercise 10-15 times, it is a relatively simple action, which is beneficial to reducing excess fat on the back, and also has the effect of eliminating Efficacy of illness. Great for exercises that target your glutes and hamstrings.
13. Single-arm rope pull-down
Lean your body forward, keep your back flat, stand with your feet in front and back, one hand can be supported on the pulley to maintain stability, and the other hand holds the handle with the palm of your hand facing down, and your elbows are slightly bent. Start to slowly pull down the rope until your upper arms exceed your torso, palms facing inward, and keep your back muscles tight. After resting for 1 second, straighten your arms and slowly restore the rope.
14. Seated Rope Row
The seated cable row is the same as the bent-over dumbbell row. For latissimus dorsi training, this action requires you to step on the pedals with your feet first, wait until your knees are bent, and hold your hands.Triangular handle, when the hand is forward, the abdomen and waist still cannot move. In addition, after raising the chest and raising the head, use the strength of the latissimus dorsi muscle to slowly push the handle in the hand to the position of the abdomen. Next, the hand Your elbows and shoulders can use traction to bring the handle into contact with the middle of your body. While the handle is at its peak position, pause slightly for about two seconds. If the shoulder blades are squeezed downward, the back will be stimulated even more. In addition, do not use force in this exercise.
15. Breaststroke stroke
Breaststroke arm stroke is more interesting. At first, our bodies lie on the yoga mat, allowing our bodies to relax naturally. When our movement starts, our legs are slightly raised, and at the same time, our back is slightly raised upwards, and our arms are stretched straight up on both sides of our heads. Then we can rock our bodies from side to side as if doing breaststroke. arms to complete the breaststroke arm stroke. This action can effectively stretch the back during the arm stroke. Generally, one group lasts for about 1 minute, and multiple groups can be performed a day.
16. Back support
First, we need to lie on our back on the yoga mat, bend our arms at the elbow, and make the angle between the arm and our torso about 45 degrees. After the preparations are done and we adjust our breathing, we use our back to exert force so that our back can leave the ground. At this time, we need to rely on our elbows for support, and we must pay attention to stopping still during this process. You need to keep breathing naturally so that you can continue to complete more movements.
17. Body slides backward
The exercise is completely used to train the back. First, the body lies on the ground, and then makes a push-up position. Next, fully extend your arms. When stretching, instead of lifting your body up, you slide your body back. During the process of sliding your body back, although your arms are said to be promoted, your body can still Try to press as hard as possible on the ground. In this case, our feet actually act like wheels. Generally speaking, when our body performs this action, it is like rolling the body with an abdominal wheel. You should be able to understand what it means when you hear this. In addition, our back should be kept straight, and the body should be basically The upper body should be kept parallel to the ground, but the movement should also be slower, otherwise, it will strain the shoulder joint and it will be bad.
18. Plank support
If you want to train your back muscles, generally you will choose to use fitness equipment in the gym, so that the effect of exercise will be more obvious, but if conditions are limited, then we can actually choose to train at home. Plank support is an effective movement, and we only need a yoga mat to do it at home. First we need to lie down on the yoga mat, so that our elbows and steps are connected at four pointsTouch the ground, support our body and do plank support. This action can effectively open our back. Hold the general movements for more than 30 seconds.
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