Hunchback and Fatty Appearance Can Cause Aging, 5 Exercises to Shape and Outline the Back Muscles, Creating a Natural and Beautiful Back
The back cannot be seen intuitively, but it affects the uprightness of the entire posture, especially in the context of the prevalence of electronic products today, we will due to long-term hunching over and looking at mobile phones, arms and shoulders extended, over time, not only will it lead to chest hunching and bad posture, but also cause waist pain, neck stiffness and health problems. In addition, poor posture and slack back will make us appear aged.
Therefore, many friends pay attention to their backs during fat loss or after fat loss, and they hope to train their backs in this way to make them strong and firm, so as to make the whole body look upright and well-proportioned. However, it needs to be said that the goal of back training is the back muscles, which can effectively outline the back muscle lines, so that the back becomes thinner.
However, for friends with a higher body fat percentage, the reason for the thick back is mainly due to a lot of fat on the back, so at this time, the focus should be on fat loss. In fat loss, in addition to reasonable dietary control, back training and cardio can be combined. This can allow us to reduce fat while also training the back. Of course, if you feel that it takes too much time to do this, you can also do back training after fat loss.
In terms of back training actions, it doesn't need to be too much, as long as it can satisfy your training goals. Below, we share 5 common back training actions, which can help us tighten our backs and shape upright posture.
Action one: High-pulldown
- Adjust the rope to a high position, kneel facing the rope and sit on the equipment, adjust the body position to complete the action in a comfortable posture, arms extend upwards, hands grasp both sides of the arms, elbows slightly bent, back straight, core tightened
- Maintain stability, back power drives the legs to bend the elbow and pull the rope downwards
- Pause at the top, contract the back muscles, then slowly and control the speed to return to the original state
Action two: Seated row
- Face the equipment and sit straight, bend the legs, feet pressing on the front platform, back straight, core tightened, arms extend forward, elbows slightly bent, hands gripping the rope handle
- Maintain a straight back, maintain a stable lower limb, back power drives the arms to bend the elbows and pull towards the abdominal direction
- Pause at the top, contract the back muscles, then control the speed and slowly return, so that the back muscles can be fully stretched
Action three: Narrow-grip pull-down
- Sit on the equipment, bend the legs, feet hooked onto the rear roller, back straight, core tightened, abdomen pressed close to the front pad, arms extend forward and upward, elbows slightly bent, hands grasping the V-handle
- Maintain a straight back, back power drives the arms to bend the elbows and pull towards the chest direction
- Pause at the top, contract the back muscles, then control the speed and fully stretch the back
Action four: Single-arm equipment row
- Sitting position, lower limbs fixed, back straight, core tightened, one arm extends forward and grips the equipment handle, elbows slightly bent
- Maintain a stable lower limb, maintain a straight back, back power drives the arms to bend the elbows and slide the large arm along the body towards the back
- Pause at the top, contract the back muscles, then control the speed and return
Action five: Decline arm raise
- Lie on the decline bench, bend the legs, feet on the ground, hips and upper back and head support the body, hands holding dumbbells to raise to vertical with the ground
- Maintain stability, keep the arms straight, slowly pull the dumbbells to the head direction
- Pause at the top, then slowly return to the original state
After sufficient warm-up before starting the training, ensure the quality of the action during training, pay attention to feel the contraction and extension of the target muscle. If male friends are for muscle gain, use a weight within their capabilities, 8-12 reps for each action, 3-5 sets each, if female friends are for shaping, use a small weight, 12-20 reps for each action, 3-5 sets each, after training stretch the back muscles to help the target muscles recover.
Author: Ten Month Knowing
