In exercise movements, each movement has a good exercise effect, and the exercise parts of each movement are different, so during the exercise process, you can choose to move according to your own needs. What about the back muscles in the gym? Practice, I believe someone still knows. So, how to train your back muscles in the gym? You can use these tips. Let’s find out together below.
1. Back arching and stretching back muscle training
This is an action included in Lift-Ups. In addition to training the back muscles, it is also intended to stretch the back and arms. Because many people sit for long periods of time and are hunched over, they need to do Lajin first. This can improve the effect of subsequent training and avoid strain.
Step 1: Lie flat on the yoga mat, with your feet as wide as your hips and your knees bent. Hold your ankles back with both hands. If the tendons are not open enough, you can also hold the insteps first.
Step 2: Slowly lift your upper body off the ground, slowly lift your two feet upwards, and pull your arms upwards. Keep your arms straight and your body in an arch shape. Stay for 4-5 breaths and then relax your body. .
2. Superman style
After stretching, go directly to back muscle training, and Superman pose is the simplest and most introductory movement.
Step 1: Lie flat on the yoga mat, put your arms forward parallel to the ground, and keep your elbows at your side to avoid over-opening, which will not use the muscles of your back.
Step 2: Use the strength of the back to lift the upper body, hands, and feet. Remember not to shrink the shoulders. Lifting the back forcefully is the key. Repeat the movement for 10 times in one group. It is recommended to do 3-4 groups.
3. Pull-ups with elastic bands
Elastic bands are definitely the best partner for girls to train their muscles. They replace the fitness equipment in the gym and can increase the weight and double the effect of muscle strength training. The pull-up is the best movement for training back muscles. It can exercise the latissimus dorsi, sizeTeres, biceps, rear deltoid, etc.
Step 1: Hold the elastic band with both hands and place it on the back. Pull the elastic band with both arms firmly so that the width is wider than the shoulders. The tightness varies from person to person. Of course, the tighter it is, the more strength is needed to pull the elastic band open, doubling the training effect. . But you still have to avoid getting hurt!
Step 2: Keep both arms at the same width and lift them upward. Repeat the movement for 10 times in one group. It is recommended to do 3-4 groups.
4. Elastic Band Flying Bird
This action mainly trains the middle deltoid muscles in the shoulder area to make your fleshy round shoulders tight. Step on the elastic band with one foot, straighten your arms and open them outward to be parallel to your shoulders. Repeat the action 10 times before changing hands. After completing the exercise with both hands, form a group. It is recommended to do 3-4 groups.
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