How to exercise developed back muscles?

Back muscles are the difficulty of our training. Whether it is for friends who pursue perfect figure or for athletes, having a developed back is definitely something to be proud of. A strong back enables us to carry or lift heavy objects.

Therefore, a developed back is a necessary requirement in our training and daily life. This is why the back is often regarded as a display of one's strength. Before we train the back, we need to know the first point, that is, what determines the perfection of the back.

(1) The upper back requires our muscles to be thick and developed. I wonder if my friends have noticed. Anyone with a developed back must have a very developed diagonal. Because the developed trapezius muscle can balance the latissimus dorsi on both sides. So you should know this little skill about the back. Then it is easy to train the width of latissimus dorsi, and any pull-down action can exercise our latissimus dorsi. So this is why the pull-down movements in training can be divided into front and back of the neck and various angles, because these can stimulate your latissimus dorsi in all directions.

(2) The middle part of the back needs us to have a width and a curvature to look better. So that's why we row during training. It is worth noting that there are many kinds of boating. When you train yourself, you should adopt a way that allows you to maximize the range of motion, otherwise you can't fully stimulate the muscles in your back.

Just like Bian Xiao's personal experience, when I was rowing, no matter what kind, I felt that my back was not stimulated in place and I couldn't find the feeling of exercising my back. If there are friends who feel the same way, I can recommend you to do the same action with me to train the middle part of your back (see the picture below). Try to shrink your back to the maximum. You can even hold on for a few more seconds at the peak of contraction to fully stimulate your back.

(3) and the next back depends on our clarity. You have to highlight the two groups of muscles on both sides of the spine to be the real back god. Why do you say that? I believe that the majority of male friends have the same concern: waist obesity. So, whether you have a clear background proves how much effort you have made. So we can use the action of leaning over and paddling without being too heavy. It is enough to stimulate more groups and times with relatively light weight.

When it comes to training the lower back, one action that has to be mentioned is hard pulling. Yes, it is hard pulling, but it is hard pulling with straight legs, which is ideal for stimulating the lower back. More importantly, train the lower back with straight legs and don't worry about the fatigue of the upper back. Of course, the so-called straight leg hard pull is definitely not straight leg pull, so it is estimated that not many people can do it and cause harm to themselves. People with different degrees of leg bending have different ranges. When you do it, your feelings are intuitive and you can stretch your legs to the maximum.

Seeing this, it is estimated that many friends have great doubts. Where did the pull-ups we often say go? Friends, do you know that the difficulty of pull-ups is not generally high? Maybe you will say how much you can do, but do you make standards? I have seen many people practice their backs with pull-ups, either pulling their shoulders back or pulling them down. This will only make your two heads harder than your back. So it is ok to show pull-ups But I don't recommend it for training unless you are sure that you are doing it in a standard way. Because the standard pull-ups are too difficult to recite.

Remember, brothers. Practice your back, only once a week. Because the lower back plays a stabilizing role. It is the basis for us to keep our body balanced. Besides, where erector spinae is, it is our nerve channel. Therefore, every time you train your lower back, you must ensure that your lower back is fully rested. This is no joke. I hope that the main points summarized by Bian Xiao can help everyone. Friends you like can pay attention to it. Thanks for your support.