How to have a perfect back with four recommended actions

　　With the emergence of muscular men, female It is difficult for mm to resist the charm of strong muscles! back muscles exercise It's a good display male Charming selected parts can give people a sense of security! So how to exercise it? Follow this article to learn the four major movements!

　　Back exercise options

　　1. One-arm dumbbell rowing

　　1. Bend your left leg and kneel on the edge of the flat bench, lean forward and parallel to the ground, use your left hand to support and drive, and let your head droop naturally.

　　2. Hold the dumbbell in your right hand and slowly lower it, keeping the torso parallel to the ground, and then slowly lift the dumbbell toward the abdomen until the angle between the elbow joints is about 90 degrees. Tighten the back muscles, keep the arms as close to the torso as possible, stay for a moment, and then slowly return to the starting position.

　　During training, if the back is not straight enough, it will damage the spine. The arms placed on the flat bench should be kept slightly bent at the elbow joints, and the legs placed on the ground should be kept slightly bent at the knee joints. Movements that are too fast will reduce the training effect, and excessive amplitude will increase body twisting and increase the possibility of injury.

　　2. Pull down the front of the neck

　　1. Sit on the fixed seat of the back-pull exercise machine, keep your head and back straight, hold the handles at both ends of the upper horizontal bar with both hands, and keep your elbow joints downward, not backward.

　　2. Pull the bar vertically from above the head to the chest, and slowly return it along the original path. The arms can be straightened, but the elbow joints should be slightly bent. Exhale when pulling down, and inhale when playing back.

　　Pay attention to using both arms evenly during practice to prevent jerking or uncontrolled reduction. The front pull-down can fully exercise the back muscles without causing injury due to the wrong angle.

　　Three, seated rowing

　　1. Sit upright, step on the pedal in front of you with your legs, bend your knees slightly, hold the triangular handle tightly with both hands, stretch your arms forward, keep your waist and abdomen fixed, hold your chest and raise your head.

　　2. Use the contraction of the back muscles to pull the handle to the abdomen, and use the strength of the latissimus dorsi to control the restoration. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect.

　　If the back is not straight enough during practice, it will damage the spine. The movement should not be too fast, and the stretching range should not be too large to avoid injury.

　　4. Back stretching movements

　　Fix your hands on an object with strong stability; do not make the angle between your arms and torso too large; pause for 10-15 seconds when you feel your back muscles getting closer.

　　Back muscle exercise precautions

　　1. Pay more attention to the quality of movements : There is no doubt that you should pay more attention to the quality of movements. Back muscle training is the most difficult part of whole-body muscle training. Only standard movements can fully add load to the back muscles. This requires more attention and consideration in daily fitness.

　　2. Pay attention to the exercise of the middle and lower back : Neglecting to exercise the muscles of the middle and lower back will result in a short back, which is visually unsightly. Exercise of the muscles of the middle and lower back can help lengthen the back. Specific movements include various pull-ups and pull-downs with an underhand grip or a narrow grip (pull to the middle and lower chest), barbell rowing with an underhand grip, straight-arm push-downs, etc.

　　3. Do more deadlifts : Deadlift is a very comprehensive movement for training back muscles, especially the lower back, erector spinae and trapezius muscles, which has a very good strengthening effect. During the movement, focus on full-range movements. When the weight increases, half-range movements can be considered.

　　4. Pay attention to lower limb exercise : Strong legs and buttocks can provide strong support to the body when doing deadlifts and rowing, and can focus attention on the back. Many bodybuilders have no feeling when doing deadlifts and rowing, which may have something to do with this.

　　5. Do standing press or clean and jerk with heavy barbell and dumbbells : When a heavy object is lifted above the head, the lower back is crucial for stability. Many bodybuilding stars also recommend doing this action (some theories even say that this is the key to shaping an arc-shaped back. I don’t know if my back is related to this). You can try it and see if you find anything different.

　　Foods not to eat after exercise

　　1. Chicken, fish, meat, eggs, and peanuts cause acid accumulation in the body

　　Many people believe that after exercise, a large amount of calories are consumed in the body and need to be replenished in time. Chicken, fish, meat, eggs, peanuts, etc., which are rich in protein and fat, are good choices for replenishing calories. However, the substances metabolized by chicken, fish, meat, eggs and other foods after they are decomposed in the body are acidic. If you eat chicken, fish, meat, eggs and other foods after exercise, acidic foods will accumulate in the body and continue to destroy the acid-base balance in the body, which is not conducive to recovery after exercise and is not good for the body. healthy。

　　2. Candy consumes vitamin B1 in the body

　　It is not advisable to eat candies after exercise not only because candies produce a large amount of acidic substances after being catabolized in the body, but also because eating candies after exercise will consume a large amount of vitamin B1 in the body, making people feel more tired and losing appetite.