In the exercise movements, some movements can exercise the abdominal muscles, and some movements can exercise the back muscles. Therefore, each movement has its own function, so when we exercise, we can choose the movements according to our own needs. What about boys' back muscles? What are the muscle training methods? I believe some people still know what they are. So, how do boys exercise their back muscles? Let’s find out together below.
1. Single-arm dumbbell row
Bend your left leg and kneel on the edge of the flat bench, lean forward and parallel to the ground, use your left hand to support and drive, and let your head droop naturally. Hold the dumbbell in your right hand and slowly lower it, keeping the torso parallel to the ground, then slowly lift the dumbbell toward the abdomen until the angle between the elbow joints is about 90 degrees, tighten the back muscles, keep the arms as close to the torso as possible, and stay for a moment , and then slowly return to the starting position.
During training, if the back is not straight enough, it will damage the spine. The arms placed on the flat bench should keep the elbow joints slightly bent, and the legs placed on the ground should keep the knee joints slightly bent. Movements that are too fast will reduce the training effect, and excessive movements will increase the body weight. Twisting increases the likelihood of injury.
2. Back stretching
Fix your hands on a stable object. The angle between the arms and the torso should not be too large. When you feel your back muscles tightening, pause for 10-15 seconds. Back stretching can relieve muscle fatigue during exercise and can also be used as a warm-up before back exercises.
3. Seated rowing
Sit upright, step on the pedal in front of you with your legs, bend your knees slightly, hold the triangular handle tightly with both hands, stretch your arms forward, keep your waist and abdomen fixed, hold your chest and raise your head. Use the contraction of the back muscles to pull the handle to the abdomen, and use the strength of the latissimus dorsi to control the restoration. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect. If the back is not straight enough during practice, it will damage the spine. The movement should not be too fast, and the stretching range should not be too large to avoid injury.
4. Front neck pull-down
Sit on the fixed seat of the back-pull exercise machine, keep your head and back straight, and hold your hands separatelyHold the handles at both ends of the upper bar and keep your elbow joints downward, not backward. Pull the bar vertically from above your head to your chest, and slowly restore it along the original path. Your arms can be straightened, but your elbow joints should be slightly bent. Exhale when pulling down, and inhale when playing back. Pay attention to using both arms evenly during practice to prevent jerking or uncontrolled reduction. The front pull-down can fully exercise the back muscles without causing injury due to the wrong angle.
5. Sit upright
Sit upright on the push-up machine, with your waist close to the convex part of the backrest, and adjust the movement axis to about 30 cm below your neck. Cross your hands on your chest and make reciprocating movements with your waist as the fulcrum. Every time you pause, it is advisable to keep the plane of your upper body and thighs at 30 to 95 degrees. 3 groups each time, 8 to 12 reps in each group.
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