How to exercise back muscles? Five movements can easily build a delicate and beautiful back. Many people will do some proper exercise to keep healthy. Exercise can help us to expel toxins from the body quickly and know how to exercise our back muscles. The five movements are easy to practice, so let's move quickly!
How to exercise back muscles 1move 1: plan with row.
Starting from the posture of flat support, your legs can be slightly separated to make your body more stable. Hold the dumbbell with both hands and keep your wrist fixed. Tighten the core position, push the buttocks to exhale, tighten the right hand to the elbow on the stage, the elbow faces the ceiling, the head remains motionless and the body is always in a straight line, alternating left and right for ten times as a group.
The second trick: Superman
Inhale and tighten the abdomen, at the same time lift the arms and legs off the ground and stretch the abdominal muscles. Contraction of your vertical muscles, pause for about 5 seconds, and then slowly exhale to relax and return to the original position. This action can't be done by explosive force. Let the abdominal muscles exert force to drive the arms and legs to lift slowly. In addition, be careful not to lean back hard, but lift with the upper body, repeating 12 times as a group.
Move 3: Bend rows
Squat your legs slightly, keep your back parallel to the ground, and hold the dumbbell with both hands perpendicular to your chest. Use your back and shoulder blades to tighten your elbows and lift them to your chest. Be sure to keep your elbows up, keep your back flat, and don't hunch over. Go back to the original position and repeat in groups of 12.
Move 4: Fly backwards
Feet shoulder-width apart, upper body slightly bent, chest slightly stiff, eyes straight, arms intentionally guarded. Hold the dumbbell with both hands and start from the side, inhale, lift your elbows and shoulders and raise your arms to both sides. When the dumbbell is higher than the shoulder, the wrist swings upward (palm down), holding the dumbbell, and the elbow is slightly bent to form a frame with both arms exerting force as a whole, and it is still. Then the slow band decreases and exhales. Practice repeatedly, repeating 12 times as a group.
The fifth measure: one-legged hard pull
Stand with your right leg, lift your left leg backward, lean forward until your body and left leg are parallel to the ground, then extend your arms to both sides in parallel, raise your left leg as high as possible for a few seconds, and then change your legs and repeat. Tighten your back and core muscles all the way. Repeat 10 times.
How to exercise back muscles: one of the two devices: lumbar stretcher
Mainly to help stretch the back.
Exercise method: Keep your back close to the backrest, bend back as far as possible, and then land your feet on the ground, so that you can bend and stretch your legs. Bending and stretching can make the back slide on the back stretching equipment, which can exercise the back in all directions. This action can also be that the back directly clings to the backrest and remains motionless.
Main function: Slow stretching on the back stretcher can relieve the fatigue of the back and has excellent effect on backache. Because we usually lean forward when walking, the muscle force mode changed by the back stretcher reduces the stress direction of the lumbar spine, and the change of pressure mode makes the spine exercise.
Exercise time: Keep stretching your back for more than one minute every day.
Suitable for the crowd: the waist stretcher has great exercise effect on the waist of teenagers and middle-aged and elderly people. However, if you are young, accidents may occur due to improper operation, so children under 10 should avoid sports.
The second equipment: lumbar rotator
The main exercise is the strength of the waist
Exercise method: Hold the handrail on the support rod in the middle of the lumbar rotator with both hands, stand on the turntable with both feet together and stand on the spine. Hold the handrail firmly, and accidentally slip during rotation, resulting in injury. After getting ready for posture, you can turn left or right, or you can keep your upper body still and twist your waist, and keep your movements relatively still 10 seconds or 20 seconds.
Main function: the rotation of the waist rotator can exercise the waist well, which is conducive to enhancing the flexibility of the waist and strengthening the flexibility of the waist muscles. This action has a good auxiliary treatment effect for people with lumbar keyboard protrusion and lumbar muscle strain.
Note: Don't turn your waist too fast, which may cause your feet to slip off the turntable and easily fall.
Never take your hand off the handrail. If you let go at 360 degrees, it is easy to fall, because this process may cause dizziness due to rotation and may also hurt your head. Children are advised not to play.
Equipment 3: waist, back and abdominal muscle combiner
The main exercise is the strength of the waist
Main function: the main purpose is to improve the muscle strength of the back, abdomen and lower body, and long-term exercise will also have a good effect on muscle gain. The main purpose of this exercise is to strengthen the stability of abdominal muscles to protect internal organs, and also to prevent hernia in the elderly.
Improve the muscle strength of the waist, stabilize the spine, and also play a role in preventing lumbar disc herniation, which is of great help to bone exercise, improve bone and prevent compression fractures.
Exercise method: During the exercise of waist, back and abdominal muscle coupler, do sit-ups and exercise. Put your feet under the support column of the instrument and do sit-ups with your hands on your head. This exercise is mainly to exercise the strength of abdominal muscles.