Anatomically, it makes our rotator cuff muscles and upper back muscles weaker and weaker. At the same time, these muscles will strengthen the pectoralis major flexors and maintain the pressure on the upper back when squatting.
In order to strengthen these muscle groups in training, let them use less equipment, and more in a lot of mixed training, or warm-up or stretching training, exercise into large muscles and elastic and flexible muscles that fitness enthusiasts expect. The first thing you do after getting up in the morning is to strengthen these muscles.
When doing squat training, your upper back muscles should maintain a certain tension. This means that you have thick, strong and movable upper back muscles to resist and bear the pressure of back load.
The tension of the upper back is the basis of maintaining the support and stability of the spine. Do you know that?/You know what? Do you know that?/You know what? Scapular dyskinesia is a common disease of overhead athletes, and it is often the root cause of shoulder joint dysfunction.
This obstacle occurs because your rotator cuff muscles and even your upper back are not stable enough. Therefore, strengthening your upper back muscle training is one of the most important trainings that cannot be ignored.
Next, let's practice with the muscular male god!
1.y chain lifting training
If you want to practice your upper back muscles, it is necessary to do a Y-arm lift. Lean on the training stool and do Y-lift with the same weight chain in both hands. Pay attention to fixing the upper body as much as possible, and just lift your arms on both sides of your body.
2. elastic belt Side Pull Training
First, the body is in a lunge position. Hold an elastic band in front of you with both hands. You can pull elastic belt to both ends at the same time, then fix your right arm, and pull your left arm out to the right and back to feel the tension of the upper back muscles. It should be noted that the fixed arm should be as stable as possible during exercise, so as to better stimulate the contraction and relaxation of upper back muscles.
Elastic belt stretched out on his chest.
This action is a bit like W-pull, but both of them are used to train the back muscles. This action has elastic belt resistance, mainly holding elastic belt on his chest with both hands and pulling elastic belt to his sides. It should be noted that the big arm should stick to the upper body as much as possible.
4. Type A elastic belt Stretching Training
Elastic belt stretches again, yes, because it is more advantageous and convenient for elastic belt to stimulate deep muscle groups than dumbbells. Therefore, preparing elastic belt is definitely one of the necessary equipment for resistance trainers.
Bypass elastic belt around a fixed post or the side frame of Smith's frame, and then hold elastic belt in front of you to do open stretching training, and feel the contraction and relaxation of back muscle strength! Come on!