If you are practicing your back now, if you are at this stage, then you might as well look at the following methods.
1, wake up the back
The first way we want to talk to you is to wake up your back muscles. We can do some simple warm-up exercises with elastic rope or other training tools before formal training, wake up our backs in advance and connect our back nerves, so that we can feel more directly in the next training.
When you wake up your back, you don't need to use a particularly heavy weight, but you need to make sure that every movement is standard. We can deliberately squeeze the latissimus dorsi to find the contraction feeling of the latissimus dorsi.
Step 2 tighten the scapula
Whether pushing or pulling, we need to fix the scapula. We need to fix our shoulder blades backwards and downwards. We often use it when we practice our back muscles? Pull? This action, we also call it rowing. When we do this, we need to put away the position of the scapula, focus on the elbow and imagine that there is a rope at the elbow to pull you back. When doing these actions, we need to fix the scapula and feel the contraction of the back muscles, so that our breasts will naturally protrude.
3, grip strength problem
When we hold the racket too hard, the arm will naturally participate in the exertion, so we should control the grip strength when holding the racket. We can just gently hook and hold, without too much force, which will let the arm participate in the force, but it is meaningless to the back, and the feeling on the back will naturally be smaller. If our grip strength can't keep up with the weight of our back, then we can try to solve this problem with a pair of elastic bands.
4. Holding posture
When we pull down the rope, we will hold the grip, so at this time, we will participate in the posture of the grip. When we pull down, we should also take our elbows back, so as to effectively start our latissimus dorsi. If you think that the normal grip can't stimulate your back better, then you can switch to the neutral grip with palms facing each other or the backhand grip, both of which can help you start the latissimus dorsi.
Of course, if your movements are not correct, you will no longer feel the activation of your back, so before paying attention to these problems, we should pay attention to whether our movements are standardized. Only when your movements are standardized will our backs feel more.
Just starting to practice back muscles, I suggest you use a lighter weight. We mainly activate the back, increase the sensitivity of the back and adjust the movements, instead of blindly increasing the weight for the sake of sensitivity. Instead, other parts are used to participate in the exertion, and the concentration of exercising the back is not achieved, and the effect is greatly reduced.