A considerable number of people only exercise their pectoral muscles, biceps, and triceps, but often ignore the exercise of their back muscles. If you train the chest muscles alone and do not train the back muscles, it will give people asymmetrical vision. The back looks like a weak chicken, but the front is surprisingly big, the front is heavy and the back is light, not to mention how ugly it is. Our fitness exercise must be done with full body participation, not because some movements are easy to do, or some parts of the effect is remarkable, just practice hard, some parts have little effect on not much or do not practice directly, to do everything, in order to train a good body.
Back muscles are difficult to train, so most people don't choose this part of muscle training. However, after the back muscles are trained, you will greatly change the importance of the back muscles. The inverted triangle and batwing are enough to show off in front of your friends.
In order to build our back muscles, as ordinary people, we only need to train the 3 major muscle groups in the back, which are latissimus dorsi, trapezius muscle and erector spinae. Let's take a look at the corresponding training for these 3 muscle groups.
The first is the latissimus dorsi, the latissimus dorsi is actually the part where we show the inverted triangle or batwing, and the size of the back depends on this muscle. The latissimus dorsi training has the following 3 common methods:
1.Pull-ups, this has low requirements for the site, and you can also buy a horizontal bar at home to install it. Pull-ups are the most classic exercises for the back muscles, compared with other movements, the number of muscles involved in the movement of the human body in the process of pull-ups is the largest, not only can exercise the latissimus dorsi, synchronization also has a training effect on the strength of the upper limbs, the disadvantage is that it is difficult to adhere to, and it tests willpower.
2.Barbell rowing is slightly less difficult than pull-ups, and you can adjust the weight according to your physical condition. Inhale first and pull the bar to the anterior lower part of the calf. Then the latissimus dorsi muscles exert force, slowly lift the horizontal bar along the calf to the area above the knee, continue to use the latissimus dorsi as the force point, raise the horizontal bar to the upper thigh, and finally exhale, use the latissimus dorsi control to slowly put the horizontal bar back into place, until the latissimus dorsi is completely relaxed. The essentials of the action are that you need to adjust your breathing, pay attention to the latissimus dorsi muscle, do not use the waist to exert force, so that the latissimus dorsi muscle is not trained well, but it is easy to cause back injury.
3.Seated rope rowing, the author recommends this movement, compared to the previous two, this movement is simpler, and the risk of injury is small. Similarly, this movement can not only exercise our latissimus dorsi, but also the hands and shoulders, but the disadvantage is that it needs to be assisted by professional equipment.
After talking about the latissimus dorsi, let's take a look at the trapezius muscle. Traezius exercises are relatively simple and there are many ways, here we recommend shrugging your shoulders behind your back: keep your body in a standing position, feet shoulder-width apart, hands straight, and hold dumbbells or barbells (barbells are recommended) in your forehand, noting that the grip distance is slightly wider than the shoulder. Shoulders as high as possible while exhaling slowly, holding the limit for 1 second, then inhaling slowly back to the original state. The main point here is to control your breathing, and not to use your biceps, which need to be relaxed all the time.
Finally, let's take a look at the erector spinae, which is the bulging part of our spine. The erector spinae muscles are a key part of our body that supports us, so it's very important for us to exercise this part of the muscle. To exercise the erector spinae, we recommend an action called "goat push-up", which is actually the opposite of sit-ups, as you can see in the picture below. The essentials of the action are not to use the neck to drive the body, but to use the waist to exert force. The high-end ones can be done by lying flat or holding the barbell piece in your hand.
The above is an introduction to the 3 ways to exercise the back muscles, I hope you will act quickly to create your own overlord back muscles.