The back muscles, as the second largest muscle group after the thigh muscles, are the key to training for bodybuilders. Unlike the pectoral muscles, the composition of the back muscles is more complex. The entire back muscle group is divided into three parts: upper, middle and lower.

The upper back muscle group includes rhomboids, large round muscles, small round muscles, infraspinatus muscles, rhomboids; the middle back muscle group is dominated by the latissimus dorsi muscle, and the lower back is mainly the erector spinae muscle. Men want to have a developed back muscles, women want to back fat casting back line beauty, back of the comprehensive training is essential.

The reason why many fitness to build the back muscle as a complex training program, one because the back muscles are not a single stimulus, multiple muscles need comprehensive training; two back muscles mainly rely on? Pull training? , by fixing the shoulder blades as well as the arms tightening way to make the back tighten thus stimulating the back muscles.

Part of the fitness of the gym equipment training is not clear, and even not clear the training parts of the equipment, blind training not only can not have a significant stimulation of the muscles, but also may cause muscle strain.

The fitness program is the first step for white exercisers to start exercising, generally speaking, the human body's three major muscle groups, legs, back, chest, it is recommended to rotate the training by day. So what exactly are the classic training methods for with the complex back muscle training?

1, seated rowing

Seated rowing is the classic action of the back tension training, fitness training in the rowing before the handlebar can be selected, generally speaking, a single lever handle can be trained to the latissimus dorsi muscle, triangular handlebar is aimed at the upper back of the training.

Start training, keep the upper body straight, feet on the pedal, ensure that the legs are naturally separated. Both hands hold the handle to keep both hands relaxed, do not shrug your shoulders, will be adjusted to the weight of their own can bear the weight within the scope of the arms clamped backward pull, the upper body to maintain an upright not backward. Exhale as you pull and inhale as you drop back down.

2, W stretch

W stretch is to fully tighten the back of the back to find a point of strength training. Arms against the ears at the straight arms, bent elbows, so that the arms and the entire back of the W style, elbow joints and back level, but not too far back, hands up, elbows down *** with the force, to keep the shoulder blades tightened.

This action is mainly for the training of the latissimus dorsi muscle, which can play a good role in the contraction of the back muscles.

3, straight arm rope pull down,

The same back training equipment, keep your arms slightly bent, hold the handle with both hands, shoulders naturally relaxed, shoulder blades tightened, knees slightly curved, rope pull down, exhale, pull the rope to the hips, pause for 2 seconds, at the same time, the chest has a clamping forward movement. Make sure your back is fully energized.

4, pull-up

To cause upward belongs to the back muscle training in the more difficult action, in the training of the early need to have a good arm support, especially the back can not correctly find the point of force of the partners, the upper limbs of the muscle groups of the weak basically the pull-ups are not standard.

The training should ensure that the shoulders are not shrugged, and the core muscles should be taut. The general lack of strength of the small partners is recommended to strengthen the arm strength, core muscle group training, and then finally pull-ups.

In addition to the above, one-armed dumbbell rowing, hard pulling, squatting can be trained to the back muscles, fitness in the back muscle training not only to ensure that the training intensity to achieve the effect of stimulating the muscles, but also to change the way of contact with a variety of back training equipment.

Multiple equipment training in order to increase the fun at the same time all-round stimulation to the back of the muscle groups. Compared to other muscle groups, the back muscle belongs to the more difficult training muscle groups, especially for women, the back muscle can not be obviously prominent, but the back of the low-fat effect can still become the direction of women's efforts.