Horizontal bar or eight-character exercise of fitness equipment. Horizontal bar exercises mainly exercise latissimus dorsi. Wide horizontal bar exercises help to widen shoulders and develop back muscles, while narrow horizontal bar exercises can lengthen latissimus dorsi. The specific method is: hands are as wide as possible than the horizontal bar or eight-character frame on fitness equipment, and shoulders are relaxed and naturally droop. Then bend your arm and pull it up until your chest is flush with the bar surface, or at least the Adam's apple or the back of your neck is flush with the bar surface, then put it down and practice it 5- 10 times a day according to your physical condition.
Exercise of fitness equipment. If possible, you can go to the gym to do stretching exercises and exercise your back muscles. When you start practicing, you should take it step by step. Don't push too hard at first, it's easy to strain your muscles.
Push-ups When doing push-ups, the back muscles will be exercised one by one. However, it only works when it is standard. Legs should be straight, knees should not be bent, chest should be close to the ground (don't lie prone on the ground), so that back muscles can be fully exercised. It is advisable to practice about 50 times a day.
Torsional movement. Different from chest expansion exercise, turning exercise strengthens the muscles of the left and right parts of the back respectively. When turning left, the muscles in the left half of the back are exercised, while the muscles in the right half are exercised. When doing the twist, you can stand up straight with your legs apart naturally, and don't turn your legs when turning. Or sit on the mat, straighten one leg, then curl up the other leg and just do the upper body rotation.
Bend over and paddle with dumbbells. Find a chair or bench, hold the chair with your left hand, kneel on the chair with your left leg straight, and row from top to bottom with a dumbbell in your right hand for half an hour at a time; Then change the left hand to hold the dumbbell. Say it again. Mainly can exercise latissimus dorsi.
Through the above introduction, everyone knows how to practice back muscles. You must be patient when exercising muscles, and you need to improve your muscle endurance. It mainly includes two aspects, one is anti-fatigue endurance, and the other is its own cardiovascular endurance. Only when the endurance of these two aspects is enhanced at the same time can the muscles be better trained.