1, backhand pull-ups refer to palms facing the body, forehand pull-ups refer to palms facing outwards.
2. In vertical traction, latissimus dorsi is more involved; In horizontal stretching, rhomboid muscle and trapezius muscle participate more. Generally speaking, when doing movements, the closer the trunk is to the vertical, the more latissimus dorsi muscles participate; The closer the trunk is to the horizontal, the more rhomboid muscles and middle back muscles participate. This knowledge is very important for the comprehensive and balanced development of the back.
3. Stretch at the lowest point, squeeze at the middle point (vertex), and think about pulling the weight with your elbow. It sounds simple, but I bet that 95% of the trainers don't do enough in back training. Just like some people use half squat instead of squat. They want to show themselves by using heavy objects, and don't care about making the right moves.
In order to fully develop muscles from the starting point to the embedding point, the whole exercise is necessary. At the starting point and the end point, stretch while keeping the back tense, and squeeze at the middle point (vertex) to ensure the correct pulling action.
It is believed that pulling heavy objects with elbows can help us focus on using back muscles instead of arm muscles. Imagine the arm as a hook, which can reduce the participation of the arm and effectively stimulate the back muscles.
4. Hold your chest when you do the action. If you care about the health of your lower back, it is very important in all movements. When doing the action, hold your chest out, hold your chest out. This will keep the spine naturally curved. Bending of the back under load is the main cause of lower back injury, so keep the spine in a natural curve when doing exercises.
If you can't understand this, you can think of yourself on the beach. Men (and some women) want to show off their muscles, and naturally they will hold out their chests or open them. Think about this "muscle beach" reaction when training heavy objects, because it can keep the natural posture of the spine.
5. Use heavy basic back training movements to make muscles develop in a balanced way. The back is not only very important for the balanced development and strength improvement of the whole body muscles, but also helps you avoid injury.
You must have seen many trainers shoulder collapse, shoulder impact syndrome and tendinitis. If they can train their backs as seriously as their chests and shoulders, many people will recover. Powerful scapula retractor and decompressor are very important for maintaining shoulder health and upper limb posture.
6. Focus on action. A developed back belongs to people who are good at thinking. You must concentrate on the action, because you can't see the back muscles.
Before talking about training movements, it is necessary to know the muscles we want to train and their functions. The main back muscles include:
Erector spinae: Also known as sacrospinous muscle, it includes iliocostal muscle, longest muscle and spinous muscle. It is the main muscle responsible for stretching the trunk (making the back of the trunk close to the back of the leg). Erector spinae will actively participate in hard pulling and goat standing.
Latissimus dorsi: The main function of latissimus dorsi is to stretch, retract and pronate the shoulders. The latissimus dorsi will participate in various pulling actions, whether it is horizontal pulling action (such as rowing) or vertical pulling action (such as pull-ups). Vertical traction stimulates latissimus dorsi more strongly.
Rhomboid muscle: Rhomboid muscle is a deep muscle group located between scapula. The main function is to contract or retract the scapula (pull the scapula backwards). In vertical and horizontal pulling movements, rhomboid muscles will actively participate. Rowing in the horizontal direction stimulates the rhomboid muscle more because the scapula contracts more.
Trapezius: This kind of rhombic muscle is very interesting. Its muscle fibers have several different directions, and it can make several different actions according to the different muscle fibers it recruits. The most common trapezius exercises in the gym are aimed at the upper body, whose main function is to lift the scapula and clavicle.
The main training movements are all kinds of shrugging. The smaller levator scapulae also helps to lift the shoulder blades. The function of the trapezius intermedia is to contract the scapula (together with the rhomboid muscle). All muscle fibers contract at the same time, which can also help the scapula contract. Finally, the function of the lower trapezius muscle is to push down the scapula (pull the scapula down).