How to train back with resistance band?

The back is a very important part of our human body. After the back muscles are trained, the upper limbs will look stronger. Whether it is muscle gain and fat reduction, back training is the key. So how to use the resistance band to train the back? In the process of back training, our most common training methods besides pull-ups are some pull-down and rowing movements. Let's share the back training movements of using resistance bands at home and learn together. Let's go.

How to train back with resistance band

1. Chain Y uplift training

If you want to train your upper back muscles, it is necessary to do the Y-shaped lift of the arms. The body is leaning on the training bench, and the resistance band of the same weight is held in both hands to do the Y-shaped lifting exercise. Pay attention to the upper body as much as possible. , just do the lift training with the arms to the upper side of the body.

2. resistance band side pull training

First of all, the body is in a forward lunge position, and the hands are raised in front of an resistance band, and the pull up resistance bands can be pulled to both ends at the same time, then the right arm is fixed first, and the left arm is pulled to the right and rear to feel the muscles of the upper back. stretch feeling. Pay attention to the fixed - the side arm should be as stable as possible during the movement, in order to better stimulate the contraction and relaxation of the upper back muscles.

3. Resistance band chest stretch

This action is a bit similar to the W pull, but these two actions are both exercises for the upper back muscles. This is the resistance of an resistance band. It is mainly to pull the resistance band in front of the chest with both hands and pull the resistance band to the sides of the body. Open it. It should be noted that the upper arm should be as close to the upper body as possible.

4. A-shaped resistance band stretching training

It is also true that the resistance band stretches, because compared with dumbbells, the resistance band will be more beneficial and more convenient to do these deep muscle groups. Therefore, having an resistance band ready is definitely one of the must-have equipment for resistance trainers. Pass the resistance band around a fixed post or on the side frame of the frame, then pull the resistance band with both hands and do an open stretch in front of the body, feeling the contraction and relaxation of the strength of the back muscles.

Second, the back training action of the tension belt

One-arm pull-down with resistance band

1. Fix the fitness resistance bands in a high position, stand facing the resistance band, adjust the distance between the body and the resistance band, separate the feet slightly, bend the knees slightly, straighten the back, and tighten the core;

2. Extend one arm straight up and hold the other end of the elastic resistance bands, keep the body stable, and use the back force to drive the arm to bend the elbow and pull it toward the chest;

3. Stop for a while at the top, contract the back muscles, and then control the speed to slowly restore in the opposite direction, so that the back muscles are fully stretched.