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What are the back muscle training methods

by GuoxinWei on June 12, 2021

  A person who insists on exercising is of great help to others and can effectively enhance physical fitness. How to exercise the back muscles? You can train your back by mid-grip pull-ups, side-lying stretches, alternating kettlebell rowing, and one-arm kettlebell rowing. So, what are the training methods for back muscles? Let's take a look at the back training methods together!

  mid-grip pull-ups

  1. In a neutral grip, hold two parallel pull-up bars and hang freely under the bars with your arms straight. This is the starting position of the action.

  2. Bend the elbows, pull up the body, and stretch the glenohumeral joint. Do not use shaking inertia to complete this action. Try to put the lower bara on the pole, beyond the position of the hand.

  3. Pause at the top of the action, then descend to return to the starting position.

  lateral stretch

  1. First lie on the left side and bend your left leg forward to keep your body stable (use the strength of your abdominal muscles to keep your body from tilting)

  2. Straighten your right leg and place your right foot on the floor behind your left foot. Straighten your right arm over your head, and gently pull your right wrist with your left hand to fully stretch your right body. Then switch sides.

  alternate kettlebell rowing

  1. Put a kettlebell in front of each foot. Bend your knees slightly, sink your upper body parallel to the ground, and keep your back straight. Hold the kettlebell with both hands, this is the starting position of the action.

  2. Contract one shoulder blade, bend the elbow, and pull the kettlebell to the side of the abdomen.

  3. Put down the kettlebell and repeat the above action with the other hand.

  one-arm kettlebell rowing

  1. Place a kettlebell in front of your feet. Bend your knees slightly, push your hips back as far as possible, and keep your upper body bent. This is the starting position.

  2. Grasp the kettlebell, contract the shoulder blades, bend the elbows, pull the kettlebell to the side of the abdomen, hold it for a while, then lower the kettlebell back to the starting position. Keep your back straight throughout.

  back lunge turn

  1. Stand upright with your feet shoulder-width apart. This is the starting position of the movement.

  2. Step one leg back, bend the front leg, and make a reverse lunge down. During the squat, the upper body rotates to the side of the front leg.

  3. Stay at the bottom for a while, then return to the starting position, repeat the above actions on the other side, and do the actions alternately on both sides to the recommended number of times.

  tuck your knees and touch your chest

  1. Lie on your back with your back on the ground. Pull your knees to your chest.

  2. Hold your arms under the knees, not the inside of the knees (otherwise it will cause excessive pressure on the knee joints)

  3. Slowly pull the knee to the shoulder. This action can also stretch the hip muscles.