Regular exercise is very beneficial to people. For example, it can make oneself more fit and more beautiful. During exercise, we can choose methods according to our own goals, such as Backmuscles, chest muscles, and more. So, what are the methods for boys to use dumbbells to train their back muscles? Let’s find out together below.
Dumbbell Bent-Arm Row
1. Action process:< /p>
(1) Bend your knees, lean your upper body forward, hold dumbbells with your arms hanging straight, and do not lower your head.
(2) Contract the latissimus dorsi, use back strength to pull up the upper arm, pull the dumbbell as high as possible, stay still for a second, and let the dumbbell slowly drop until the arms are fully extended and drooping.
2. Breathing method: Inhale when pulling up the barbell and exhale when lowering it.
3. Key points to note:
When pulling up, the main force comes from the contraction of the latissimus dorsi, not the buttocks. The waist should be tightened, the upper body should not swing as much as possible, the legs should be strengthened, and the hips should be moved back to maintain balance.
Dumbbell bent over one-arm rowing
1. Action process:
(1) Bend your knees, lean your upper body forward, hold the dumbbell vertically with one hand, and hold the dumbbell vertically with the other hand. One hand can be supported on the knee or a stool, the body is almost parallel to the ground, and the head is raised and the chest is raised. .
(2) Lower the dumbbell weight vertically to the lowest position, and pull the weight up with your palms facing your body. Keeping your body as still as possible, use your back, not your arms, to pull the dumbbells to your sides.
(3) Repeat the above actions with the other hand.
2. Notes:
(1) Do not use heavy weights initially, and gradually increase weight after your technique becomes stable
(2) Keep your back flat during training straight, otherwise it will damage the spine. The arms placed on the flat bench should be kept slightly bent at the elbow joints, and the legs placed on the ground should be kept slightly bent at the knee joints. Movements that are too fast will reduce the training effect, and excessive movements will increase body twisting and increase the possibility of injury.
Dumbbell straight-leg deadlift
1. Action process:
(1) Keep your feet slightly apart, as wide as your hip bones, and bend forward. Without bending your knees, hold a pair of dumbbells in each hand without lowering your head.
(2) Straighten your knees and bend your body upwards to be parallel to the ground. Then contract your lower back muscles, straighten your spine forward, and pull up the dumbbells into a standing position.
2. Notes:
(1) When lifting dumbbells, your waist should be tight, Don’t hold your chest and bow your waist.
(2) Movements should be smooth to avoid injuring the lumbar spine.