Muscle training is mostly done in the chest, shoulders, arms, back, and legs, while back muscle training is more difficult. Some newbies who have just started working out often find that they don’t feel anything when doing back exercises. , this is because there are many muscles in the back, and most of the muscles in the front of the body are doing exercises in daily work and life, and the feeling of the back muscles is relatively easy to be ignored.
Before doing back muscle training, we'd better warm up first. There are various ways to relax and stretch the back muscles. Foam rolling is a common way to relax the back muscles. If you train with a partner, you can ask the partner to massage the latissimus dorsi muscles. This can also improve the brain's ability to mobilize muscles.
Training should be gradual. Back training 1.2 times a week is enough. If you can't find the feeling of training, don't be too anxious, just start with simple training movements.
Back muscles are related to posture. Problems such as rounded shoulders, hunchback, and forward neck are all related to back muscles. If the back muscles are well trained, an inverted triangle will appear on the back, and our body shape It will also look better to a certain extent.
When doing back training, you should focus on the back muscles, so that you can better feel the force of the back muscles.
Recommend several sets of back training exercises
1. Deadlift.
2. Round shoulders, hunchback, forward neck, etc.
3. Flat dumbbell bench press and barbell row superset.
4. Equipment back pull
5. Butterfly machine chest clamp
In addition, let’s take a look at the body shape. The training plan is formulated according to each person’s different situation and is suitable for others. But it may not be suitable for you. You still have to practice fitness for a while, feel the effect of the training yourself, and then modify it according to the actual situation so that your fitness plan will be more complete.
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Related links: Complete collection of lower back muscle training methods and action tutorials