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Why do men and women need to train their backs?

The back muscle group is the second largest muscle group in the body, but it is located on the back side and cannot be seen by oneself, 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 muscle group can help you 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 body, and their shape and will not improve. Strengthening the back muscles can improve hunchback, bad appearance, and unsightly figure problems.

Our back muscle group is a large muscle group, mainly composed of the trapezoid muscle, latissimus dorsi, erector spinae, and other muscles. These are the muscle groups that need to be stimulated when training the back.

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Women should use weights of 12-15RM to train their backs, which can modify the back lines, making them look better when wearing clothes. Men should choose weights of 8-10RM, which can shape a thick latissimus dorsi, shape a straight and upright posture, and a handsome inverted triangle figure, and reflect men's charm.

The main techniques for training the back in the gym are a 'pull' action!For example, horizontal rowing, weighted pull-ups, and high-pulldowns are the main exercises for training the back. Before training the back, we need to first perform a low-intensity warm-up to activate the back muscles, and then perform 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, lying supine rowing

Warm-up exercise 2, supine T-shape stretching

Below shares a group of back strength training exercises, train 3 times a week, each exercise 3-4 sets, with a rest of 60s between sets, and let the back muscles feel a full pump!

Action 1, T-bar row

This rowing action can stimulate the middle of the latissimus dorsi, increase the thickness of the back, and is a multi-joint compound exercise.

The golden exercise for training the back, pull-ups are not nothing, can train the biceps. However, if 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, perform low-position pull-ups, or use resistance bands to assist in pull-ups to reduce our own weight.

Hold a wide grip on the pull-up bar, arms straight, body suspended, lower legs hooked back,

• Lower the shoulder blades, do not retract the neck, keep the head up and chest up.
• Activate the latissimus dorsi, slowly pull the body up until the chin exceeds the bar.
• Do not bend your elbows, otherwise your arms will be very sore after training.
• Action 3, high pulley

This action's trajectory is the opposite of pull-ups, high pulley is to bring the weight closer to the body, and the back muscles are stimulated more isolately.

Sit on the equipment bench, fix the lower body, hold the equipment with your hands, the back of your hands face yourself, keep the straight sitting posture,

• Slightly lean back, gradually lower the horizontal bar to your chest, pause, feel the tension of the latissimus dorsi.
• Then slowly restore the action, relax the back muscles.
• Action 4, seated horizontal rowing

This action can exercise the trapezoid muscle and the latissimus dorsi.

Hold the handle with palms facing each other, arms straight, waist straight, knees slightly bent, forward extension.