Beginners often only focus on practicing the chest or other areas when training, but rarely do back training. But fitness veterans pay much attention to back training. After training your back, your upper body is half of your training. So what do you think are the exercises for back training? Let's go and take a look!
1. Wide grip pull-ups
The wide-grip pull-up is the basic operation to exercise the back muscles. Hold the horizontal bar with both hands, keep a certain distance between the arms, stretch the body upward, and pay attention to keeping the back tight.
2, the horizontal bar cable pull down
Sit on the seat when the horizontal bar cable is pulled down. Separate your legs. Grasp the lever with your hands to keep it upright. Pull down the lever. Keep your body in a straight line and not bend your waist.
3. Barbell rowing
Barbell rowing refers to keeping your hands standing at a certain distance, holding a barbell that is suitable for your weight, bending your upper body, and pulling the barbell as small as possible.
4. Barbell deadlift
The barbell deadlift is similar to the barbell rowing, the difference is that in the later stage of the barbell deadlift, the body must be kept upright, and the barbell must be lifted to the chest forcefully, and the movement process must be slow to avoid strain.
5, dumbbell deadlift
The dumbbell deadlift is an improved version of the barbell deadlift. The main function is to replace the barbell with dumbbells for those with poor physical fitness and stretch the dumbbells to an upright state.
6. One-arm dumbbell rowing
One-arm dumbbell rowing requires a variety of equipment. First, the body must be leaned on the training seat, holding the barbell in one hand for stretching, while one foot is raised, and the other foot is kept upright.
7. Leverage reverse diagonal pull
Reverse lever pull is to hold the lever forcefully with both hands, and the body sinks backwards. It is best to keep it at about 30 degrees from the ground to keep the muscles of the whole body tight.
8. Elastic back rope pull
Keep your arms parallel, stand upright, stretch the elastic rope backwards, and make your back tight.
Pay attention to the control of the movement rhythm. When the movement is restored, the latissimus back control movement is restored, not in a completely relaxed state, which is likely to cause damage to the shoulder and wrist joints.
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