一、练习背肌的8个健身动作
1号动作：引体向上
掌心向前，举起手抓住横杠，两手距离宽于肩，身体自然下垂。然后用力，把自己的头部拉过横杠，再慢慢放下。
二号动作：单臂提重
右膝抓住一只哑铃，左手和左踝都放置在长凳上。 颈椎自然下垂伸直，用上后背的慢慢剥离力量把哑铃拉到腰间。 稍作静止，然后放下哑铃。
瞄准抓住一只哑铃
第三号动作：弯腰提重
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手法的掌心坚固，然后抓住杠铃，手心张开，比肩部略宽，然后臀部后挺，上身前倾，让身体平行于地面，然后把杠铃拉到胸前一样，最后放下。
第四号动作：坐姿划船
坐在长凳或者地板上，从低滑轮抓住缆索，然后用力向腰间拉，做出划船的动作。 重新伸直手臂的时候要慢一些，阻止其中的力矩渗透。
第五号动作：肩胛收缩动作
这是个小动作。抓住低滑轮的缆索，坐在长凳或者地板上，手臂自然前伸，两臂距离与肩同宽。在肘部不弯曲的情况下，需要挺收肩颈骨。到了极点后再到最初的姿势。
第六号动作：抱胸卧球
脸朝下伏卧在瑞士球上，两脚顶住墙壁或者在一张长凳上。
7号动作：英镑手划船
曼德靠布的姿势下抓住低滑轮的缆索，要求掌心相对，把绳索拉倒腰部，最后伸直手臂，到起始的状态（在曼德靠布之前，要求做在凳子或者地板上）。
做的时候，眼睛向前方凝视，能说明你保持后背挺直。
8号动作：坐拉揽索
坐在长凳上，向上举手锁定制动
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缆索，两手距离稍宽于肩。上身要保持垂直，然后肩胛骨坚固拉，肘部延伸，把缆索拉到胸前。然后抓着缆索使其自然向上收。
二、后方训练的要领
1.反手引体向上是指掌心动作身体，正手引体向上是指掌心向外。
2.在垂直类动作中，背阔肌参与较多； 在水平拉类动作中，菱形肌和斜方肌参与较多。一般来说，做动作时，躯干越接近垂直，背阔肌参与越多； 躯干越接近水准，菱形肌和中受伤参与越多。要全面、平衡地发展重建，这些知识非常重要。
3.在最低点伸展，在中点（上游）挤压，即将以肘拉动重物。这听上去很简单，但我敢打赌，有95%的训练者在训练中反向动作幅度不足。这就像有些人用半代替深蹲一样，他们想利用大重量来展示自己，而不介意做出正确的动作。
在起点和终点，使得重新保持紧张的同时延伸，在中点（末端）挤压，以确保正确完成拉类动作。
着眼以肘拉动重物能够帮助我们专注于利用被切除的手臂而不是被被切除的手臂。把你的手臂想成钩子，可以减少手臂的参与，有效地进行被切除的手臂。
4.做反向动作锻炼的时候一定要保持挺胸，不要放松自己的身体。如果你在意下反向健康的话，这一点在所有动作中都非常重要，如果想要锻炼好反向，就一定要严格遵守。做动作时，抬高胸腔，保持挺胸。这会造成脊柱自然保持的曲线。反向在负重时曲线是导致下反向损伤的原因，因此做动作时要使脊柱保持自然的曲线。
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