Practice Good back muscles are the wish of many fitness enthusiasts! The wide and straight inverted triangle is the most eye-catching figure in the gym! However, for many people, back muscle training is indeed a difficult problem
Training back muscles well not only requires a lot of hard work and effort, but also requires doing the right things. Only by sweating in the right place can you gain results. The fruit you want!
And today I want to share with you some great back training techniques!
After mastering these techniques, you can better improve the sensitivity of your back muscles and help you build wide and thick back muscles. Let’s take a look!
1. Relax the chest muscles before doing back exercises
Many people often have insufficient mobility and cannot fully contract the back muscles when performing rowing training. A large part of the reason is due to the tight chest muscles and the hunched posture!
In our bodies! Muscles also come in pairs. The muscle that mainly completes the action is called the agonist muscle (Prime mover); the muscle that cooperates with relaxation to complete the action is called the antagonist muscle (Antagonist). Agonist muscles and antagonist muscles have opposite roles and must work together to produce movement. For example, the triceps and biceps of the arms, and today's protagonist "chest muscles and upper back (trapezius rhomboids)" are a pair.
During back training: when the agonist muscle (back muscle) contracts, the antagonist muscle (chest muscle ) must be stretched to help us complete shoulder movements, but: if the antagonist muscle groups are too tight and active, they cannot cooperate normally.What happens when the agonist muscles are stretched?
The answer is: the function of the agonist muscles is inhibited! Unable to function normally! In other words, if the chest muscles are too tight, it will restrict the contraction of the back muscles!
Many people have tight chest muscles when sitting for long periods of time in daily life or during training!
So the suggestion is: relax and stretch your chest muscles before doing back exercises to help your back do its job better! You can use tennis balls to massage your chest muscles, and then stretch your chest muscles
2. Activate the back muscles before formal training!
The most common problem that most people have when doing back training is that "the sensitivity of the back muscles is not obvious." The big reason is that the connection between muscles and nerves is relatively weak.
All muscles in the body are connected to nerves, which are then connected to the brain. However, some links will "break" because you use them too little, or use other links too often. How you "move" in daily life will determine the development pattern of muscles and nerves:
Most people are more accustomed to using their arms in daily life and rarely use their back muscles. Over time, the nerve connections of the back muscles will naturally change. weak! At this time, in order to promote and awaken the connection between nerves and back muscles and allow the body's muscles and nerves to function normally, it is recommended that you do some small movements before back muscle training to activate your back muscles, so that the subsequent training will be more efficient!
These small warm-up movements can be single-joint shoulder extension, shoulder horizontal abduction, and scapula movement! Here is a good video reference for you!
3. Balanced training!< /strong>
The framework and action patterns of back muscle training mainly revolve around the "pull" movement, which is divided into "horizontal pull" and "vertical pull" according to the direction of movement
Horizontal pulling movements: various types of rowing (bent over rowing, reverse rowing, seated rowing)
Vertical pulling movements: pull-ups, pull-downs
Horizontal pulling movements are more Targeting the middle back muscles, the vertical pulling action is dominated by the latissimus dorsi!
When arranging back muscle training, many people often make the mistake of including four training movements in one schedule. They are all "vertical pulling" movements such as pull-ups or pull-downs, but there are too few horizontal pulling movements, resulting in incomplete back development.
It is recommended that you consider this when arranging your training plan! To: The horizontal pulling action and the vertical pulling action should be balanced. If there are four actions, then the vertical and horizontal actions should be performed alternately.
4. Change the handle and the way you hold it!
Fitness training is amazing, and you can get great results with just a little change! The same feeling! This miraculous effect is especially prominent in back training!
The pull-ups with a wide grip and pull-downs train the latissimus dorsi's ability to adduct the shoulders; the pull-ups with a narrow grip and an underhand grip train the width of the back. The ability of the muscles to stretch the shoulders can also better strengthen the biceps. Use a neutral grip (opposed grip) to perform pull-ups. Rowing is more friendly to the shoulders; throwing away the dumbbells and replacing them with cable trainers can help you. Quickly change the training angle and change the weight: at the same time, various horizontal bars, V handles, and D-shaped handles will have different use experiences!
So: Don’t stay the same! Small changes bring different stimulation to your muscles
5. Don't Ignore one-handed training!
The benefits and importance of one-handed training have been mentioned many times in previous articles:
One-handed movements are the most important in life. Important action patterns
One-handed training can help you improve muscle imbalance and different left and right control abilities!
One-handed training can specifically strengthen the resistance to rotation and lateral flexion of the elderly! Core strength: When you perform one-handed rowing, you need to work hard to tighten your core muscles to maintain a stable and neutral spine to resist the forces trying to rotate and flex your trunk.
One-handed movement! It can activate more motor units and have a greater range of motion. Most people can lift more weight with one hand than with both hands!
Action recommendations: Pulling down with one hand and rowing with one hand; alternately pulling down and rowing alternately are both good choices!