In exercise movements, each movement has a very good exercise effect, and at the same time, the exercise parts of each movement are different, so when we exercise, we can choose to move according to our own needs. How to train the back muscles? I believe someone still knows. So, how to train the back muscles most effectively? Let’s learn how to practice together.

Method 1

Lie on your stomach, stretch your body, and fully extend your legs and arms to all sides. Lengthen your spine, extend your arms, and lift your shoulders and legs slightly off the floor. Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly raise the left hand and right leg, return to the horizontal line, switch to the right hand and raise the left leg, and always keep the legs and hands on the ground to exercise the back muscles Group hips.

Method 2

Bend and grab the dumbbells with an overhand grip. Put your other hand on the bench to support your body. The other knee is also bent and supported on the bench. Your body is almost parallel to the ground, and you raise your head and chest. Put the weight as low as possible, and pull the weight up with your palms facing your body; keep your body as still as possible, and use your back instead of your arms to pull the dumbbell to your side; lower it slowly, maintaining control of the weight, and practice again after completing one side other side.

Method 3

When doing push-ups, the back muscles will be stretched and exercised. But it works according to the standards. The legs should be straight, the knees should not be bent, and the chest should be close to the ground (not lying on the ground), so that the back muscles can be fully exercised. It is appropriate to practice about 50 exercises every day.

Method 4

The turning exercise will strengthen the muscles of the left and right parts of the back respectively. When turning to the left, the muscles in the left half of the back are exercised, and conversely, the right half is exercised. When doing turning exercises, you can stand with your legs naturally separated and straight, and do not turn your legs when turning. Or sit on a mat, straighten one leg, then curl up the other leg, and perform twisting movements with only your upper body.

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