I feel that my back muscles are too weak. How to strengthen back muscle exercise?

Friends who do more fitness may have little difference in chest muscles and arms, but the gap between leg and back training is clear at a glance. Today, Bian Xiao will explain to you several necessary movements for shaping the perfect back and their training time and group.

First, warm-up exercises

No matter what exercise you do, you need to warm up first to avoid being injured in the later training. After a certain stretching exercise, start to do two groups of pull-ups, narrow grip and wide grip, each group is 8- 10, and increase or decrease according to your own ability. Slow down, feel the muscles contract, and make your back complete? Is it hot? Get up.

Second, the high-level pull-down

Classic back exercise, you can continue to stretch your back with a small weight first. Mainly for latissimus dorsi training, to make your back grow two pieces? Little wings? The distance between your hands is probably the same as doing pull-ups. There is no fixed distance, you need to experience the feeling that suits you best. Every time you pull down to your upper chest, you can feel the complete contraction of latissimus dorsi and gradually gain weight. Remember, the arm should not compensate too much strength. If the strength is wrong, the forearm will be congested first and there will be no strength. Each group is 8- 12 times, and four groups are made.

Three, one-handed dumbbell rowing

This action may be difficult for beginners to try, because even if it is done, it is difficult to understand the strength and contraction of muscles. When doing this action, you should first find a place where you can support your hands, such as a dumbbell rack. After the hand is supported, keep the crotch level and the back as parallel as possible to the ground, and then rely on the contraction of the back muscles to drive the arm movement. The motion trajectory can be slightly larger, and the muscles will exert their strength for a long time. Each group is 8- 12, making four groups.

Fourth, rowing on the T-bar.

Many friends may not understand this name, but the following pictures will make you clear at a glance. This is a comprehensive action, which can mobilize many muscles, especially erector spinae. You can put a lot of weight at first, which can make your back explode instantly. Standing above the barbell, with the help of the V-shaped frame, the lower body is similar to riding steps, and the upper body leans forward as far as possible, and each group is 8- 10 for four groups.

Fifth, pull hard

This action can greatly stimulate muscle growth. Different from the traditional hard pull, this requires the legs to be straight, and the strength of the back drives the barbell to do exercise. It is recommended to wear a belt to protect your body and avoid pulling to affect your training. When pulling hard, you don't have to put the barbell on the ground after every action like traditional pulling hard. When the barbell reaches about 10cm below the knee, you continue to pull up until a group is completely completed. The advantage of this is that the back is always stimulated, and 6-8 people in each group do 4 groups.

You can't even pull up a pull-up by doing these actions with your heart! Get quickly and join your training plan immediately!