The exercise of back muscle lines is a long process, and you can't have obvious effects immediately after one or two exercises. It takes a lot of effort to perfect the muscle lines of the back.
In the choice of sports action, you should choose the one that suits you, and don't use some difficult sports actions, which will easily make you make mistakes in sports and can't find the correct sports feeling. We choose the exercise action that suits you, so that you can find the feeling of your own exercise strength and know how to control the position of your exercise strength, so as to exercise your back muscles in a very targeted way.
A person who exercises for a long time tries to slow down the speed as much as possible. When exercising, he always pursues speed and times, and feels that he is very powerful if he does it many times faster. This is very naive. You have noticed that many experienced bodybuilders are not fast in the process of exercise, and their movements are slow and rhythmic. Slow speed can make our exercise more in-depth and comprehensive, and help us exercise to the muscle parts better.
We do the same in back exercises. Not too fast. Too fast is not only bad for exercise, but also easy to get hurt during exercise. Many people who are injured in fitness are related to exercising too fast. If they increase their speed, they will not be able to control their movements well, which will easily lead to muscle strain.
First of all, barbells are hard to pull.
At the beginning of our back exercise, you can pull your hand with a barbell. This exercise can shape your back muscles well and make your back shape better. When we practice, we hold the barbell with both hands, keep our backs straight, keep our heads forward and don't bow our heads. Don't put it too low when you pull it down. You can lift it behind your knees. Pay attention to the feeling of back force. Do not use your hands. The function of your hand is just a hook, hooking the barbell.
Second, dumbbell rowing
The second exercise is familiar to everyone and efficient. When we practice, one hand is supported on the dumbbell stool, then the back is straight, the knees are slightly bent, and then the other hand holds the dumbbell for stretching. You can choose a slightly heavier instrument when practicing, because this action is not very complicated, and adding some weight is better for exercise.
Third, the instrument is pulled up.
In the third exercise, we use a stretcher to exercise. You can change your posture slightly during exercise, which can have a good exercise effect on latissimus dorsi. When you sit down, keep your back straight. Don't bend your back. When exercising the back, most of the movements are to straighten the back. Remember this. Then grab the handle of the puller and pull it down. Let's lean back a little instead of sitting up straight. Tilting our body slightly can make your latissimus dorsi feel more obvious.
Fourth, rowing equipment
Rowing is a very efficient back exercise in our back exercise. The fourth exercise is to practice with a rowing machine. When exercising, keep your back straight, don't shrug your shoulders, then shake hands with the machine and stretch your back. Pay attention to the tension in your back and use your back muscles instead of your hands. Shake hands with the equipment as a whole and let the back muscles exercise.
Five, pull-ups
Finally, our finishing exercise is also familiar to many bodybuilders, and that is pull-ups. This exercise can shape our back muscles well and is an indispensable exercise in back exercise. Pay attention to the correct posture and appropriate sensibility when practicing. Don't deceive yourself to exercise with your feet or other parts of your body. When practicing, our backs should be straight, and we should pay attention to the contraction of our backs when doing pull-ups. Don't practice too fast, let the speed slow down and let the muscles feel enough excitement.
These five exercises can be practiced in three groups, each group 10~ 12 times. Keep exercising like this for a month, and you will find that your back muscle lines gradually emerge.
Back exercise should pay attention to control the speed, too fast will affect our exercise effect, so that muscles can feel the stimulation is the truth of our exercise. Keep your movements correct, feel the right intensity and control the right speed during practice. This will make your back muscle lines more perfect.