What are the benefits of back muscle group training for human body?

Some people walk tall, light and healthy, full of energy, giving people a healthy and beautiful impression. Modern men are required to have a strong back, so that the trunk is always straight and hard, showing a vigorous figure. The muscles of human back are mainly composed of latissimus dorsi, which is the largest and most powerful muscle, followed by trapezius, rhomboid, sacroiliac, teres major and teres minor.

Men's Back Muscle Group "Rowing" Training

There are three different grip distances in rowing training. "Narrow grip": the hands are separated by a palm width, mainly in the upper part of latissimus dorsi, including rhomboid muscle and infraspinatus, and teres major and teres minor widen the back; "Middle grip distance": the distance between hands is shoulder width, mainly in the middle of developed latissimus dorsi, which is suitable for beginners to exercise and can widen the back; "Wide grip": The distance between hands is one or two palms wider than the shoulder. Mainly in the middle and lower part of latissimus dorsi, the lower edge of latissimus dorsi can be extended to the waist. The shoulders of the feet are slightly wider, the two hand-held bells hang in front of the body, and the upper body bends forward until the back is parallel to the ground. Inhale, hold the bell back to the front of the leg, lift it along the front of the leg to the front of the lower abdomen, pause, exhale, and slowly put it down.

"Rowing" is a practice of lifting barbells with both hands and dumbbells with one hand. One-handed dumbbell rowing, usually standing with two feet apart, one hand on a stool or knee. You can also kneel on the stool with one leg and support it with one hand, so that your back is parallel to the ground. This method is more conducive to the concentrated force of latissimus dorsi. Inhale, the latissimus dorsi muscle contracts, so that the dumbbell retreats slightly, and is lifted to the outside of the lower abdomen along the side of the leg, and pauses. When lifting the bell, keep your upper arm close to your sides. Exhale, still controlled by latissimus dorsi, makes the dumbbell slowly put down along the leg side to recover.

Men's Back Muscle Group "Rowing" Training

Men's Back Muscle Group "Row Side by Side" Training

The exercise part of this movement is the same as the "narrow grip". Put a barbell piece at one end of the bar, and don't put an iron piece at the other end, and support it with corners to prevent it from slipping. Put the bar between your legs, the legs will naturally straighten or bend slightly, and the upper body will remain parallel to the ground. Hold your hands back and forth on the inside of the barbell piece, with your arms drooping, your chest flat and your head slightly raised. Inhale immediately, contract with the strength of latissimus dorsi, lift one end of the barbell to the chest and waist, and pause. When lifting the bell, your arms should be close to your sides and your upper body should always hold out your chest, which is more conducive to the contraction of latissimus dorsi. Exhale again, hold the bell and control it with latissimus dorsi, and slowly put it down to restore. When the arm is lowered and drooped, the two shoulder blades should be relaxed to fully extend the latissimus dorsi, but the barbell piece should not touch the ground.

Pull-ups Training of Men's Back Muscles

This action can be practiced on the horizontal bar or hanging beam. It has "chest" and "neck" training methods. From the effect, the back of the neck is better than the chest, and the wide grip is more conducive to the concentration of latissimus dorsi muscle strength than the narrow grip. Wide distance can make latissimus dorsi develop in an all-round way, but it is more beneficial to extend to the lower edge. Beginners should generally practice chest pull-ups with a slightly narrower grip (shoulder width). Hold the horizontal bar with both hands "backwards", that is, hold the horizontal bar with the palm forward. If you hold the bar forward with the back of your hand to practice pull-ups, its force point shifts to the biceps brachii of the upper arm. Hang your arms on the horizontal bar, and hold the bar tightly with your hands, so that the lower part of your back is relaxed, your latissimus dorsi is fully extended, and your calves are contracted backwards. Inhale immediately, concentrate the contraction force of latissimus dorsi, bend your arms, pull up to your chest or neck, and touch or touch the horizontal bar for a while. Exhale again, control with latissimus dorsi, and let the body slowly descend and recover. When the whole body droops, the scapula should be relaxed to fully extend the latissimus dorsi. If you can do it more than 15 times with your bare hands, you can hang a weight plate or weight around your waist to improve the training effect.

