The back is the most difficult part to exercise, because many friends are easy to exercise and use the waist muscles or arms to compensate for strength, so the back muscles have little benefit. Today I will share with you the following four movements to exercise your back::
1.Pull-ups:
Everyone has been exposed to this movement since junior high school, so everyone knows how to do it. Although it is difficult to complete more than five completely, you can do a few if you can, after all, it is the trump card of back exercises.
Tips: Hold the bar with your hands shoulder-width apart and palms facing forward. Lower your body until your chest is close to the bar, then use the strength of your back muscles to pull your body back to the starting position. Take care to keep your body straight and don't bend your waist.
2.Leaning over to row:
Here, I will introduce the movement based on the dynamic diagram of the one-handed dumbbell bent over the row that I have saved.
Tips: Hold the dumbbells or barbells with your feet shoulder-width apart and your knees slightly bent. Pull the dumbbell or barbell near your chest and use the strength of your back muscles to pull it towards your waist. Keep your back straight and don't bend your waist.
3.Supine Birds:
Action: It can also be called a dumbbell or a barbell bird. The core content is to squeeze the back muscles when you fall to the lowest point.
Tips: Lie on your back on the ground with your feet bent and hold a dumbbell or barbell in each hand. Spread the dumbbell or barbell to the sides and use the strength of your back muscles to bring it together to your chest. Keep your back straight and don't bend your waist.
4.Wide push-ups:
Movement: Everyone is also familiar with how to do push-ups, the key is to resist the pressure on the back muscles when the distance between the hands is greater than the shoulders and the lowest fall.
Tips: Keep your hands on the floor with your hands shoulder-width apart, keep your body straight, tighten your core, and slowly straighten your arms when you fall to the bottom. Feel the force of the back muscles, and the movement should be complete.
Of course, there are many more movements to exercise the back, which will be introduced in a later article. Fitness tips