背部肌肉锻炼方法，怎么练背部肌肉？英文双语对照

很高兴尚形君来解答这道问题。

背部肌肉一般分为上背的中下斜方肌和下背的背阔进行锻炼，上背的锻炼主要根据肌纤维的收缩方向，移动肩胛骨来完成，而下背的则是通过肱骨的移动来收缩到背阔肌，那么下面就为大家推荐一些训练动作，帮助大家练好背部肌肉。

1.高位下拉，这个动作能够训练到背阔肌的力量，并且能够移动肩胛骨将上背部也锻炼到，采用坐姿，将身体固定在下拉器正下方，抓住拉杆，手臂伸直，握距比肩略宽，抬头挺胸，核心发力腹部收紧，然后将杆拉到胸部正前方，并且伴随着吐气与身体微微后倾，当杆向胸部位置拉下，拉至最低端稍停片刻，然后以较慢速度回到初始位置，并且吸气，直到手臂伸直，回到初始位置，在下拉过程中应该感受到肩胛骨的收紧，向中间夹的感觉，小臂要稍微向小拇指处勾的感觉，这样就能够达到整个背阔肌的力线，但其实这个动作对于背部整体都有很不错的刺激，动作进行8-12次，做3-5组即可。

2.杠铃划船，这个动作采用杠铃的大重量，将上背部整体刺激到位，采用站姿，双脚站距于肩同宽，膝盖微曲，俯身，保持挺胸直腰，上半身与地面形成45度左右夹角，双手握紧杠铃，握距比肩宽，然后使用背部发力，将杠铃拉起，将杠铃拉至上腹部肋骨位置，当杠铃与身体接触时，肩胛骨也是夹紧状态，然后停顿片刻，然后下放，直到手臂完全伸直，动作采用爆发力的发力模式，要快上慢下，并且保持呼吸的节奏，再重复进行动作8-12次，做到3-5组。

3.单臂哑铃划船，这个动作能够单侧的刺激背阔肌，从而锻炼到背阔肌宽度与厚度，首先找一个平凳，将一边的手与膝盖放在平凳上，手臂位于肩部正下方垂直于平凳，膝盖也是在髋部正下方，垂直于平凳，这样保证手臂和膝盖不会有过多的压力，然后另一侧腿部向外侧伸直支撑，另一只手握紧哑铃，自然下垂，背部保持平直，并且保持抬头挺胸，直视前方，然后背部发力，将哑铃拉起，想象将哑铃拉向髋关节，并且整个过程贴紧身体进行，到最顶端时手臂与水平面平行，或者略高与水平面，然后停顿片刻，以较慢速度下放，将哑铃尽可能放低，甚至触碰到地面，然后重复进行动作，哑铃应该是直上直下的运动轨迹，动作做10-15次，做3-5组即可。

以上就是一些练背的动作，通过上背与下背的交替锻炼，就能够练出发达的背部肌肉了。

谢谢查阅，更多精彩请关注尚形健身的专栏课程。

Very glad still form gentleman will solve this problem.

Back muscle is divided commonly what carry on the back to go up is medium next inclined square flesh and the back broadness of next backs undertake taking exercise, carry on the back on exercise direction of systole of fibrous of main basis flesh, mobile bladebone will finish, and those who issue a back is will contract to carry broad flesh on the back through humeral shift, so below recommend action of a few training for everybody, help great master muscle of experienced good back.

Next 1. is exalted pulling, this movement can train to carry the force of broad flesh on the back, and can move bladebone will go up back also takes exercise, use sitting position, secure the body be in next pulling implement lower part, hold draw bar, arm unbend, grasp be apart from than the shoulder slightly wide, look up hold out a bosom, core sends force abdomen to tighten up, pull lever bosom next ahead, and be being accompanied expiratory with the body slightly tilting back ward, pull down to bosom position when lever, pull pause moment a bit to lowermost end, return initiative position with slower rate next, and inspiratory, till arm unbend, return initiative position, issueing what bladebone should experience in helping a process to tighten up, to the feeling of intermediate clip, small arm should be in the perception that point to little finger a little, can achieve the line of force of whole back broad flesh so, but actually this movement has very pretty good stimulation to back whole, the movement undertakes 8-12 second, make 3-5 group can.

2. barbell rows, this movement uses the great weight of barbell, will go up back whole stimulation reachs the designated position, adopt station posture, double base station is apart from be the same as at the shoulder wide, knee small music, fu body, maintain hold out pectoral straight waist, the upper part of the body and ground form 45 degrees of or so included angle, barbell of both hands enclasp, grasp be apart from than shoulder breadth, use back to send force next, pull barbell, draw barbell consummate and abdominal costal position, when barbell and body are contacted, bladebone also is clamp condition, next pause is momentary, next transfer to a lower level, till the arm complete unbend, the movement is used erupt the mode sending force of force, want to go up quickly to fall slow, and maintain breathing rhythm, repeat again undertake behavioral 8-12 second, achieve 3-5 series.

Dumbbell of 3. thin arm rows, this movement can the stimulation of odd side carries broad flesh on the back, take exercise to carry broad flesh width and ply on the back thereby, look for a smooth stool above all, will at the same time hand and knee are put on smooth stool, the arm is located in humeral ministry lower part is perpendicular Yu Ping stool, knee also is in coxa ministry lower part, stool of perpendicular Yu Ping, such assurance that arm and knee won't have overmuch pressure, next outward side unbend supports department of another side leg, dumbbell of another hand enclasp, nature is flagging, back keeps flat, and maintain look up hold out a bosom, orthoptic ahead, next back sends force, pull dumbbell, the imagination pulls dumbbell to hip joint, and whole process sticks close body undertake, arrive most the arm when top and horizontal parallel, or slightly tall with horizontal, next pause is momentary, with slower rate transfer to a lower level, lower dumbbell as far as possible, touch even come up against the ground, repeat next have an action, dumbbell should be the athletic contrail that goes up to fall continuously continuously, the movement does 10-15 second, make 3-5 group can.

Above is the movement that a few practice carry on the back, carry on the back through going up take exercise alternately with what issue a back, can drill give the back muscle that develop.

The thank consults, more and wonderful pay close attention to please still the column course of form fitness.