However, many fitness beginners are full of bitterness for back muscles! It is difficult to practice the back muscles, especially rowing, pulling down and other multi-joint movements, which often leads to the dilemma that the arm is so sore that the back is completely intuitive!
For beginners! In fact, it is not recommended to do these actions according to cats and tigers at first! Not only is the exercise effect low, but it is also easy to be frustrated!
It is necessary to simplify the movements and let the body work in the simplest and most basic mode! Experience the basic joint movement and establish the connection between muscle and mind!
Today I'm going to introduce you to a simple but great back training action! Used to feel the contraction of back muscles and the movement of shoulder blades! Help you find the feeling of back muscles!
W shoulder abduction!
Joint movements involved: shoulder abduction
Target muscle groups: lower trapezius, rhomboid and posterior deltoid.
How?
It is recommended to choose a chair that tilts upward.
Then lie prone!
1. Bend your elbow, make fists with both hands, and put your thumb up on your chest (with your forearms together). At this time, you will feel the scapula open!
2. Back muscles contract, abduct shoulders backward, retract shoulder blades, squeeze back muscles, imagine expanding the chest, (W-shaped (10 and 2 o'clock)), and focus on the maximum contraction of shoulder blades. Hold for 3 seconds, and the peak shrinks. Repeat 8- 12 times.
The action is relatively simple and easy to execute!
Pay attention to keep the elbow posture during the process, and the elbow always points to the body line!
Feel the action of the scapula, open the scapula, and then contract and squeeze!