Several Fitness Equipments to Strengthen Your Back Fast and Effectively

Those who like to go to the gym to lift weights want to have a great body, explosive chest muscles, knife-like abdominal muscles, and an invincible tank back.

Today, let's take a look at the common fitness equipment in the gym to train an invincible tank back!

Smith Machine

High pull trainer

High pull-down is the most popular back muscle training method in the gym! But it is really difficult for beginners to master! Especially the feeling of back force! Target muscles to be trained: latissimus dorsi, teres major, teres minor, infraspinatus, posterior deltoid, trapezius, rhomboids

The joint movements involved are: horizontal shoulder abduction, shoulder adduction, elbow flexion

Action description:

Starting position, sit on the fixed seat of the back pull training machine, hold the horizontal bar with a wide grip; straighten your chest and sink your shoulders, and lean your body slightly backward.

Action essentials:

1. Inhale, contract the latissimus dorsi, pull the horizontal bar vertically down from the position above the head to the chest, tighten the shoulder blades and tighten the latissimus dorsi; pause for 2-3 seconds and contract at the top.

2. Exhale, return to the original position with control! Stretch the latissimus dorsi along the original path until the latissimus dorsi is stretched to the fullest.

Seated Row Machine

Seated low pull training mainly exercises the middle latissimus dorsi, and can assist in exercising the arm and shoulder muscles. This action is a good way to increase the thickness of the back.

The target muscle group of the action is the latissimus dorsi.

The action essentials are as follows:

1. Sit upright, step on the pedal in front of your legs, bend your knees slightly, hold the triangular handles with both hands, extend your arms forward, fix your waist and abdomen, and raise your chest and head.

2. Pull the handle to your abdomen with the contraction force of the back muscles, pull your shoulders and elbows back as much as possible until the handle touches the middle of your body, maintain the peak contraction for 1-2 seconds, and try to squeeze your shoulder blades together to maximize stimulation.

3. Use the strength of the latissimus dorsi to control the restoration. Pay attention to controlling the speed of stretching during exercise. Too fast or too slow will affect the exercise effect.

Notes:

1. Although you may think that leaning forward can increase the range of motion, keeping your torso upright will hit your middle back more, not your lower back and waist.

2. Keep your lower back slightly arched during the movement, otherwise the center of gravity of the exercise is the waist, which is easy to hurt the lower back.

3. If the waist and back are not straight enough during exercise, it will damage the spine. The movement should not be too fast, and the stretching range should not be too large to avoid injury. Keep the knees slightly bent to reduce the pressure on them and maintain body balance.

Biceps Machine

Upper limb flexion and extension of single and double bar trainer

Pull-up is a great movement and one of the trump cards for training back muscles! However, many friends can't complete pull-ups. No matter what the reason is, lack of muscle strength, excessive weight, etc.! You should not give up on pull-ups!

What if you really can't do it? Let's take a look at the assisted pull-ups introduced to you today.

Lat Pulldown Machine/Smith Machine

The assisted pull-up trainer is a piece of fitness equipment that almost every gym has. This fitness equipment will provide you with resistance support to counter your body weight, allowing you to complete pull-ups more easily!

Main training muscle groups: latissimus dorsi, biceps and forearm muscles.

Action process: adjust the resistance weight (generally the heavier the pull, the easier it is)

For beginners, the weight should start at the 15-20RM position, mainly testing the coordination and stability between joints.

If your left shoulder shrinks when you pull up your body, it shows that the left shoulder is not pressed down enough, the activity of the latissimus dorsi will be greatly reduced, and the biceps and forearms will become the main source of strength.