How do you train your back muscles in the gym?

Back muscle strength is an important indicator of a man's physical strength. With a strong back, a man will look more secure. And the exercise of back muscle group needs a system to take exercise plan to prop up, if random and blind, not only won't increase the muscle of the back, can get hurt instead, today Chest Press Machine Supplier shares to everybody how should gym train back muscle?

1. exercises for latissimus dorsi and teres major

The first movement: pull-up, mainly practice the latissimus dorsi, mainly practice the lateral and upper side of the latissimus dorsi. This movement starts from our high school, the physical education teacher asks us to practice, today mainly tells us about the pull-up technique key point. Pull up with the help of a horizontal bar. Start by jumping up with leg strength and holding the horizontal bar with both hands, usually with hands wider than shoulders. The body hangs down naturally with the legs bent back and crossed. To begin, bend your elbows with the strength of your back and pull your body up until your chin passes the horizontal bar. Then slowly lower back to the original position. Pull-ups I usually do a hard, 3 sets.Suggest for Pec Fly Machine help.

Note: pull-ups are the most commonly used technique for lats. They can increase the width of lats effectively. Pull down sitting position, of course, is also a grip. This movement also works the upper and lateral sides of the latissimus dorsi. This action should rely on pull back implement, sit in the fixed seat behind pull back implement, two hands hold horizontal bar two side hand handle. Start by pulling the bar vertically down to your shoulders, almost parallel to your shoulders. Stop for about 3 seconds, then slowly return. Generally practice three sets of 12 to 15. The weight should be 60% of its maximum weight. Sitting posture pull-down is divided into wide grip and narrow grip, generally we practice wide grip. There is also a difference between the anterior and posterior neck. We usually practice the anterior neck.

2.practice the movements on the lower side of the latissimus dorsi

The first movement: standing posture straight arm is pulled down, this movement wants the help of pull back implement, what basically exercise is dorsi inferior side. Start with your feet shoulder-width apart, facing the puller. Your hands are holding the bar above the puller. Keep your arms straight and your upper body straight. Inhale before pulling down and exhale as you slowly return. Generally each group of 12 to 15, do 3 groups, weight requirements are not too large. A: 50% of the maximum weight would be fine. The other two are the pull-ups and sit-down pull-ups we talked about earlier, but in a narrow grip. The tight grip in the seated position is usually the reverse grip. The action is the same as above.