In the process of upper body shaping, many friends pay more attention to the training of the abdomen and arms, while relatively neglecting their own backs. However, we must know that a firm back will make the whole body tall and straight, so that the Looking young and energetic will make you look thinner and younger. So even if we have no other purpose, we should pay attention to the training of the back only from the perspective of appearance. In addition, regular back training can also improve the bad posture of the hunchback with chest, and can relieve back pain and neck discomfort. Health issues, which is even more important for us who are used to looking down at our phones.

In addition, we should also know that, as a large muscle group, regular training on the back will not only tighten the back, but also stimulate the growth of muscles to a certain extent, so as to keep the back A certain amount of muscle mass plays an important role in stabilizing and improving basal metabolism, and the stabilization and improvement of basal metabolism can allow us to lose and maintain our weight more effectively.

Of course, from the perspective of back shaping, if you want to make your back thinner and have a certain line, the first thing to do is to lose fat. With regular back training to exercise the back muscles, so that the back becomes firm and line.

Speaking of back training, you can actually do it at home. A very simple way is to use resistance belts to replace some equipment in the gym. If you can stick to it regularly, you can not only effectively find the feeling of back strength, but also The back muscles are effectively exercised to create a natural beautiful back. So here are 4 more common back training exercises.

Action 1: Resistance Band Seated Row

Fix the middle part of the resistance band at the height of the abdomen, adjust the position of the body facing the resistance band, sit up, straighten the back, tighten the core, sink the shoulders, straighten the arms forward, and hold both ends of the resistance band with both hands.

Keep your body stable, keep your back straight, use your back muscles to bend your arms and bend your elbows, and pull the resistance band toward your abdomen 

Stop for a while at the top of the action, contract the back muscles, and then actively control the speed to slowly restore, and feel the stretch of the back muscles

Action 2: Resistance Band Over Row

Fix the middle part of the resistance band in a low position, stand facing the resistance band, keep the back straight, the core is tightened, the shoulders sink, the arms are straight in front of the body, and the other ends of the resistance band are held with both hands

Keep your body stable, keep your back straight, bend your hips and lean forward to about a 45-degree angle to the ground

Then, under the premise of keeping the back straight, the force behind the shoulders drives the arms to bend the elbows, so that the upper arms and the torso are less than 90 degrees to pull up the resistance belt

Stop for a while at the top of the movement, feel the contraction of the back of the shoulders, and then actively control the speed to slowly restore, and feel the stretch of the back of the shoulders

Pay attention to the angle between the upper arm and the torso during this movement. If the upper arm is close to the torso and pull the resistance band, focus on exercising the back muscles (as shown on the left), and if as shown on the right, focus on stimulating the back of the shoulders and the upper Back, so in the training process, you should make targeted adjustments according to your training purpose 

Action 3: One-arm Resistance Band Pull-down

Fix the resistance band in a high position, adjust the position of the body side to the resistance band, kneel with both feet in a lunge, hold the fixed object with the inner hand, raise the outer arm to the side and upward, and hold the other end of the resistance band with the hand

Keep the body stable, keep the back straight, keep the core tight, the back muscles exert force to drive the active arm to bend the elbow to the side and lower the elbow and pull the resistance band

Stop for a while at the top of the movement, feel the contraction of the back muscles, and then actively control the speed to slowly restore, and feel the stretch of the back muscles

Action 4: Resistance Band Seated Face Pull

Fix the resistance band in a high position, sit facing the resistance band, bend your knees, place your feet on the ground, straighten your back, tighten your core, stretch your arms forward and upward, and hold both ends of the resistance band with both hands

Keep your body stable, keep your back straight, pull your arms behind your shoulders to bend your elbows, and pull the resistance band toward your face

Stop for a while at the top, feel the contraction of the back of the shoulders, and then actively control the speed to slowly restore, so that the back of the shoulders can be effectively stretched

Start formal training after familiarizing yourself with the essentials of movements and effectively warming up. In the training process, you must ensure the quality of the movements as the premise, and then complete the expected number of times. In the early stage of training, do not pursue too many sets of movements, but focus on feeling the power. , as the ability increases, try the whole set of training again, 15-20 times for each movement, rest for about 45 seconds between movements, 4-5 sets each time, stretch and relax after the training, do not stop immediately.