Back muscle exercise Upper back vertical shrug Starting posture The body is upright, and the hands hold the barbell or dumbbell in a forward (prone) grip, with the grip distance slightly wider than the shoulders.
During the movement, let the shoulders lean down as far as possible, and the arms are not forced at all, then lift the shoulders (mainly contracting the trapezius muscles), stand still for one second, let go of the shoulders, and repeat. Breathing method Inhale when shoulders are raised, and exhale when relaxed.
Pay attention to the main points. Lift your shoulders and lift the barbell slightly. Your elbow can't bend at all by contracting the trapezius muscle. The starting position of rowing with the upper back upright, with feet naturally open and hands holding the bar. The upper grip is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar).
During the action, slowly pull up the barbell until the barbell almost touches the chin. Hold still for one second and let the barbell droop slowly until the arm is completely straight. Repeat.
Breathing method Inhale when the barbell is pulled up and exhale when it is drooping. Pay attention to the main points. When doing pull-ups, keep the barbell as close to your body as possible.
If the grip is wide, lift the barbell with the tip of the elbow up. Don't swing when pulling up.
The drooping barbell should walk slowly, and finally let the barbell droop as much as possible. Starting posture of latissimus dorsi pull-ups: Hold the horizontal bar with both hands, with wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
During the movement, the body is pulled up by the contraction force of latissimus dorsi until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely.
Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. Breathe in when you pull up, and exhale when you droop.
Pay attention to the main points. When pull-ups, focus on latissimus dorsi, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground.
You can hang a barbell piece around your waist to increase your weight. The latissimus dorsi-seated pull-down clothes hanger is initially seated on a stool, with hands straight up and wide grip distance, and is holding the clothes hanger (palm forward).
During the movement, contract the latissimus dorsi and pull the hanging rod down as far as possible until it touches the back of the neck, shoulders or chest. Then slowly relax the latissimus dorsi muscle and let the hanging rod shrink back to the height of the arm straight.
Breathing method: inhale when the hanging rod is pulled down and exhale when it is released. Pay attention to control the contraction and relaxation of latissimus dorsi.
If the sitting height is not suitable, you can do it standing or kneeling. Bending and rowing latissimus dorsi is one of the basic movements to exercise latissimus dorsi, which can be done with barbells and dumbbells.
When using the barbell, the grip distance is wide, and it has a great exercise effect on the lower end of latissimus dorsi when it is pulled up to touch the abdomen. The grip distance is narrow, and it has a great influence on the upper part of latissimus dorsi when it is pulled directly to touch the chest.
If you use dumbbells, you can do it alternately with your left and right hands or practice one side first and then the other side alone. Bend your knees in the starting position, lean forward with your upper body, and hold the bar with your arms straight so that the barbell is slightly off the ground.
Don't be depressed. During the movement, contract the latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Inhale when you breathe the square barbell, and exhale when you put it down. Pay attention to the main points. When pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips.
When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one arm, the other hand can support the latissimus dorsi on the knee or stool and hold the latissimus dorsi to change the starting posture. Put a barbell piece at one end of the bar, leaving one end blank, and press it against the corner or with a heavy object.
Riding across the bar, facing the heavy end, standing on the mat, knees slightly bent, hips moving backwards, hands holding the bar in tandem close to the barbell. Pull the heavier end slightly off the ground.
Hang down your arms, don't bow your head. During the action, the latissimus dorsi contracts, and the heavy end of the barbell is pulled up close to the sternum by bending the elbow.
Hold still for a second and try to tighten the latissimus dorsi. Relax the latissimus dorsi and let the heavy end of the barbell descend slowly.
Breathe in when you pull up, and exhale when you drop. Note: In order to make the best use of the contraction force of latissimus dorsi, you should relax your grip with both hands to reduce your arm strength.
Keep your upper body still and don't let it rise to help. Let latissimus dorsi relax completely before pulling, and contract completely when pulling to the highest point.
Hold your chest out, tighten your waist, step on your legs hard, and move your hips back. The straight leg of sacrospinous muscle is difficult to pull. The starting position is feet open, slightly narrower than shoulders.
Bend forward, don't bend your knees. Hold the lever with both hands, and the grip distance is slightly wider than the shoulder.
Don't bow your head. During exercise, contract the lower back muscles, lift the upper body upward and backward, and move the shoulders backward as far as possible.
Finally, try to contract the sacrospinous muscle, rest for a second, and then bend forward slowly until the barbell piece almost touches the ground. If you want to increase the back flexion and extension to increase the exercise effect, put your feet on the mat and put the barbell on the ground.
