In the gym, chest muscle training has always been the most popular part of the novice. Everyone wants to have a pair of full chest muscles to show off their toned body. However, many people ignore the back training, resulting in a developed chest and a relatively weak back.

So-called: novice chest training, veteran back training! The importance of the back muscles is self-evident. Today, we are going to talk about the many benefits of back exercise:

1. The back muscles are the body’s support system and are very important for maintaining good posture and balance. Back training can activate the back muscles, improve the back pain problem, improve the health index, and create a straight posture.

2, weight loss people strengthen the back muscle, can improve the muscle content, effectively improve the basic metabolic value, let you consume more calories every day, help to increase the fat burning speed, let you lose weight faster.

3, boys back practice can increase the width and thickness of the back, create an inverted triangle figure, so that the whole body proportion is more symmetrical. Girls practice back to choose small weight, can improve the problem of tiger back, shape thin and beautiful back, let you wear clothes better.

How to practice back scientifically? In order to train the back muscles, we must first clarify the structure of the back muscles, which mainly includes the major back muscles, trapezius muscles, rhomboids and scalene muscles.

For different back muscles, we can take different training movements, in order to exercise the full range.

Step 1: Pull-ups

One of the classic back exercises is the pull-up, which is familiar to many fitness enthusiasts. By holding the bar above, use the muscle strength of the back to pull the body up until the chin is above the bar, and then slowly lower the body. This exercise focuses on the muscles of the back, especially the lats.

Action 2. Barbell row

Barbell row is another classic exercise to train your back muscles. Standing in front of the bar, bend down to keep your upper body parallel to the floor, hold the bar with both hands, and then pull the bar toward your chest, keeping your back straight. This exercise effectively works the broad back and trapezius muscles of the back.

Action 3, dumbbell one-arm row

The dumbbell one-arm row is a very good back training move. While standing, place one hand on the dumbbell rack and pick up the dumbbell with the other, bend over and keep your upper body parallel to the floor, then pull the dumbbell toward your chest and slowly lower it. This move will help you better exercise the muscle balance in your back.

Action 4. Reverse the bird

Reverse flying is an exercise that can effectively train the muscles of the back. By using dumbbells or instruments for reverse flying, you can focus on exercising back muscles such as lats and trapezius muscles. When doing reverse flying, keep your body stable, keep your weight on your heels, and pay attention to keeping your back straight.

Move 5. The goat stands up

Goat lift, is a comprehensive exercise of the back muscles. While standing, place your hands on your legs and bend your upper body forward, then slowly straighten your upper body while drawing your shoulder blades inward. This movement can effectively build the muscle strength and stability of the back.

One final note:

1, before any fitness training, please ensure that you have a proper warm-up exercise in advance and train under the guidance of a professional coach to avoid injury.

2, back training also need to pay attention to the right amount of load, according to their actual situation to determine. Too light a load will make training less effective, and too heavy a load will increase the risk of injury.

3, pay attention to the correct training posture. Maintain good posture during training and try to avoid the cat’s back or bending over.