1, trapezius exercise
(1) Dumbbell shrugs
Take a standing or sitting position, put dumbbells on your side, and slightly retract your abdomen, chest and chin. The upper side of trapezius muscle exerts force to drive the scapula to lift (shrug). Imagine that your shoulder touches your ear, stay at the highest point for one second, and then return to the starting position.
(2) Rowing horizontally in a sitting position
Sit on the training stool, hold your hands wide, relax and straighten your hands, hold the handles, sink your shoulder blades, and keep your back tense.
Use the contraction of the back muscles to drive the scapula to shrink the shoulder, then follow the trend with the elbow and pull the handle closer to the chest. At the top of the action, the scapula is squeezed backwards for one second, and then slowly retreated.
(3) Reverse shrug
The starting position is the same as the parallel bars! Keep your hands straight, then keep your body stable and your upper body straight.
Then sink the scapula and lift the scapula. Use the movement of the scapula to feel the feeling of being lifted. Return to the starting position. This action can "exercise your ability to contract your shoulder blades." Help you strengthen the lower trapezius muscle.
2, rotator cuff muscle group exercise method
(1) Stretcher retracts and rotates internally.
Stand on one side of the stretcher, adjust the pulley of the stretcher to the waist position, and pull the hand ring with the outer arm. When exercising, the elbow is close to the body, and the stretcher is stretched along the inner side of the arc image, and the forearm is parallel to the ground. Change your other hand and do the same thing.
(2) Tension and external rotation of the tensioner
Similar to the first action, but the puller is changed from internal rotation to external rotation. Your muscles are different, too. The first movement is mainly to exercise the subscapular muscles and pectoralis major muscles, and the second movement is to exercise infraspinatus, teres minor and the posterior deltoid muscles. If you don't have a tension device or time to go to the gym, you can use a tension rope instead.
(3) the dumbbell rotates upwards
Open your feet naturally, shoulder width apart, grab a dumbbell in each hand, start the forearm parallel to the ground, keep the elbow joint and forearm stable, then rotate, turn the forearm up to be perpendicular to the ground, and then return to its original state. This action is mainly to exercise the supraspinatus muscle, lateral deltoid muscle and anterior deltoid muscle. In the process of raising the arm to the first 45 degrees, it is mainly the supraspinatus muscle that plays a role. You can choose your own weaknesses to alleviate and carry out targeted exercise.
3, latissimus dorsi exercise method
(1) Middle latissimus dorsi muscle
Bend over, with one hand on the bench, the knee joint slightly flexed, and the ipsilateral calf also supported on the bench. The knee joint is bent, and the other hand holds the instrument in the chest position, with the same foot on the ground and the back flat. This is a preparatory action. The middle part of latissimus dorsi exerts force and slowly lowers the instrument to the lowest point. After a short rest, slowly return to the preparatory action. After one party finishes the exercise, change sides and practice repeatedly.
(2) Rowing with equipment
Sit facing the instrument, step on the pedal of the instrument with your feet, bend your knees slightly, hold the handle with your hands straight, bend your elbows slightly, and keep your back straight. This is a preparatory action. Shrink your back and stretch the rope to your chest with both hands. After standing still for 1-2 seconds, use the strength of latissimus dorsi to slowly restore the rope to the preparatory action.
(3) Pull down the chest with a narrow handle.
Sitting in front of the machine, stepping on the ground with both feet, holding the handle of the machine with both hands, slightly bending the elbow joint, chest out and abdomen in, this is a preparatory action. The latissimus dorsi muscles contract hard, inhale, and pull down the rope to reach the top of the chest. After resting for 2-3 seconds, exhale and stretch the latissimus dorsi, and return to the preparatory action.
(4) Press the straight arm of the instrument when standing.
Stand facing the machine, the distance between feet and shoulders is wide, hold the handle with both hands straight, the distance between hands and shoulders is wide, the elbow joint is slightly flexed, the waist and back are kept straight, and the body can lean forward slightly to tighten the abdomen. This is a preparatory action. The latissimus dorsi exerts force and pulls down the rope to reach the thigh root. After standing still for 1-2 seconds, resume the preparatory action.
4. erector spinae exercise method
(1) dorsiflexion and extension
Back flexion and extension, also called goat standing up, is the best choice for beginners to practice waist strength. This action load is relatively small, and the waist is not easy to be injured.
Lie on the bench and let your upper body slide forward until your lower abdomen sticks to the edge of the bench. Bend forward and let your upper body droop straight. Let your partner press or sit on the calf. Cross your hands on your chest. To increase resistance, you can also hold a barbell piece on your chest.
