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Before talking about training, it is necessary to first understand the muscles we want to train and their functions. The main back muscles include: 3.jpg

The erector spine: also known as the iliac spine muscle, including the iliac rib muscle, the longest muscle, the spine muscle, is the main muscle responsible for stretching the trunk (making the back of the trunk close to the back of the legs). In the action of deadlift and goat body, the erector spinae will actively participate.

Latissimus dorsi: The main function of the latissimus dorsi is to stretch, adduct, and rotate the shoulder. In all pull movements, the latissimus dorsi will participate, whether it is a horizontal pull action (such as rowing) or a vertical pull action (such as pull-ups). The vertical pull action is more irritating to the latissimus dorsi.

Rhombic muscle: The rhomboid muscle is a deep muscle group located between the shoulder blades. The main function is to retract the shoulder blade or retract it (pulling the shoulder blade back). In the vertical and horizontal pull action, the rhomboid muscle will actively participate. Rowing in the horizontal direction is more irritating to the rhomboid muscle because the scapula is retracted more.

Trapezius: This diamond-shaped muscle is very interesting. Its muscle fibers have several different orientations, and it can make several different movements depending on the muscle fibers that are recruited. The most common trapezius training in the gym is for the upper part. The main function of the upper part is to lift the shoulder blade and the collarbone. The main training moves are various shrugs. The smaller scapula levator can also help lift the shoulder blade. The function of the middle part of the trapezius muscle is (together with the rhomboid muscle) to retract the scapula. All muscle fibers contract at the same time and can also help the scapula retract. Finally, the function of the lower part of the trapezius is to push the scapula down (pulling the shoulder blade).

Basic action

For the back, the basic movement of heavy weight can never be ignored.

Wide grip forehand pull up 4.jpg

It can effectively develop the back width. It is the most effective action to develop the latissimus dorsi (especially the upper part). The wide grip forehand pull-up can also develop a large round muscle - a small muscle near the upper part of the latissimus dorsi.

With a positive grip, the grip is larger than the shoulder width, the arm is relaxed and overhangs. At the lowest point, squeeze the latissimus dorsi and mid-back and pull the body up with the elbow. The body leans back slightly, causing the back to bend backwards, which helps to optimize the movement path. You can pull up to the chin above the bar or the upper chest bar. Squeeze, hold for one second, then let the body fall controllly until it is fully overhanging.

Sternal backhand pull-up

The initial action is the same as the standard backhand pull-up. With a reverse grip, the grip is the same width as the shoulder and overhangs. Squeeze the latissimus dorsi and mid-back muscles and pull the body up with your elbows. In the middle, the body is actively tilted back to the level, so that the next half is close to the rowing action. Stretch at the lowest point and squeeze the mid-back muscles at the apex. This action can almost stimulate all the muscles of the upper back.

Dumbbell rowing

Anyone who wants to increase the thickness of the back should not ignore the dumbbell rowing. This action is difficult, as long as you are focused enough, you can quickly increase the weight of the training. Using dumbbells not only helps to develop unilateral strength, but also increases the range of motion because dumbbells can be closer to the body than the barbell.

Standing about two feet behind a solid object, the empty hand is placed on the object. Let the dumbbells hang and stretch the back muscles. Pull the weight up with the elbows until it is close to the lower abdomen. Squeeze the middle back and then return to the starting point. Since both feet are on the ground, the body will be more stable, stronger stability means greater weight, and greater weight means faster growth.

V-shaped handle boating

Place one end of the barbell against the corner and place the V-shaped handle under the other end of the barbell. Use a smaller barbell so you can increase the range of motion.

The action is similar to a boating, but when using a V-shaped grip, you are using the grip. The knees are slightly flexed, ensuring a chest during the entire movement. At the lowest point, fully extend the arm and pull the weight up the elbow until it is close to the navel and squeeze the back. Then the weight is controlled to fall back to the starting point.

Hard pull 5.jpg

The deadlift is the best way to develop the lower back muscles: on the one hand, it can develop the erector spinae; on the other hand, the heavy weight deadlift can have a great impact on anabolism. To develop the erector spinae, the traditional deadlift with a narrower position is more effective; while the sumo deadlift can develop the entire rear chain (hip, hamstring, erector spine, etc.).

Take a deep breath to keep the abdomen and lower back steady, the heel squatting, and pull the weight back with the shoulders. When you pull the weight up and back, you can think of the chest and squeeze the gluteal muscles. Start with light weight, perfect the technique, and then gradually increase it.

Goats stand up

The goat's body is a pure lower back training action, which means that the stretching of the torso exerts most of the load on the erector spinae.

Sliding against the wall

Most of you may have never heard of this action. This action is not used to develop muscle volume. It is a valuable training exercise aimed at the small muscles of the back and the neglected muscles.

At this time, we are concerned with the scapula retraction muscle (middle of the trapezius muscle and rhomboid muscle) and the scapularis muscle (lower part of the trapezius). If these muscles are weak or unrecognized, they will cause the shoulders to collapse. This type of body posture is most common among patients with upper body pain and dysfunction. Their chest muscles are too tight and the mid-back muscles are weak and weak, which can cause injuries sooner or later. And this simple training action can help you improve your posture and athletic ability.

Stand upright, with the upper back and butt against the wall, and move your feet forward about 18 inches. Raise your arms so that the upper arm is parallel to the ground and the forearms are perpendicular to the ground. Double elbows and hands against the wall. Next, pull the elbows back and down. 6.jpg

At first, you will feel very difficult, so you don't have to set yourself too high a goal; when you feel comfortable, gradually increase your strength. If your movements are correct, you will feel the soreness between the shoulder blades.

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