Nowadays, most people have a posture that is hunched over their chests. Because they sit in front of the computer all day long, most people will sit with their backs hunched over for comfort. In the long run, they will have a hunched back with their chests covered. And many people tend to ignore back training, which can easily lead to muscle imbalance, not only unsightly posture, but also lead to back pain and other problems. For example, problems such as upper crossed syndrome caused by excessive tension in the chest muscles and relaxation of back muscles, anterior pelvic tilt caused by shortened and tense lower back muscles, and other problems. So back training is essential.
Why do so many fitness enthusiasts like to do back exercises? Because there are so many benefits to back training. The first thing is to make your posture more upright, say goodbye to bad posture, and balance the chest-containing and hunched posture caused by the imbalance of chest muscles and back muscles through back exercises. Secondly, improve your own metabolism and promote fat burning. Because the back muscle group is the second largest muscle group in the human body, when the back muscles are enriched, it can effectively inhibit the growth of back fat and outline the back muscle lines.
The following is the complete solution to the training movements of back muscles:
, Pull-ups
, Goat press-up
, Single-arm dumbbell rowing
, bent over dumbbell rowing
, bent over barbell rowing
, seated barbell weight "bow"
, high pull-down behind the neck
, equipment seated pull-down back (V handle)
, equipment seated reverse-grip high pull-down
0, equipment seated pull-down back
1. Equipment for seated wide-grip pull-downs
2. Equipment for seated back extension
3. Equipment for seated rowing
4. Upright pushdown
5, rope upright pullback
6, bent over T-bar rowing
These pictures cover the training actions of back muscles, including dumbbell training, barbell training, body weight training and mechanical training. Just combine 4-5 of the movements on back training day.
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