The Back Muscle Training program comprehensively works the back

Many people in the long-term desk work, the back posture appeared some pathological. So many people need to carry on the back Xunlan. Back training can correct your body shape and improve problems such as hunchback and poor walking posture; So today we will introduce a back muscle training plan, everyone go and have a look!

1. In your training program, each exercise will target an area of your back.
2. If you want to bulk up, do 2-3 sets of 8-12 reps after warming up; If it’s for strength, do heavy weights with low repetitions (4-7); If you’re looking for muscle clarity and endurance, do light weights with high repetitions (15-25).
   For a back muscle training program, focus on building the width of the lateral lats, but still bombard each area of the back like the movements listed above. Rest for 1-2 minutes between sets.
3. Holding pull-ups
   There are so many variations of the pull-up, just holding the pull-up, by changing the Angle of the arms can increase the impact of the movement on the muscles. The pull-up, that is, the grip is the palm forward grip. This is the most basic pull-up grip, and the pull-up grip has a lot of impact on that muscle in the shoulder, the deltoid muscle. The more you open your arms, the greater the impact.
4. Reverse pull-ups
   Most people can not do pull-ups at the beginning, but they can barely do a few pull-ups, so many people also think that this is completely to reduce the difficulty of their own, is a lazy behavior. In fact, because the reverse pull-up can borrow the strength of the bicep, everyone is no stranger to the bicep, many people like to show the bicep after fitness, if you want to make the bicep stronger, you can do more reverse pull-up, the shorter the distance between the arms, the more you can give the bicep greater pressure.
5. Narrow grip and pull down
   For people who have just started fitness, if you want to practice back, it is more reliable to pull down, and it also helps to help some training veterans to create a more perfect back, narrow grip pull down the main stimulating parts including latissimus dorsi and deltoid muscle posterior bundle.
6. Straight arm pull down
   Straight arm pull-down can stimulate the lower part of the latissimus dorsalis, and the flexor arm pull-down is different, the flexor arm pull-down focuses on the exercise of the triceps muscle, so when performing pull-down training, you should choose the right pull-down method for your own training plan.
7. Sitting machine row
   When doing this action, the palm should pay attention to the elbow relative to the body, so as to stimulate the latissimus dorsi muscle with greater intensity; Conversely, with the palm down and the elbow turned out, the posterior deltoid tract and the middle back can be stimulated with greater intensity.