< strong>The middle trapezius and rhomboids located in the center of the back Often overlooked during exercise! Everyone focuses on the facial muscles such as the chest muscles, front deltoid and biceps! In the long run, the chest and back will lead to muscle imbalance, which is a very bad situation!
In addition, many people have bad posture caused by sitting for a long time in their lives, such as rounded breasts and rounded shoulders, etc.! This has a lot to do with the lack of muscle strength in the middle back muscles!
Good middle back (rhomboids, middle trapezius) muscle strength can help better stabilize the scapula, making you more secure during exercise!
At the same time, it can help you improve bad posture. The main function of the concentric contraction of the rhomboids and trapezius muscles is to retract the scapula, which can pull you into the chest state. return! Make your posture more upright!
Today I will introduce to you a simple and easy-to-operate action to help you strengthen your mid-back muscles
Action name: Lean overDumbbellTuck your shoulder blades back!
Target muscles: Middle trapezius and rhomboids 1
Action demonstration:
Action process
1. Hold dumbbells in both hands and lie prone on the training bench. The angle of the training bench is less than 45 degrees!
2. Keep your arms straight, then activate your back muscles to retract the scapulae. Hold for one second at the top of the movement, try to squeeze the scapulae, and imagine that the two scapulae can hold a pen!
3. Open the shoulder blades and return to the starting position!
Notes
1. Feel the scapula movement (retract → open), keep your arms fixed at all times!
2. The shoulder blades should sink stably and avoid shrugging!