The back muscle is the largest muscle in our upper body, and it is also a muscle that is difficult to train. We need to use some equipment to train the entire back. There are many back training movements. So do you know what back training movements are? Let’s go take a look below!
1. Traditional Deadlift
Keep your back flat, as an arched spine pull can hurt your lumbar spine. Make sure you pull in such a way that the barbell is straight up and down from start to finish. This means the barbell is above your feet (no more than 3cm from your calves). The shoulder blades will be positioned over the bar to allow for proper transfer and distribution of force output. Once you grab the bar, squeeze your chest so your back is flat. Tightness is key, so try squeezing the bar and then pulling it up off the floor. Stabilize your body with your feet, bend at the hips, and stand up.
2. Straight arm press down
(4 groups, 15 times each. The first group is the warm-up group.) This action can be fully utilized Function of the latissimus dorsi muscle. The latissimus dorsi muscle moves the humerus (upper arm bone) backward and downward. Keep your elbows slightly bent, but don't change the angle of your torso. This action only requires movement of the shoulder joint. At the top position, you can feel a strong contraction of your lats. On the low end, push through your pecs. Don't use other muscles to generate force.
3. Pull-ups
Put your palms facing the parallel bars, kneel on the mat with your knees hanging down naturally. Use your latissimus dorsi strength to pull your body up until the parallel bars touch your chest. Stay still for a second, then inhale to relax your latissimus dorsi, let your body slowly lower until it sag completely, and repeat. The success of pull-ups depends largely on how you move your shoulder blades so that the muscles that are stimulated the most are not your arms. You need to develop the strength to pull your shoulders down, and when you pull them up, your shoulders need to bear your weight. This is the first step to pulling yourself up. Next, keep your legs down (or bend back) and pull your body up. Control your descent to a full stretch and repeat.