Breathe in when you pull up and exhale when you put it down. Note that your legs should always be upright and your knees should not be bent.
Always keep your thoughts on your back. Move smoothly, use heavy objects, but not too heavy.
Never use heavy objects suddenly. You can also bend your legs to do this action, which is called "bending your legs and pulling hard". It has a little less exercise effect on the lower back, but it helps to exercise the quadriceps femoris.
At the initial position, the sacrospinous muscle bends downward on the bench, so that the upper body slides forward until the lower abdomen abuts the edge of the bench. Bend forward and let your upper body droop straight.
Let your partner press or sit on the calf. Cross your hands on your chest.
To increase resistance, you can also hold a barbell piece on your chest. During the movement, the upper body should stand up as much as possible, and stand still for one second when reaching the highest point.
Then reply slowly. Breathing method: Inhale when standing, and exhale when bending forward.
Pay attention to the main points. When stretching upward, try to contract the sacrospinous muscle, and don't move too fast. The sacrospinous muscle is compressed and bent. The initial posture is to carry the barbell behind the neck, hold the bar with both hands, with a wide grip and stand upright.
During the movement, bend forward slowly until the upper body is parallel to the ground, stand still for one second, and stand up until the whole body is upright. Breathing method Inhale when bending forward and exhale when standing up.
Key points: When bending and stretching the upper body, always keep your chest and abdomen tight and your feet straight. Hold the bar tightly with both hands to avoid slipping on the cervical vertebra.
Consciously and completely contract the sacrospinous muscle when standing.
How to exercise back muscles?
One-arm dumbbell rowing
This is a necessary basic exercise in back muscle training. Can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back is thick and the lines are clear.
Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly.
Exercise: Pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palms are inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi.
Number of groups: 5 groups for left arm and 5 groups for right arm, 5 times for each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1~2 times, but you can't use more.
Tip: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can bear stronger * * *, and at the same time, the effect of exercise can be correctly evaluated.
Second, pull down the chest.
Wide grip pull-down (mainly for latissimus dorsi) can shape a wide back, which is really suitable for many people. But for the whole back, it is a better idea to use diversified and balanced exercises. So try to use a narrow grip, and you will notice the difference between a wide grip and a narrow grip in the range of motion. In addition, this exercise has a good strengthening effect on the inner muscles of the upper back.
Preparation posture: sitting posture, feet on the ground, adjust the rubber roller to press the knee to keep the knee stable. Hold the lever inward with the palm of your hand, and the distance between your hands is shoulder width.
Exercise: Pull down the bar from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Bend slightly, hold your chest out, raise your chin, and keep your abdomen and lower back tense.
When the bar is pulled down to the top of the chest, the shoulder blades on both sides gather and clamp, squeezing the latissimus dorsi. Use the tension of the back muscles to control the lever to keep pulling down for about 2 seconds, then the lever will recover in a controlled way, and then stop for about 2 seconds when the arm is straightened at the highest point. Every time you exercise, you should feel the full extension of your arms and the stretching of latissimus dorsi.
Number of groups: use the weight that you can do three groups, 8~ 10 times/group, and pay special attention to the action specification. Stretching is very important, it helps to increase the inner muscle group of the upper back and the muscle mass of the middle back.
Tip: Try to avoid using only two arms when pulling down, and pay full attention to the contraction and extension of back muscles.
Third, row with a single-arm paddle.
It can teach you to fully contract and stretch the latissimus dorsi, and you will feel the strength of the latissimus dorsi strongly, and at the same time, it can improve the efficacy of the nervous system to dominate the latissimus dorsi.
Preparation posture: use a high-pulley stretcher, grab the handle with the right palm inward, kneel on the right knee, and bend the left leg for support.
Exercise: Pull the handle to your chest and keep your elbows away from your body. When pulling down, the right hand rotates in the direction of the body. In the fully contracted position, use the tension of latissimus dorsi to control the handle for 2 seconds, and then slowly restore the handle.
Number of groups: do 3 groups of left arm and right arm, 10~ 12 times/group, and kneel on the left knee when pulling with the left hand.
Tip: When paddling with one arm, it is best to turn your head to the opposite shoulder.
Fourth, stand upright and lift horizontally.
Deltoid muscle is the main muscle group of shoulder. Most practitioners think that prone and side lifts are simple shoulder exercises. In fact, the part behind the deltoid muscle is larger than the shoulder. Therefore, it is very important to have a strong and developed deltoid back when shaping the back. Experience tells us that the best time to strengthen the posterior bundle of deltoid muscle is after the back muscle training, because the strong latissimus dorsi may "take over" the work that the posterior bundle of deltoid muscle should do before the back "eats".
