Teach you the secret trick to create a "tough back and strong waist"

　　Of course, it is not easy to build a perfect back. It is important to choose reasonable movements, eat scientifically and get enough rest. The most important thing is to persist exercise . Today I would like to share with you some exercises for exercising your back. I hope that if you have any better suggestions, please let me know.

　　1. Wide Grip Pulldown

　　Action essentials:

　　Sit on the seat of the pull-down machine and adjust the knee plate to the appropriate position. With your arms straight, hold the T-bar above your head as wide as possible. Fully stretch your back muscles. Use your back muscles to pull the T-bar down to below your chin. At the lowest point of the movement, fully tighten your back muscles. Then, maintaining control of the weight, slowly return to the starting position.

　　Note: During the pull-down process, do not lean your upper body too far back.

　　2. Pull-ups

　　Action essentials:

　　Hold the horizontal bar with both hands with a wide grip (palms facing forward), with your feet off the ground, and your arms and body naturally drooped and straightened. Use the contraction of your latissimus dorsi to pull your body up until the horizontal bar touches or is close to your chest. Stay still for a second to fully contract your lats. Then gradually relax the latissimus dorsi and let the body slowly descend until it returns to complete sagging, and repeat.

　　Note: When pulling up, focus on the latissimus dorsi and pull the body as high as possible. Do not let the body swing when pulling up. The feet cannot touch the ground when hanging down. You can add weight by hanging a barbell on your waist.

　　3. Deadlift

　　Action essentials:

　　Stand with your feet in a figure-eight shape, place the barbell in front of your body, bend your knees and lean over, hold the barbell with both hands, with a grip distance of about shoulder width or wider than shoulder width, raise your head slightly, straighten your chest and back, raise your hips, tilt your upper body forward at about 45 degrees. Use your leg muscles to stretch your knees to lift the bell, and pause for a moment. Then bend your knees and lower slowly to restore.

　　Note: Do it several times with bare hands or light weight, and slowly get used to it until you are proficient. During the lifting and reduction process, the waist should be tight and the chest should not be held. The barbell should always be close to the legs (gravity should not leave the trunk). When gravity leaves the trunk, control and balance will be lost, resulting in chest holding, bowing of the waist, and even lumbar spine injury.

　　4. Barbell Rowing

　　Action essentials:

　　Inhale, pull the bar backwards with straight arms to the front and lower end of the calf; use the strength of the latissimus dorsi muscle to contract, bend the elbow to lift the bar along the calf to the knee; continue to use the power of the latissimus dorsi muscle to lift the bar to the upper part of the thigh, and at the same time lift the chest slightly. Finally return and exhale. During the recovery process, you must use the control of your latissimus dorsi to slowly lower the barbell down the original path until your arms and shoulders are completely relaxed and your latissimus dorsi is fully stretched.

　　Things to note:

　　1. The upper body should always keep the chest lifted, the abdomen drawn in, and the waist tightened. Do not arch your back or loosen your waist.

　　2. The lifting route of the barbell is not vertical.

　　3. Do not rely on inertia when lifting the bell. When the bar is raised to the lower abdomen, it needs to be pulled to the chest level, and then lowered vertically.

　　Summary: The above four movements target different parts. The first and second movements mainly increase the width of the back muscles; while the third and fourth movements mainly increase the thickness of the back muscles. The weight you choose for each action depends on your own situation. Generally, 12-15 times is a group, do 3-5 groups, and rest for 1-2 minutes between groups. Finally, remind everyone to relax your muscles.