How to build strong and generous back muscles?

How can I make my back more stylish and beautiful? Many bodybuilders will think about this problem. In fact, the solution is very simple, that is, to exercise, so that their exercise intensity is greater and more difficult.

You should constantly challenge yourself and constantly let yourself break through more difficult movements, so that your muscles will be further stimulated.

Similarly, in back exercise, if you keep yourself at the original basic exercise amount, it is difficult for your muscles to make a big breakthrough.

Pay special attention to this point during exercise, especially for beginners. Don't always put yourself in a comfortable area for exercise.

When you can control a level of weight well, you should try to change yourself, let these weights increase step by step, and let your muscles get the best sensitivity exercise.

When you want to exercise your back muscles deeply, you should have some basic muscles in your back at this time, and it looks good as a whole. At this time, if you want to make the muscle lines more obvious, you must change your exercise movements to get the highest stimulation during exercise.

In this article, I will introduce you to four advanced back exercises, which can make you exercise more generous and fashionable back muscles.

One-arm dumbbell rowing

When practicing this movement, let your hands alternate so that your back can get a deeper exercise effect.

When practicing, bend over and support your hands on the dumbbell stool. At this time, your back should always be straight. Don't bend over, it will greatly reduce the exercise effect.

Keep your movements in place during exercise, pay attention to let your elbow exceed your back as much as possible, and stretch your elbow to the top to get a good excitement on your side back.

Second, row with tilted dumbbells.

Before practice, tilt the dumbbell stool, let yourself lie on the stool, with your body in an inclined posture, and then support your feet on the ground to keep your body stable.

When practicing, hold a dumbbell in each hand and then row backwards. When you pull the dumbbell to the top, you can stop for a few seconds before resuming the action, which can improve the exercise effect.

Third, the T-bar handles rowing.

Adjust your equipment before practice, put the T-handle on the barbell, and then hold the T-handle with both hands to exercise.

When practicing, try to pull one end of the barbell to your chest, keep your back straight, and pay attention to adjusting your breathing rhythm.

If this is the first time you use this movement in sports, you should pay attention to adjusting the weight of the barbell before practicing. Don't exercise with too much weight, it's easy to hurt yourself.

Four, barbell hard pull

This action can effectively exercise your lower back and make your figure look better.

When practicing, keep your body standing, hold your hands in the proper position of the barbell, and then bend over slowly. At this time, pay attention to your back is also in a straight state. Don't bend your back, and resume the action when the barbell is almost over your knee.

You can bend your knees slightly when bending over, but don't bend too much. You should control the range of leg movements.

After talking about the movement, let's talk about the amount of exercise. If you are a beginner, you can also practice these movements. As long as you adjust your weight slightly during exercise and pay attention to the standard of action, there will be no problem.

The recommended amount of exercise is 3 groups for each movement, with each group 10~ 12 times.

If you are an exerciser with certain back exercise experience, you can choose 4 groups of exercises for each movement, with 8~ 10 times in each group.

There are fewer times here, but your exercise weight can't be less. You should adjust your exercise weight, so that you can make a good breakthrough in sports.