What are the best back exercises?

Exercises appeared on the page the oceanBack exercises are important for every bodybuilder, so if you want to get in good shape in bodybuilding, you need to have strong back muscles, and back muscles are the largest muscles in the body, so when doing back exercises, you need to choose the right exercises that target each part of the back muscles, be it the lats, latissimus muscles, psoas, or lower back.

Back exercises

Weight training in the first row

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• This exercise is one of the most important back exercises that every exerciser, whether a beginner or a professional, should pay attention to.
• It strengthens and inflates the back muscles.
• This exercise is performed holding the bar with a medium grip, with the feet firmly fixed.
• Then come back until your sides are extended, then repeat the pull.

Rows of cables

• It is one of the very important exercises for the back muscles and cannot be ignored because it strengthens and widens the back and reveals the groin.
• Sit with your feet flat on the mat, then grab the cable and pull it up to your upper abdomen.
• Gradually exhale through your chest and then slowly come back up with the repetition.

Pull-up exercise with a bar

• A great exercise that targets the middle and lower triceps, as well as all compound exercises.
• It also helps increase muscle strength throughout the body.
• Then stand with your knees slightly bent and bend forward as if you were kneeling, keeping your back straight, your back also gets a good stretch as you raise the weight towards your stomach and then gradually lower it.
• Care must be taken to lift a weight appropriate to the carrying capacity as it is impossible to use uncontrolled weights to avoid exposure.

You can read the following: Exercises for flattening the stomach and buttocks for women at home

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One-handed dumbbell set

• It is considered one of the most powerful exercises for the back that targets the back muscles, especially the groin.
• It has a special focus on each side of the back, which is good for muscle balance.
• Support your right knee with your right hand, hold a dumbbell with your left foot on the ground in your left hand. It is necessary to choose the appropriate weight of the dumbbell, do not exaggerate the weight, and keep your back straight during blood raising, then lower yourself to the ground, repeating.
• Then switch sides, training the right arm and bending over the left.

Read: Types of endurance exercises and their effect on pregnancy

Pull-ups

• It is one of the popular back exercises in sports and helps to strengthen and expand the back muscles.
• Primarily targeting reps, what makes this exercise different is that it can be performed in several different ways and with different grips, which helps target several different areas of the back.
• This exercise should not be performed as a warm-up exercise as it can lead to injury.

Also read: What are resistance exercises for men and women and their benefits

stretching movements

• Stretch for a few minutes after your workout to protect your muscles from cramping.
• After exercise, to speed up muscle recovery and reduce soreness, it may affect some people after exercise, especially beginners.
• One of the most important stretching exercises is for the exerciser to sit on his knees with his face facing the ground, like a prostrating position.
• By extending the arms as far forward as possible, this procedure helps to fully tighten the back muscles up to the lumbar region, which helps to feel comfortable and relaxed after strenuous exercises.
• The second movement is to stand up with your right arm raised and bend the right part of your body to the left and rest in this position for a few seconds, then switch sides, this movement helps to relax the back muscles, especially the plastered ones.

Proper nutrition for athletes

• Every exerciser should remember that exercise destroys muscle fibers.
• Proper nutrition is key to building muscle, so it’s important to understand your nutritional needs and daily calories, as this helps build and expand muscle.
• For those who exercise to strengthen and expand their muscles, it is necessary to burn a certain amount of calories, and more than the daily needs of the body, the difference in calories is used to build and increase muscle fibers.
• You need to focus on the types of foods that contain a lot of calories, and pay attention to getting the different nutrients you need every day from proteins, fats and carbohydrates.
• Rice is the most important source of carbohydrates, and carbohydrates are one of the most important elements that a bodybuilder or athlete needs, and those who want muscle hypertrophy become more dependent on it during the expansion period.
• Because it gives the exerciser the energy needed to exercise and strengthen muscles.
• Eggs are one of the most widely available and cheapest sources of protein, which is why eggs are a favorite protein source for athletes. They also contain healthy fats that add value and make them suitable for bulking periods.
• Although there are some rumors that eggs can cause hardening of the arteries due to their high cholesterol content, however, several recent studies have disproved these common myths.
• Cholesterol in eggs and other foods has nothing to do with cholesterol that contributes to cardiovascular disease, otherwise no athlete would use it in their diet plan.
• Peanut butter is a high-calorie food rich in protein and healthy fats that help build muscle, so most athletes use it during muscle hypertrophy.

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