Quick weight loss network

MidBack Recommended exercise method: Cable horizontal pull-back!

Everyone focuses on the facial muscles such as the chest muscles, front deltoid and biceps! Muscle exercises in the middle and back are often neglected, which can lead to muscle imbalance in the chest and back in the long run. This 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 movement to help you strengthen your mid-back muscles: rope shoulder abduction!

This is a great action, simple and easy to learn, especially for beginners. For experienced trainers, you can use it as a daily auxiliary training or warm-up action!

Usually we use elastic bands, tensioners and fixed equipment as resistance to perform reverse flyes!

How?

1. Stand facing the tensioner and grasp the cable with both hands! Straighten your arms and abduct your shoulders close to 90

2. Bend the elbow slightly, fix the elbow, retract the scapula and abduct the arm to raise it!

When the abduction is in line with the body, stay for one second and externally rotate the shoulder! Squeeze your shoulder blades and feel your upper back and posterior deltoid muscles tighten!

Perform 4 sets of 10-15 reps.

Note:

Use the shoulder blades to tighten the cable outwards (scapula retraction).