Men's Back Muscle Group "Heavy Hammer Pull" Training

This is a more advanced training method in the world. There are usually special instruments. One end of it is tied with an iron plate with adjustable weight, which is made to slide up and down by two guide rods, and the other end has a long rope bundle, which is dragged up and down or back and forth by pulleys. The end of the rope bundle is tied in the middle of the pull rod. According to this principle, you can also make it yourself.

(1) "Pull down with a heavy hammer": There are two ways for this action: "chest" and "neck". Its exercise position effect is the same as "wide grip distance". Sitting on a stool, holding both ends of the bar with both hands, the distance between the hands is wider than the shoulders, and the palms are held high above the head. Legs should be fixed, pressed, and not lifted. Then sigh. With the help of the contraction force of latissimus dorsi, elbow flexion makes the pull rod vertically pull down above the chest or behind the neck and shoulders, and pause for a moment. Exhale again, control with the strength of latissimus dorsi, and slowly straighten your arms to recover. When the arm is straight, the scapula is relaxed upward, so that the latissimus dorsi can be fully extended upward.

(2) "heavy hammer": the exercise part of this action is the same as "narrow grip distance". Sit on the ground, straighten your legs, put your feet against the fixed plate in front, and hold the pull rod with both hands, which is slightly narrower than your shoulders. Keep your arms shoulder-height in front of your body, relax your shoulders and lean forward slightly. Inhale immediately, with the contraction force of latissimus dorsi, bend your elbow and pull your upper arm close to your chest until your hands are in front of your chest and abdomen, and then stop. Exhale again, control with latissimus dorsi, and slowly straighten forward, so that latissimus dorsi can be fully stretched and recovered.

Bending training of men's back muscles

This action can be practiced with barbells and dumbbells. Feet slightly wider than shoulders, hands on the shoulders behind the neck, chest and waist. Hold the barbell firmly with both hands and stand upright. Exhale immediately and bend your upper body slowly forward until your back is parallel to the ground. At this point, the hips should be moved back, so that the center of gravity of the body is above the heel, and stop. Inhale again, stand up and recover with the strength of your back muscles, and breathe naturally after recovery. During the movement, the back must always be straight, and it is not allowed to relax the waist by arching the chest. Try to slow down the upper body as much as possible, and don't bend your body suddenly and quickly to prevent lumbar muscle sprain.

Hard pull training of men's low back muscles

You can practice with barbells or dumbbells. "straight leg hard pull": stand with your feet shoulder-width side by side, and hold the bar in front and back with both hands. Hang the bell in front of your legs with straight arms, hold your chest and abdomen, gird your waist and stand up straight. Exhale immediately, controlled by the strength of the back and waist muscles, so that the upper body bends forward slowly and the legs remain straight until the weight plate leaves the ground slightly. Inhale again, stand up with the bell, spread your shoulders back when standing upright, and try to hold your chest out. During the movement, always keep a straight posture, don't bend your back, and bend forward as slowly as possible.

Push-ups training of men's low back muscles

Lie on the pommel horse or stool with your lower abdomen and thighs, hook your heels on the wood, or invite others to ride on your thighs. Put your hands on your chest or behind your neck, and your upper body will droop slightly off the ground. Inhale immediately, with the help of the strength of the back muscles, make the upper body stand up and bend, the whole body is anti-arched, raise your head and lean back, and pause for a moment. Exhale again, slowly relax your back and let your upper body gradually descend to a point where your head is slightly off the ground. Then inhale and stand up. If you can do it more than 20 times, you can support heavy objects with your hands.

Men's Back Muscle Group Training

Time shows that beginners will practice "rowing with middle grip" and "bending over" in the first month after 3 months; In the second month, practice "rowing with narrow grip and parallel grip" and "hard pulling with straight legs"; In the third month, I practiced rowing and push-ups with a wide grip. Practice 2 ~ 3 groups for each movement, and practice 8 ~ 12 times for each group. From 3 months to 1 year, "parallel stroke" and "wide stroke" are the first combination. Take "pull-ups" and "narrow grip rowing" or "dumbbell rowing" as the second combination. Change a group every month, 2 ~ 4 groups for each movement, and practice 8 ~ 10 times for each group. After one year, we can make reasonable arrangements according to each person's muscle development characteristics, and take different key exercise parts as 1 combination. Generally, 2 ~ 3 actions can be arranged as a combination. The number of comprehensive groups is 8 ~ 12 groups, and each group exercises 6 ~ 10 times.