Who doesn't want to have a beautiful back? Who doesn't admire the beautiful backs of celebrities? Especially in the summer when you want to wear a beautiful backless dress, having a perfect and attractive back will add a lot of confidence. But how many of us think about training our backs on a daily basis?
If you want to change your hunched back and rounded shoulders, increase your back strength and build a beautiful back line, you can continue reading the following article, which introduces some classic back training moves that will give you a good feeling after training. You don't need to practice the following moves every day either, just three times a week for a month and you'll see great results.
I would like to give some useful advice to those who are new to fitness.
1. if you want to train your muscles, you don't need to go into detail to understand each small muscle, just use a general understanding of the focus on a few can, so it is easier for you to understand and easier to start for those who are just starting to work out.
2. If you are just starting to work out, just simply know the main functions of the muscle. This will help you to choose your movements.
3. Before you start working out, you need to build up your own aesthetic sense of how you feel your body looks best, then work out and work out according to your ideas.
To introduce back training today, let's start with the muscles of the back. The main back muscles are the latissimus dorsi and the large circular muscle, the rhomboids, the erector spinae and the posterior deltoid. These muscles all have the same function, that is to help us to complete a pulling action, such as our shoulder extensions or whatever, as long as there is a stretch about the back, it is these muscles that play a role.
For back training it is important to first establish a good aesthetic requirement for the back, with a goal in mind to know how to start, training starts with both width and thickness.
For the naturally big-boned: 4 moves to exercise your back and "flatten" the tiger's back
First move, the warm-up move "Stretch Band Rowing"
Don't bend your arms too much when pulling the elastic band, and don't contract your elbows to the middle when working on the width of your back, but finish the pull straight backwards. When working on the back line, the hands should end up contracted to the middle towards the middle of the back and try to feel the contraction and clenching sensation at the back of the back and the soreness. Do 12 reps in a set of three.
The second movement is the "barbell dip row"
This is a core back tightening movement, never bend your back down, never use your hands to lift the barbell, but use your back to pull the barbell up by contracting your back muscles, from your knees down your thighs to under your abdomen. This exercise will work our erector spinae muscles, which will deepen our back groove and make us look sexy. Do 12 sets of this exercise, three sets in total.
The third movement is the "steel wire high pull down"
Pull the handle of the cable down to parallel to your chest, keeping your chest up, your lumbar spine not overly bent, your wrists relaxed at a less strange angle and your shoulder joints flexible. Remember to use your abdominal muscles to ensure that there is not much pressure on your lumbar spine.
The fourth movement is the "dumbbell single arm row"
Support your upper body with one hand, without twisting your entire body, and feel your back muscles stretch as you pull the barbell up and down. Do 15 reps per set for a total of three to five sets.
Always remember to stretch after these exercises, as it is a great way to relax the body. We hope you will all have a beautiful and attractive back, and that you will become more confident this summer!