What exercises should be done to train the back muscles? What should be paid attention to when training the back muscles?

If you don't want to have a hunchback, you should start exercising. A beautiful back will make you stand tall. So what exercises should you do to train your back muscles? What should you pay attention to when training your back muscles? Let's take a look below.

1. Bent-over double-arm rowing

Doing bent-over double-arm rowing can train the latissimus dorsi. The key points of the movement are: bend over, bend your knees slightly, hold a dumbbell in each hand, and hang them in front of the body. Then use the contraction of the latissimus dorsi to pull the dumbbells until the elbows are at the same height as the shoulders or slightly higher than the shoulders. After a short pause, use the tension of the latissimus dorsi to slowly restore the dumbbells. This is a cycle, do a dozen each time, and after a period of time, you can effectively strengthen the muscles of the lower back.

2. Bent-over single-arm row

For those who are just learning to exercise and cannot do the double-arm rowing movement, you can start with the single-arm rowing movement. The key to the bent-over single-arm rowing movement is: bend over, hold a dumbbell in one hand, and place the other hand on a fixed object at the same height as the knee on the same side to help stabilize the body, such as a railing, chair or stool. Then contract the back muscles and use the muscle strength to lift the dumbbell up, try to raise it to the same height as the waist, pause for a while, then stretch the back muscles, control the strength and slowly restore it to the most original state of movement. Switch to the other side and practice in the same way. Do four to five sets each time. After persisting for a period of time, you will notice obvious changes in the lower back muscles.

3. Pull-ups

Hold the horizontal bar with both hands, use the strength of your arms and back to slowly pull your body up until your chin is above the horizontal bar, and pause for a moment. Use the strength of your arms and back to control your body to slowly lower it until your arms are almost straight.

4. Seated pull-down

Sit on the seat of the exercise equipment, hold the handles at both ends of the upper horizontal bar with both hands. Inhale, pull the horizontal bar vertically down from the position above the head to the level of the back of the neck and shoulders, or pull the horizontal bar vertically down from the position above the head to the chest, pause for 2-3 seconds; then exhale, slowly return to the original position. Repeat the above actions.

5. Deadlift

Stand in the middle of the barbell with your legs slightly wider than your shoulders, as close to the barbell as possible. Bend your knees and hips, and hold the barbell with both hands. Pull the barbell off the ground until your legs are almost straight (slightly bent, don't lock it). Put your center of gravity on your heels and use your leg strength to lift the barbell. Slowly lower the barbell.

1. In vertical pulling movements, the latissimus dorsi is more involved. In horizontal pulling movements, the rhomboids and middle trapezius are more involved. Generally speaking, the closer the trunk is to vertical, the more the latissimus dorsi is involved. The closer the trunk is to horizontal, the more the rhomboids and middle back muscles are involved.

2. Stretch at the lowest point and squeeze at the midpoint (apex), thinking of pulling the weight with your elbows. This sounds simple, but I bet that 95% of trainers do not have enough range of motion in back training. This is like some people using half squats instead of squats. They want to show off with heavy weights and don't care about doing the right movements.

3. Always keep your chest up when doing exercises. This is very important in all exercises if you care about the health of your lower back. When doing exercises, lift your chest and keep your chest up. This will keep the spine in a natural curve. The number one cause of lower back injuries is the back bending under weight, so keep the spine in a natural curve when doing exercises.

1. Wide-grip push-ups

Action 1: 5 sets, 10 times each, 30 seconds interval

2. Push-ups with back claps

Action 2: 5 sets, 10 times each, 30 seconds interval

3. Supine leg swing

Action 3: 5 sets, 10 times each, 30 seconds interval

4. L-shaped support

Action 4: 5 sets, 1 time per set, lasting 30 seconds, with 1 minute interval between each set

1. Raw and cold vegetables

You cannot eat uncooked raw vegetables after fitness, such as carrots, lettuce, broccoli, etc. Although they are healthy low-fat foods, they are not suitable for consumption after fitness. Because these foods are not enough to replenish energy to maintain a healthy metabolic rate.

2. Puffed food

Potato chips, French fries, hamburgers, hot dogs and corn chips may quickly fill a hungry stomach, but eating them after a workout is equivalent to undoing the effect of the previous workout. The fat in these foods is difficult to digest, which is not what people want to see after exercise. What needs to be replenished after exercise is glycogen, not increased fat stored in the body.

3. Unripe bananas

Eating bananas can cure constipation, but eating unripe bananas will make constipation worse. This is because bananas contain a lot of dietary fiber, which will mostly not be digested and absorbed. Raw bananas can increase the volume of stool and cause constipation.

4. High-energy foods

Milk chocolate is rich in sugar and calories, so it is not the right food for you after exercise. The disadvantages of eating it far outweigh the benefits of replenishing energy. Dark chocolate (containing more than 70% cocoa) is healthier and can help you recover quickly after exercise, but it is not suitable to eat too much.