In the training methods, each method has a certain training effect, so when we train, we can choose the method according to our own needs. For example, if we want to train the back muscles, we can choose the method according to the back muscles. Training the back muscles is the best way. I believe someone still knows the effective method. So, what are the most effective ways to train your back muscles? Let’s find out together below.
Lying on your back
The most important thing about this action of lying on your back is that it can exercise the upper part of the back, and the most important thing about this action is to prepare a yoga mat first, and then do a normal exercise on the yoga mat. In the posture of abdominal curling exercise, this box is to put your hands on both sides of the body first, and then use your elbows to push towards the floor, so that the back can use strength and keep the back off the ground. Don't use the strength of your feet to leave, and don't use force.
Pull-ups
Everyone should be very familiar with the pull-up movement. You only need to prepare a person to do it alone, or you can complete it in the sports area of the community. No other sports equipment is needed. You should also pay attention when doing this exercise. The most important thing is not the speed of exercise, but the rhythm of exercise. When doing pull-ups, you must have a sense of rhythm, and you must also pay attention to adjusting your breathing. When doing pull-ups and pull-ups, you basically have to wait until after get off work to stop doing it alone, and then slowly go back down to the original position.
Dumbbell deadlift
When using dumbbells for deadlifts, everyone's back can be stimulated in the same way. If there are no dumbbells, using a barbell will also have the same effect. The key point is that when doing this exercise, the shoulder blades must be contracted, the back must be kept straight, and the waist muscles must be tightened. The lower back must not be bent, otherwise the lumbar discs will be injured under the pressure of barbells and dumbbells. After completing these actions, you can straighten your chest and stand with your legs apart, about the same width as your shoulders, or slightly wider than your shoulders, and then contract the muscles on your back, and the stimulation will bewill be strengthened.
Single-arm dumbbell row
This exercise is a way to make our latissimus dorsi muscles thicker. In other words, this exercise can help you make the latissimus dorsi muscles in the middle thicker, so that your body will look stronger from the side. . However, there are many types of dumbbell rowing exercises. Among these types of bent-over rowing, single-arm dumbbell rowing is the only movement that can independently separate the latissimus dorsi muscles on both sides. This movement is suitable for some people who feel that their back For people with imbalanced muscle development, this is a golden exercise that can make up for everyone's back deficiencies.
Lying prone, standing up and turning
This action requires everyone to lie prone on the mat and then hang the area above their chest in the air, then place their hands on the back of the head, and then turn their back left and right, and the impact must be as wide as possible, and the movement must be Do it a little slower and keep your head in a normal position. Do not raise your head or turn your head, otherwise it will put pressure on the cervical spine.
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