Preparation posture: Hold a dumbbell in each hand, open your feet shoulder-width from left to right, bend your knees slightly, and bend your body forward so that your torso is basically parallel to the ground, your arms naturally droop and your palms are opposite.
Exercise: contract the posterior bundle of deltoid muscle and lift dumbbell, keep elbow slightly flexed, and avoid lifting trunk when lifting dumbbell. When the upper arm is raised to shoulder level, pause for about 2 seconds, and then lower the dumbbell to recover.
Number of groups: make 3 groups, 10 times/group.
Tip: Make sure that the dumbbell is on the same vertical plane as the shoulder when lifting, and don't let the dumbbell retreat to the waist. This can isolate the posterior bundle of deltoid muscle and make lifting more difficult. If you are trying this exercise for the first time, don't pay too much attention to the standardization of movements and the contractility of muscles.
How to exercise back muscles and shoulder muscles at home?
It is difficult to train shoulder and back muscles by gravity without any equipment, but there are some methods. Handstand push-ups. This action is dangerous and difficult, and it is not suitable for people who exercise for the first time. The method is to stick your feet to the wall at first, touch your head down and stand upside down, then try to bend your arm step by step and lower your center of gravity to do the supporting action. Gradually, you can strengthen your shoulder, back and waist muscles. This is an action aimed at the shoulder and back, instead of actually touching all the muscles of the upper body like ordinary push-ups. Push-ups with both hands parallel to the waist can also focus on back exercises, and V-shaped push-ups (I hope lz can watch videos by himself) focus on shoulder exercises.
If there is a horizontal bar in the community, pull-ups are the best, but lz says at home, then forget it.
Good health is a lifetime thing, and it can't be done overnight. The more you pay attention to it, the more it will return. Lz said that "just 20 minutes" means "building muscles quickly". In fact, under this premise, no action can guarantee that it is effective.
I wish you happiness!
Who knows how to practice back muscles?
Simple! ! Lie prone on a bench or something, lift dumbbells horizontally, in ten groups in the morning and evening, depending on your ability, step by step, and stick to it! ! There is also a special gift-giving method: pull-ups, which can not only exercise back muscles but also make men's "inverted triangle" figure more perfect! ! The most important thing is to have perseverance! For example, if you do six pull-ups, you will have no strength. At this time, the most important thing is to force yourself to strengthen one more and then strengthen another.
Because the first six are meaningless, what really makes you grow muscles is after 200, and the specific effect depends on your perseverance. Muscle development is directly proportional to perseverance! ! ! Other training methods are the same as pull-ups.
These are all my experiences. I typed it word by word! ! You have to refuel! You can ask me if you don't understand anything.
How to exercise back muscles? What do you want to eat?
Carry out strength training: according to different movements, the weight is different, and different people are different because of different strengths.
And changing the weight during exercise can increase strength. 14 The secret of increasing muscle mass is: heavy weight, low frequency, multi-group, long displacement, slow speed, high density, consistent mental movement, peak contraction, constant tension, relaxation among groups, multi-muscle training, eating protein after training, resting for 48 hours, and being light but not fake.
1. Heavy weight and low frequency: In bodybuilding theory, RM is used to indicate the highest number of repetitions that a certain load can do continuously. For example, an exerciser can only lift a heavy object five times in a row, so the heavy object is 5RM.
The research shows that: 1-5RM load training can thicken muscles and develop strength and speed; 6- 10RM load training can make muscles thick and strength speed increase, but endurance growth is not obvious; The muscle fibers of 10- 15RM were not obviously thickened, but their strength, speed and endurance were improved. After 30RM load training, the number of muscle capillaries increased, and the endurance was improved, but the strength and speed were not improved obviously. It can be seen that the load weight of 5- 10RM is suitable for bodybuilding training to increase muscle mass.
2. Multi-group number: Do 2~3 groups when you think of exercise. In fact, it is a waste of time and you can't grow muscles at all. You must set aside 60~90 minutes to focus on a certain part, and do 8~ 10 groups for each movement to fully * * * muscles, and the longer the muscles need to recover.
Until the muscle is saturated, "saturation" should be felt by itself. Its moderate standards are: acid, swelling, numbness, tightness, fullness, swelling and obvious muscle appearance. 3. Long displacement: No matter rowing, bench pressing or bending, put the dumbbell as low as possible to fully stretch the muscles, and then raise it as high as possible.
