The back muscles are not as easy to train as other muscles, so we can see that many fitness novices do not exercise their backs, but some fitness masters do it. Everyone prefers to exercise abdominal muscles or chest muscles in the gym. So do you know what the golden moves of back training are? Let’s go take a look below!
Barbell Row< /p>
Feet should be shoulder width apart. Bend over, straighten your lower back, be careful not to arch your back, and tighten your abdomen. Pull the barbell along your thighs toward your belly button. Keep your elbows close to your body and use your back instead of your forearms to exert force. Feel your lats contract as you pull the top down, then slowly lower down. Pay attention to tightening your abdominal muscles during the entire process and do not arch your back.
Pull-ups
Use your own body weight to complete the pull-ups, with your palms facing your body and gripping the bar. Do 12-10 times in each group, and increase the speed. Slow down and focus more on maintaining position rather than quantity. Hold your hands wider than shoulder-width apart, tighten your abdominal muscles, and experience using your latissimus dorsi muscles instead of your biceps. Pull up vertically until your lower jaw is over the bar. Lower slowly (mentally count 1, 2, 3 silently for three seconds). Repeat once you feel the stretch in your lats. Try to keep it straight up and down during the whole process, and don't rock your body back and forth.
T-bar row
Because one end of T-bar rowing is fixed, the weight is located on the center line of the body, and the legs are on both sides of the weight. The exerciser will not feel like being pulled to the front by the barbell like barbell rowing, so the waist The burden is much less, and the risk of waist injury is also much less. Fix one end of the barbell on a mine stand or a wall corner, and place the barbell plate and T-shaped handle on the other end. Put your legs on top of the barbell and hold the T-shaped handles with both hands., arms straight down. Bend your hips downward, bend your upper body downward, and keep your back straight. This is the starting position of the movement. Contract your shoulder blades, bend your elbows, and lift the barbell to your chest while exhaling. Pause at the top for a moment, then slowly return to the starting position while inhaling. The above is a complete movement, repeat the movement to the recommended number of times. Note: This action puts a lot of pressure on the waist. It is recommended to wear a belt when carrying heavy weights.
V-shaped handle pull-down
Action essentials: Sit in front of the pull-down training machine, use high pulleys and V-shaped handles. Adjust the knee pad to the appropriate height. Knee pads prevent the body from rising due to tension. Grasp the V-shaped handle with your palms facing each other (neutral grip). Keep your chest high and lean back slightly (about 30 degrees) to allow better movement of your latissimus dorsi. This is the starting position of the movement. Contract your shoulder blades and use the strength of your latissimus dorsi to pull down until the V-shaped handle touches your chest. Exhale while doing this part of the movement. Tip: Keep your body stationary during the movement. Hold the contracted position for 1 second, return to the starting position and inhale.