What are the new back muscle training methods to efficiently improve the back muscle

Although it is said that fitness veterans will focus more on training the back of this statement, but we need to know is that regardless of newcomers or veterans, the back is a particularly important position, we need to practice well. Novices do not know what to do when it comes to training. So today we will introduce some novice back muscle training methods, here we go together to see it!

Novice back muscle training methods are what

Sitting rowing
We only need to remember one thing when carrying out this action can be a good exercise for the back muscles, can be very clear to find the feeling of back muscle force, that is, when doing the action properly tighten the shoulder blades, so that the back muscles backward proper contraction.

The purpose of doing so is to reduce the involvement of rotator cuff muscle groups in the back muscles and reduce the degree of body borrowing. When we row in a seated position, clenching the scapulae allows the rotator cuff muscles and the trapezius muscles to not have enough room to move, so that we can rely only on the latissimus dorsi. So this action can be very fast to find the back muscle force sense, if you can contract the back muscle backward more fully, you can also very good exercise to the lower part of our trapezius muscle, so that the thickness of the back muscle to get a good workout.

What are the novice back muscle training methods

Narrow distance high pull down
When doing this movement we must do two things, one thing is that the weight should not be too large, preferably 12RM is better, and each time the repetition of the movement is very standard. The other thing is that the scapulae must be retracted backwards when performing. When we do this, if we can tighten the scapulae, our rotator cuff muscles and back muscles will be in a more stable state, and the latissimus dorsi will be more conducive to force, so it’s easier to find the feeling.

In the process of body upward, your chin better be over the bar, downward, your elbow joints should be straight but not super extension. In addition, our hands on the bar grip distance is best to wide grip distance, that is, almost their own a half shoulder width distance, with this grip distance, can be as far as possible to reduce their arms biceps force, so as to increase our back muscle force.

What are the golden movements of back muscle training to help you train the inverted triangle

Back muscles are a key training area for many gym goers, back muscle training is relatively difficult, but fun. Having a perfect back can make your body look more shapely. There are many back muscle training movements, so do you know what are the golden movements of back muscle training? Here we go together to see it!

What are the golden movements of back muscle training to help you train the inverted triangle

1. wide distance pull-ups
First of all, keep your arms straight, grip the lever, let the body tilt back about 30 degrees, head up, chest up, with the strength of the arms pull the shoulders, let the body up, try to let the chest touch the lever, it should be noted that it is not necessary to chin over the lever, let the chest to touch the lever to better stimulate the back muscles, keep the abdomen tight, and then slowly drop the body, arms completely straight, let the back muscles get stretched.

2. barbell rowing
Hands to grip the barbell, knees remain bent, the body slightly tilted forward, the back should be kept straight, so that the body and the ground remain parallel, if you feel too much pressure on the back, the body can be appropriate to laugh a little tilt, keep the body stable, hands lift the barbell, feel the contraction of the back when you reach the top, and then slowly put down, repeat the action.

What are the golden movements of back muscle training to help you train the inverted triangle

3. dumbbell rowing
The body maintains a lunge, one hand on the chair to support the body, the other hand to hold the dumbbell, the arms naturally down, palms in, the back to keep straight, with the strength of the back to drive the elbow to lift the dumbbell to the side of the body, the arm to keep a body close. Do a set and then switch sides.

4. seated rowing
Feet on the pedals, knees remain bent, legs do not completely straight, hands focus on the tractor, arms straight tighten the abdomen, feel the contraction of the shoulder blades on both sides, with hands to pull the traction rope to the abdomen, hold for 2 seconds, so that the back muscles get maximum stimulation.

5. Straight arm pull down
First palm down, maintain a wide distance from the positive grip position, the distance between the two arms to exceed the shoulders, the upper body tilt 30 degrees, hands straight, elbows slightly bent, to the body direction of the arc movement, pull the handle, feel the contraction of the latissimus dorsi muscle, slowly restore, repeat the action.