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Back Muscle Exercise➣Children's Back Muscle Exercise

release time：2023-11-29 23:57:28 source：net of attack author：{typename type="name"/}

Today I will share with you the knowledge of back muscle exercise, which will also explain children's back muscle exercise. If it happens to solve the problems you are facing now, don't forget to follow this page Stand up, let's start now! List of contents of this article: 1. Which exercises exercise the back? 2. Eight exercises for back muscle exercise 3. What are the methods of back muscle exercise 4. How to practice the back muscles? Exercises to strengthen the back muscles include: lying on the stomach, doing bent-over rowing with dumbbells, and pull-ups. Lie on your stomach and rise from both ends. Target exercise area: erector spinae. Push-ups Push-ups are very common movements in our daily life, but they are also a very good set of movements for strength training. Although the movements are not difficult, the effect of fitness exercises can be achieved only by standardizing them. Action 2: Many people ignore self-weight rowing. This is a very effective back training action. Especially for novices, it is very useful to find the feeling of back force. Not only does it stimulate the upper back, but the arms are also exercised. You can do it on the horizontal bar or on a barbell rack. Generally speaking, the action can be arranged at the very beginning of the training, as a good warm-up group, for 12-15 times, about 3 groups. Dumbbell rowing is a more targeted movement, which is especially beneficial for exercising the back muscles. The equipment it needs to use is also very simple, just a pair of dumbbells is enough, and it is not necessary to go to a special gym. Effective back exercise: pull-ups. During the exercise, hang your arms in the air, use your back to lift your body upwards, and keep your chin above the horizontal bar. Try to make the upper edge of your chest close to the horizontal bar, and then hold for 1 to 2 seconds before returning to the original state. The front of the neck drops. Eight exercises for back muscle exercise 1. One-arm dumbbell rowing, kneeling with left leg on the edge of the flat bench, leaning forward parallel to the ground, supporting and driving with the left hand, the head naturally droops. 2. Make more use of free weights or free equipment training, such as dumbbells, barbells, etc. Pull-ups, dumbbell and barbell rows are still the best exercises for working the back muscles. Conclusion: Back muscle training requires back muscle training and we are unremitting. The above is a detailed introduction to back muscle training and back muscle training essentials, hoping to help everyone exercise better muscles. 3. Kneeling push-ups can exercise our back muscles more effectively than ordinary push-ups. At the beginning, our legs are in a kneeling position, try to keep 90 degrees between the thighs and thighs, and then lean down. At the beginning of the movement, we also use our arms to start doing push-ups, but we can feel our buttocks and back pulling more obviously. 4. Supine pull-ups: Supine pull-ups are very harsh on the strength of the shoulder muscles. If the shoulder strength is not enough, it is recommended not to try it, otherwise it is easy to strain. V-bar pull-ups: This action can easily take your back "out of control" and rely on your biceps to do the work. What are the methods of back muscle training 1. How to train back muscles 1. One-arm dumbbell rowing is a back muscle exercise during exercise. We need to let our hands alternate back muscles to exercise, so that the back muscles can be exercised. Your back muscles exercise both backs Get a more in-depth workout. 2. Chest expansion exercise Chest expansion can exercise the back muscles, but when doing chest expansion exercises, it is necessary to ensure that the elbows are expanded backward as much as possible. The larger the range, the more obvious the exercise on the back muscles. 2 Push-ups Practice push-ups can also exercise the back muscles, but only if your push-ups are of sufficient standard. 3. Plank support Fitness methods such as plank support are generally used to exercise abdominal muscles and chest muscles. How to train the back muscles? 1. How to train the back muscles 1. One-arm dumbbell rowing. When practicing this action, we need to exercise the back muscles with both hands alternately, so that your two backs can get a more in-depth exercise. Effect. 2. When doing push-ups, the back muscles can be exercised one by one. However, the movements must be standard, the legs must be straightened, the knees cannot be bent, and the chest must be close to the ground (not lying on the ground), so that the back muscles can be fully exercised. It is better to practice about 50 a day. 3. Step/Method 1 Pull-ups. Use pull-ups to exercise the back and increase the width of the back: hold the hands a little wider than the shoulders, lift the body hard so that the lower jaw exceeds the horizontal bar, and then control the body to fall slowly. Generally do 3-4 groups, each group of 8-12 times. Be careful not to shake your body during the movement, and do not lower down too fast. 4. Pull-ups, pull-ups are mainly for exercising the latissimus dorsi and teres major muscles, which can be said to be the most important action for exercising the back muscles; you can use the way of pushing the barbell, and the sitting posture pull-down can also achieve the purpose of exercising the latissimus dorsi . In addition, it can be done through rowing and other targeted exercises. 5. If you want to exercise your back muscles, you can use horizontal bar traction, Xiao Yanfei, five-point support and other methods to exercise. Horizontal bar traction: Through horizontal bar traction, the strength of the muscles around the spine can be increased to protect the stability of the spine, thereby delaying the degeneration of the spine and avoiding bone hyperplasia and herniated intervertebral disc. Eight movements of muscle method back muscle exercise 1. Stretch at the lowest point, squeeze at the midpoint (vertex), think of pulling the weight with the elbow. It sounds simple enough, but I bet 95% of lifters don't use enough range of motion in their back workouts. It's like some people who use half squats instead of squats, they want to use heavy weights to show themselves, and they don't care about getting the correct form. 2. Bent over barbell rowing can be used as a key exercise for training the back muscles. You can consider increasing the training intensity in terms of the number of sets and the number of sets. It is recommended to train 6 sets of 12 sets per set. In training this action, the displacement of the rowing action must be sufficient so as to fully stimulate the development of the entire back muscle. 3. Bend over and row with one arm. This action mainly trains the outer back and lower back. Hold a dumbbell in one hand with the palm facing inward, and use the other hand to stabilize the body on the same level as the knee on the same side. That’s all for the introduction of back muscle training. Thank you for taking the time to read the content of this site. For more information about children’s back muscle training and back muscle training, don’t forget to search on this site.

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