Beginners often only focus on chest or other areas when training, but do very little training on the back. But fitness veterans pay great attention to back training. Once you train your back, your upper body will be half trained. So what do you think are the fitness moves for back training? Let’s go take a look below!
What are the fitness exercises for back training
1. Wide-grip pull-ups
Wide-grip pull-ups are a basic operation for training back muscles. Hold the horizontal bar with both hands. , keep a certain distance between your arms, stretch your body upward, and pay attention to keeping your back tight.
2. Pulling down the horizontal bar cable
When pulling down the horizontal bar cable, sit on a seat, spread your legs, hold the pull rod with your hands to keep it upright, and pull down the pull rod. Pay attention to keeping your body upright. A straight line, the waist cannot be bent.
3. Barbell rowing
Barbell rowing means keeping your body standing at a certain distance with your hands, holding a barbell suitable for your weight, bending your upper body, and lifting the barbell as much as possible. Collect small.
4. Barbell deadlift
The barbell deadlift is similar to the barbell rowing. The difference is that in the later stage of the barbell deadlift, the body must remain upright and the barbell must be lifted to the chest with force. The movement process requires Go slowly to avoid strain.
5. Dumbbell deadlift
The dumbbell deadlift is an improved version of the barbell deadlift. It mainly replaces the barbell with a dumbbell and is suitable for bodybuilders with poor physical fitness. The dumbbell is stretched until the body is upright.
6. One-arm dumbbell rowing
One-arm dumbbell rowing requires the use of a variety of equipment. First, the body should lie on the training seat, hold the barbell with one hand to stretch, and at the same time Lift one foot and raise the otherKeep one foot upright.
7. Lever reverse oblique pull
Lever reverse oblique pull refers to holding the lever with both hands and sinking the body backward. It is best to keep it at about 30 degrees with the ground and keep the whole body Muscles tense.
8. Elastic back rope pull
Elastic back rope pull requires the help of elastic rope. Hold the elastic rope with both hands and keep your arms parallel. Stand upright and stretch the elastic force backward. Rope, keep your back tight.
What are the precautions for back training?
Pay attention to the control of the rhythm of movement. When restoring the movement, it is the latissimus dorsi muscles that control the movement, not Restoring in a completely relaxed state can easily cause damage to the shoulder and wrist joints.