This article sometimes conflicts with "continuous tension", and the solution is to quickly pass the "locked" state. However, I don't deny the role of heavy half-course exercise.
4. Slow speed: slowly lift, then slowly put down, which is deeper for the muscles. Especially when putting down dumbbells, we should control the speed, do concession exercises and fully muscle.
Many people ignore the concession movement, even if they lift dumbbells, they will soon put down their tasks and waste a good opportunity to increase their muscles. 5. High density: "density" refers to the rest time between the two groups, and the rest time of 1 minute or less is called high density.
To make the muscle mass increase rapidly, it is necessary to rest less and work hard. "Multi-group number" is also based on "high density".
When you exercise, you should concentrate on training like a war, and don't think about anything else. 6. Consistency of ideas and actions: The work of muscles is dominated by nerves, which can mobilize more muscle fibers to participate in the work of concentration.
When practicing an action, you should consciously keep your thoughts and actions consistent, that is, you should think about what muscles are at work when practicing. For example, to practice vertical bending, you should lower your head and look at your arms with your eyes, and see that the biceps brachii is slowly contracting.
7. Peak contraction: This is a main rule that makes muscle lines very obvious. It requires that when an action reaches the most tense position of muscle contraction, it should maintain the most tense state, do static exercises, and then slowly return to the starting position of the action.
My method is to count 1~6 when you feel the most tense muscles, and then put it down. 8. Constant tension: Keep the muscles of the whole group tense, don't let the muscles relax at the beginning or end of the action (don't be in a "locked" state), and always be completely exhausted.
9. Relaxation between groups: After completing a group of movements, stretch and relax. This can increase the blood flow of muscle, and also help to eliminate the waste deposited in muscle, accelerate the recovery of muscle and quickly supplement nutrition.
10. Exercise more large muscle groups: Exercising more large muscle groups in the chest, back, waist, buttocks and legs can not only make the body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow.
I suggest that you arrange some large-scale compound exercises with a large amount of exercise, such as heavy squats, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results.
Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. 1 1. Eat protein after training: In 30~90 minutes after training, the demand of protein reaches its peak, and it is best to supplement protein at this time.
But don't eat immediately after training, at least once every 20 minutes. 12. Rest for 48 hours: Rest for 48~72 hours after the second local muscle training.
If high-intensity strength training is carried out, the interval between two trainings of local muscles is not enough, especially large muscles. However, abdominal muscles are an exception. Abdominal muscles are different from other muscle groups and must be practiced frequently, at least four times a week, each time about 15 minutes; Choose three exercises that are most effective for you, and do only three groups, 20-25 times in each group, all exhausted; The time interval between each group should be very short and should not exceed 1 minute.
13. Light is better than falsehood: this is a secret that is not a secret. Many beginners pay special attention to the weight and the number of movements, and seldom pay attention to whether the movements are deformed.
The effect of bodybuilding training depends not only on the weight of load and the number of movements, but also on whether the muscles are directly stressed and the degree of stress. If the movement is deformed or not in place, the muscles to be trained will not be stressed or only partially, and the training effect is not great, or even deviation will occur.
In fact, among all the laws, the correctness of action is always the first important. It is better to lift lighter weight with correct movements than to lift heavier weight with nonstandard movements.
Don't compare with others, and don't take the ridicule of the gym to heart. High-weight and low-frequency exercise can significantly improve strength, but muscle volume will not increase significantly.
Weightlifters and strength weightlifters rarely practice more than three times in each group. On the contrary, bodybuilders usually practice with moderate weight in order to maximize muscle volume. Wade suggested that bodybuilders should never practice less than four times in each group-it can also be inferred from this that less than four times in each group is it.
How to exercise back muscles?
Back muscle exercises are usually done together.
The simplest thing is sit-ups, but most people don't know how to do it, thinking that simply doing more is good. Muscle exercise needs a gradual process. For example, you can do 5~8 on the first day and 10~ 14 on the second day. In this way, after increasing to a certain amount, you can always adhere to this value. Generally speaking, it is better for women to be 25~30, and it is better for men to be 30~40. Muscle exercise is more important.
But the method I want to introduce to you is this: record in groups of trumpets, subject to the number of groups. To put it simply, 10~ 15 (or above) is used as a group to make 3~4 groups (later 6~8 groups).
Only in this way can you exercise your back muscles more effectively. It is necessary to relax muscles between groups to maintain effective muscle contraction, thinking that this method is to exercise muscle strength, not to exercise muscles with swelling like bodybuilders.
