Feel their back muscles are too weak, how to strengthen the back muscle exercises?

More fitness friends, in the pectoral muscles and arms above may not be a big gap, but in the legs and back training gap at a glance, today, one by one, I want to explain to you to build a perfect back of a few essential actions as well as the number of times they train and the number of groups.

One, warm-up action

No matter what exercise, you need to let your body warm up first, to avoid injuries later training. After a certain amount of stretching, start doing pull-ups, narrow grip and wide grip each two groups, each group of 8-10, depending on their ability, discretionary increase or decrease. Movements should be slow, to feel the muscle contraction, so that the back is completely ? The back will be warmed up. The back of the body will be warmed up.

Two, high pull-down

Classic back training action, you can first use a small weight to continue to stretch the back. It mainly targets the latissimus dorsi muscle, making your back grow two? small wings? Remember, the arm should not compensate for too much power, the power part is not right, the small arm will be the first to congested without strength. Each group 8-12 times, do four groups.

Three, one-handed dumbbell rowing

This action novice try may be difficult, because even if you do, it is difficult to experience the muscle force as well as contraction feeling. To do this action, to first find a place where the hand can be supported, such as dumbbell rack. After the hand support, keep the hips level back parallel to the ground as far as possible, and then rely on the contraction of the back muscles to drive the arm movement, the trajectory of the movement can be a little bit bigger, keep the uniform speed, the muscle persistent force. Each group of 8-12 do four groups.

Four, T-bar rowing

Looking at the name may be many friends do not understand, the following picture will allow you to understand at a glance. This is a comprehensive movement that mobilizes many muscles, especially this part of the erector spinae. You can go up to a big weight at first, which will make your back explode instantly. Standing over a barbell, with the help of a V-rack, your lower body resembles a zig-zag, and your upper body leans forward as far as possible, doing four sets of 8-10 each.

Five, hard pull

This action can largely stimulate muscle growth, with the traditional hard pull is different, this need to straight leg, by the back of the power to drive the barbell to do sports. It is recommended to bring a belt to protect your body to avoid pulling on the impact of training. Hard pull, do not have to do like the traditional hard pull after each action to put the barbell on the ground, the barbell down to about 10cm below the knee to continue to pull up until a complete set of done and then put down. The advantage of doing so is that the back has been in the stimulation, each group of 6-8 do 4 groups.

After doing these moves by heart, you won't be able to pull up even one pull-up! Get it and add it to your own training program right away!