(2) Prone from both ends
Lie prone, completely relaxed, arms straight above your head, legs straight. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax. This action can be done not by explosive force, but by slowly letting the abdominal muscles exert force to drive the arms and legs to lift. In addition, it should be noted that the head should not lean back hard, but should be lifted with the upper body.
(3) Bend your legs and bend over
Put your feet on the shoulders behind your neck to hold the bell, hold your chest out, abdomen in and waist out, and hold the barbell firmly with your hands. Inhale and bend your upper body forward until your back is parallel to the ground. At this time, the buttocks should be moved backwards, so that the center of gravity is behind the heel, and it will stop for 3-4 seconds; Then with the help of the strength of the back muscles, stand up and restore, and breathe naturally after reduction; Repeat the exercise. During exercise, the legs slightly bend the knees.
5. Ways to exercise more back muscles.
(1) Pull-ups
Grasp the crossbar with both hands, slightly wider than the shoulders, and relax your body so that it naturally hangs below the crossbar. Elbows bend to produce strength. Imagine that if you push your body up, your body will have the inertia of swinging back and forth. Remember to control the stability of your body before you do the action.
(2) Barbell rowing
Feet shoulder width apart, knees slightly bent, back upright. Hold the barbell with both hands, slightly wider than the shoulders, and lift it to the knees. After confirming that the lower back is fixed and there is no excessive bending, take the barbell from the knee to the abdomen, and then slowly restore the barbell to the knee.
(3) pull down
Stand in front of the pulley machine with your hands slightly wider than your shoulders. After grasping the crossbar, straighten your arms and torso and sit down. Pull the crossbar down to your chest vertically, pause for 2 ~ 3 seconds, and then return to the starting position along the original route. Don't just let go, let the crossbar bounce back. In this process, try to focus on your back and feel the force exerted by your back muscles instead of pulling hard with your hands.
(4) Hard stretching
Feet shoulder-width apart, elbows at knees, hands holding or one hand holding back. Put your weight on your hips and keep the same squat posture. After squatting, your knees and toes are in the same direction. Keep your back flat and neutral (even when you get up). When you get up hard, please pay attention to the joint efforts of your back and legs until you stand completely, and then slowly return to the preparatory action.
Pay attention to back exercises.
1, the starting posture should be stable and neutral.
A good starting posture will determine the quality of your next move. Keep your shoulder blades in the right position, sinking and contracting slightly.
If the scapula is not fixed, the strength of the action cannot be concentrated on the back, but is replaced by the shoulder or arm. Whether rowing in a sitting position or pull-ups, before practicing, remember to do a shoulder blade adduction and sinking, stabilize the muscles, and start the back muscles in advance before starting to pull the weight.
2. Imagine using your elbow to exert force.
You can imagine that your hand is a hook, just gently hooking the handle, not the center of force. If you can really do this, with the shoulder blades, I believe your back sensitivity will be greatly improved.
If you don't quite understand the key to using elbow strength, you can put a tension band on your wrist and wrap it around the rod or handle before you move. The advantage of tension belt is that it can reduce the force of your hands and forearms, so that you don't have to worry about the fatigue of your hands before your back muscles caused by insufficient grip strength.
3. Peak shrinkage
Peak contraction can recruit more sports units faster because it reaches the maximum random contraction. At the same time, strengthen the connection between nerve and muscle to obtain better target muscle sensitivity. The top of the action squeezes the scapula to contract the back muscles to the maximum extent.
4. Stay nervous during playback.
Don't ignore the playback stage. Most people play back the weight too fast, resulting in the loss of muscle tension, which will greatly reduce your exercise income. All you have to do is control the speed of descent, just like braking. When the muscles are stretched, they should also be tightened, keep nervous and slowly return to the starting position.
5. Both horizontal and vertical pulling actions should be done.
Many people's back muscle training only ends by pulling the horizontal bar or doing a few back muscle pull-down movements, without horizontal pulling movements such as body paddling, resulting in incomplete back development. You can alternate vertical and horizontal movements in back training. For example, first do pull-ups, then row in a sitting position, and then change the narrow grip to pull down and row backwards, covering all aspects of back training.
6. Don't ignore isometric contraction.
The form of muscle contraction is not only elongation and shortening, but also resistance to tension under the condition of constant length. The most typical training action is hard pulling. In the process of trying to stretch, your whole back muscles are working, and your trapezius, latissimus dorsi, erector spinae group of rhomboid and deep core muscles are trying to contract with equal length to keep the spine and shoulders stable and neutral! This will help you build strong back muscles.