Now more and more people go to the gym for health or good shape, but there are still many people who cannot go to the gym because of time or distance, but they have no way to train at home. So I recently prepared some materials and decided to give you a series of articles about training at home. I have already updated the articles on chest training at home. Today we will look at how to exercise your back at home, hoping to help you.
Back Muscle Anatomy
First of all, we have to know what muscles our back muscles contain. We know these muscles clearly, and we can use reasonable exercise intensity to control them all It is stimulated, so that our backs will be fully exercised, and our backs will be more stylish. What are the specific muscles of the back?
The back we often say is mainly the latissimus dorsi. It is located in our lower back and under the skin of the outer chest. It starts from our ribs, thoracic spine and iliac crest and ends at our work, so we want to train our back We generally need to do pulling exercises for the platysma.
and the large round muscles, small round muscles, rhomboid muscles and trapezius muscles on our back actually belong to our back muscles. If we want our The back looks thick and sexy. The training of these muscles is also essential, but their starting point or ending point is almost related to our scapula, so add some scapula exercises at this time, and you can train them well.
Why back training is essential
In addition to letting us have a handsome inverted triangle figure, we can also improve our posture and make us more upright. .
Because modern people sit for a long time and play with their mobile phones with their heads down, many people have postural problems with chest and hunchback, causing various shoulder and neck discomforts, but back training can well adjust this posture problem.
Also, most people in the fitness group like to practice chest, and even derived Monday is "International Breast Training Day", if you don’t practice back and only practice chest, In the end, you are likely to be too tense in the front muscles and too weak in the back, which will eventually lead to a round shoulder hunchback. Training the chest and back will give you a handsome figure, both are indispensable.
So, our back training is essential. After all that, I can’t go to the gym. How should I practice back at home? We then look down.
How to train the family back
First action: Supine elastic band pull down
Action points: Lie down on the ground and fix the elastic band directly above the head For objects, hold the handle of the elastic band with both hands, tighten the core, exhale, and exert force on the latissimus dorsi. Pull the elbows to the sides of the body as much as possible, pause, and then slowly return to the initial position, repeat this action.
Second action: straight arm elastic band pull down
Action points: standing, knees slightly bent, core tightened, body slightly forward leaning , Fix the elastic band on the fixed object obliquely above the head, slightly bend the elbows, the distance between the hands is slightly narrower than the shoulders, exhale the latissimus dorsi muscle force, pull the elastic band handle on the hip bone, pause, and then slowly return to the original position. Repeat this action.
The third action: sitting with elastic band rowing
Action points: sit still on the ground, with your legs together and bend slightly, and place the elastic band on both sides On the soles of the feet, the upper body is straight, hold the elastic band with both hands, the core is tightened, exhale, pull the elastic band back as far as possible, pull it to the limit and pause, and then inhale slowly to restore.Repeat this action.
Fourth action: rowing with one-arm elastic band
Action points: find a support, kneel on the support with one leg, and the other The legs are slightly bent, the body is straight, close to parallel to the ground, the elastic band is stepped on the foot, the core is tightened, and the latissimus dorsi muscle is exhaled. Try to pull the elastic band to the side of the body, pause, and inhale slowly to return to Initial position, repeat this action.
Summary
When you train at home, most of the muscle groups are still relatively easy to train, and you usually worry about back training. But the back is an indispensable part of our training program, because if the training in other positions is more developed, but the back is not trained, it is easy to have a round shoulder hunchback. If you have a hunchback with round shoulders, training your back will have a certain improvement effect, so the back must be practiced. The four movements given above can be comprehensively trained to your entire back at home, and hope to help everyone. Welcome everyone to leave a message to discuss and pay attention, and we will continue to update family training in the near future. thank you all.
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