Why Do Men and Women Need to Train Their Backs? A Set of Back Exercises to Sculpt Back Muscle Lines from Multiple Angles and Directions
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Why do men and women need to train their backs?
The back muscles are the second largest muscle group in the body, but located on the back side, which is not visible to ourselves, so many people often ignore the importance of the back muscles. Long-term office workers who lack back training will easily feel waist and back pain. Strengthening the back muscles can relieve waist and back pain symptoms.
Newbies train chest, old hands train back.To have a good inverted triangle body, back muscle training is crucial. Fitness enthusiasts who ignore back training will not be able to build a strong physique, and their image and will not improve. Strengthening the back muscles can improve hunchback, poor appearance and unsightly figure problems.
Our back muscles are the large muscle groups of the body, mainly composed of the trapezoid muscle, the latissimus dorsi, the rhomboid muscle, the erector spinae, etc. These are the back muscles that need to be stimulated when training the back.
Women use 12-15RM weight to train their backs, which can modify the back lines, making them look better when wearing clothes. Men choose 8-10RM weight, which can shape the thick latissimus dorsi, shape a straight and upright figure, and embody the charm of men.
The main technique for training the back in the gym is a 'pull' action!For example, the horizontal rowing pull, the weighted pull-up, the high-pull down, these are the main exercises for training the back. Before training the back, we need to first conduct a low-intensity warm-up to activate the back muscles, then conduct formal training, so that the training can be more efficient.
Recommend 2 warm-up exercises, each exercise for 30 seconds, 2 sets.
Warm-up exercise 1, prone rowing
Warm-up exercise 2, forward T-shape stretching
Below, we share a set of back strength training exercises, 3 days training once, each exercise 3-4 sets, with 60s rest between sets, let the back muscles feel a full pump!
Exercise 1, T-bar row
This rowing action can stimulate the middle of the latissimus dorsi, increase the thickness of the back, it is a multi-joint composite action.
Exercise 2, pull-ups
The golden exercise for training the back, pull-ups are not just pull-ups, to train the biceps. However, because the back muscles are too weak, the weight is too large, it is difficult to complete a standard pull-up. At this time, we can lower the difficulty, do low-position pull-ups, or use resistance bands to assist pull-ups, to reduce our own weight.
- Wide grip on the pull-up bar, arms extended, hanging upside down, the lower legs are hooked back,
- Lower the shoulder blades, do not tuck the head into the neck, maintain a straight head and chest,
- Activate the latissimus dorsi, slowly pull the body up until the chin exceeds the bar,
- Do not turn the elbows inward, otherwise the arms will be sore after training
Exercise 3, high-pull down
This action trajectory is the opposite of pull-ups, the high-pull down is to bring the weight closer to the body, the stimulation of the back muscles is more isolated,
- Sit on the bench with a fixed lower body, hold the handle with the hand, the back of the hand faces oneself, maintain a straight sitting posture,
- Slightly lean back, gradually lower the crossbar to the chest, pause, feel the tension of the latissimus dorsi,
- Then slowly restore the action, relax the back muscles
Exercise 4, sitting horizontal rowing
This exercise can train the trapezoid muscle and latissimus dorsi
