When working out, which muscle groups do you value?

The body can be divided into major muscle groups, while the back, pectoral, thigh and hip muscles belong to the major muscle groups, while the arms, shoulders and abdominal muscles belong to the minor muscle groups.

Some people only exercise their arms or pectoral muscles when working out, neglecting the training of other muscle groups, which is also undesirable. Although partial muscle building is possible, it can lead to uneven body development and a bottleneck in fitness, preventing you from getting a really good body.

Therefore, we should not only focus on training our pectoral muscles and arms, but also strengthen our back muscles, thighs and other muscle groups, so that we can get a more shapely body.

When training, we need to allocate the muscle groups in a reasonable way, and we should arrange 2-3 muscle groups for training each time. After the training of large muscle groups, we should rest for 3 days, and after the training of small muscle groups, we should rest for 2 days before we can start the next round of training, so that the muscles can grow thicker and more efficient.

The back muscle is a large muscle group in the upper body, connected to the waist and abdomen, shoulders, adhere to the training back can make your upper body become more upright and shapely, improve the image of the tiger's back and waist, wearing clothes more attractive.

Men who want to build a good-looking inverted triangle body must pay attention to back muscle training, while girls who train their backs can improve the tiger's back and shape a good-looking butterfly back.

People who are sedentary for a long time are prone to back pain, muscle strain and other problems, while back training can activate the back muscles, promote blood circulation in the upper limbs, improve various sub-health diseases, effectively improve the health index of the body and keep you energetic.

How to train your back scientifically? You don't have to go to the gym to train your back, we can use some simple equipment to train at home to strengthen your back muscles effectively. Of course, it is best if you can go to the gym to exercise systematically.

A few points to note when practising your back.

1, before training back, we should first warm up for the back muscles, such as: W-shaped stretching, flying swallow action to activate the back muscles, and then formal training.

2, familiar with the movement standard, slow down the movement speed, feel the force of the target muscle groups. It is not easy to find the feeling of back training at the beginning, don't be anxious, as the movements become more proficient, the feeling of back training will also improve.

3, at first do not pursue large weights, but start with low weight levels to avoid muscle strain. As the back muscles strengthen, then slowly raise the weight level, so as to reduce the chance of injury and improve the effect of back training.

Here is a set of home back training movements to help you exercise your back muscles in all aspects, keep a frequency of 3 days a practice can, stick to it, can create a tight and good-looking back line.

Action 1: Pull-ups

Action 2: Upper incline barbell rowing

Movement 3: Seated Stretch Band Rowing

Movement 4: Prone single arm dumbbell row

Movement 5: Seated Stretch Band Face Pull

Suggestions: perform 10-12 reps of each movement, repeat for 4 sets, keep the interval between sets within 45 seconds. After training, do a set of stretching exercises to relax the back muscles, relieve muscle congestion and promote muscle repair.