This must be clearly distinguished. The above are the times of contact. The common contact methods are sit-ups, sit-ups, double heads, sit-ups (that is, sit-ups for the purpose of contracting muscles) and so on.
These are unarmed contact methods. The gym has some equipment that can exercise back muscles more conveniently. You can go to the gym to find a coach to teach. The muscles of the waist, abdomen and back are easy to strain, so that sneezing will strain the abdominal muscles.
Moreover, the living habits of urbanites are not good now. Sitting for a long time or standing for a long time will cause back discomfort, which needs attention. Finally, when exercising, please do what you can, adjust it to the degree that suits you best, and ensure that you are not injured during exercise or exercise.
What is the way to exercise back muscles?
If you have ever suffered from low back pain and come to the hospital, the doctor may tell you that in order to strengthen the muscle strength of the back and adjust the internal and external balance of the waist and spine, you should strengthen the back extensor exercise to achieve the purpose of treating and preventing low back pain.
How to exercise back muscles? Many people don't know. Here is a brief introduction to the back muscle exercises that can be done in bed in the morning and evening. (1) Dragonfly water style, also known as swallow style.
The patient is prone on the wooden bed, with his hands akimbo, his chest raised and his neck lifted, and his lower limbs extended backward and upward. At this time, due to the contraction of bilateral condylar spinous muscles, the whole body only touches the bed surface, like dragonflies or swallows.
(2) Five-point support method. The patient lies on his back, bending his lower limbs on the bed, holding his elbows and the back of his head as the support points, holding out his chest, upper abdomen and contracting bilateral sacrospinous muscles, so that the human body arches.
Because there are five supporting points, it is called five-point support method. (3) Four-point support method.
The patient lies on his back, his lower limbs are bent on the bed, his hands are supported on the bed surface, at the same time, he holds his chest and abdomen, and his head is also lifted off the bed surface, so that the bilateral sacrospinous muscles contract and people arch, thus achieving the purpose of exercising the extensor dorsi. Because there are four fulcrums, it is named four-point support method.
(4) Three-point support method. The patient lies on his back, with his lower limbs flexed and placed on the bed, his upper limbs flexed and his hands placed on his chest. At the same time, hold out your chest and stretch your abdomen, so that the sacrospinous muscles contract and exercise the extensor dorsi.
Therefore, only the head and feet are used as support points, so it is named three-point support method. The above only introduces several simple exercise methods. As long as you keep exercising for a long time, it is very beneficial to patients with low back pain.
However, it must be noted that people with destructive changes in the lumbar spine, patients with infectious diseases, the elderly and infirm, people with poor cardiopulmonary function, people with implants during surgery, and people with early surgery are not suitable for exercise. At the beginning, the frequency should not be too much, and then gradually increase the frequency, generally 1~2 times a day, 30 ~50 times each time.
Three-point support method is not suitable for patients with cervical spondylosis. If the symptoms get worse after exercise, you should stop exercising immediately.
How to exercise back muscles?
If at home, there are only two ways to practice your back:
1. Bend over and paddle with dumbbells. Hold the stool with your left hand, kneel on the stool with your left knee, and retreat your right leg. Hang the bell on your right arm, pull up the dumbbell with your back strength, then put it down and change direction. This action helps to practice the thickness of the back.
2. Pull back with the horizontal bar behind the neck. Narrow grip on the lower back and wide grip on the upper back. This action helps to practice the width of the back.
Each movement is practiced in three groups, each group strives for 8- 12, and the rest between groups is 1-2 minutes. Exhale when muscles contract. Inhale when muscles relax. Just get used to it.
If you are in the gym, there are other equipment to choose from.
1. Straight rod pull-down: Hold the rod with both hands, lean back about 30 degrees, and use the back strength to make the rod lean against the chest. Note: Shoulders should be spread back to avoid borrowing. This action mainly exercises the width of the back. You can also practice standing upright and pull the pole behind your neck.
2. Row in a sitting position. Sit on a low cushion with your back straight. Grasp the tripod or straight bar with both hands and pull it toward the ribs. This action mainly exercises the thickness of the back.
3. Pull hard. Put the barbell on the ground. Hold the bar with both hands, slightly wider than the shoulders, stand up and pull up the barbell. You can straighten or bend your legs and lean back slightly when standing upright. Note: this action is mainly to practice the lower back. It is harmful to the waist and needs professional belt or special protection. Beginners are advised to practice seriously.
Therefore, all movements require a straight back.