Stable shoulders are of great help to improve our stability and balance, but it is not easy to make shoulders stronger and stronger. It took us a lot of time and energy. As a fitness enthusiast, I will give you a brief introduction now. Can't you practice your back muscles? There are four ace moves and one set to strengthen the back muscles. Come and have a look.
1. prone t-stretch
This is the most common exercise to exercise our back, which is deeply loved by the majority of fitness enthusiasts and has a very good effect. At the same time, I know some knowledge when I do it. Elastic rope is the equipment needed for this exercise. Compared with dumbbells, horizontal bars and other instruments, it can better help us find the strength of back muscles, improve the training effect, and is convenient, fast and easy to fix.
Finally, we need to pay attention when doing this action. We need to keep our elbows from bending and our arms from rotating all the time. At the same time, when we exert our strength, we will feel an obvious squeezing feeling in the middle of our back. When we are doing it, we often bend down inadvertently. One solution that many fitness partners often use is to tighten the waist and abdomen core and keep our backs straight.
2. High pull-down
High-level pull-down is a relatively simple action, but it is not easy for us to do. If our endurance is not enough, it will be difficult to persist, which directly determines our fitness efficiency. Its main training muscles are latissimus dorsi, lower trapezius, rhomboid and serratus, and it can also help us improve our back strength. We can try this action.
Finally, you need to pay attention to some places when doing this action. Many friends will feel that their back muscles are not feeling when doing it, which leads to the phenomenon that their arms are overexertion. Here we need to know the order of force. First sink the scapula, then retract the big arm, and finally bend the elbow to pull up the load. In addition, the tension of latissimus dorsi should be maintained during recovery and played back in a controlled way.
Sit and row.
Sitting and rowing is a very good horizontal stretching exercise for our backs. Mainly train muscle groups, including upper back and middle back. The muscle groups used in the training process include latissimus dorsi and biceps. In addition, when we are training this movement, beginners can find the feeling of back force relatively easily by using fixed instruments. We can try this action in our spare time.
Finally, when we do this action, we need to pay attention to it. The first point is to keep your back straight and your chest straight when you finish the initial action. This is convenient for us to quickly find the force point and feel the muscles change well. In addition, we also need to ensure that the muscles from latissimus dorsi to the arm are stretched as much as possible, and the upper arm should be in a relaxed state, which is convenient for us to exert our strength.
4. Bend over and paddle with a dumbbell.
Bending down to lift dumbbells and paddling with one arm can separate the latissimus dorsi muscles on both sides of our body. So this action is a very good compensation action for those friends who think their backs are asymmetrical. The main training site is the middle part of latissimus dorsi. In addition, it can balance the chest and deltoid muscles when doing it. You can consider some of this action when doing it.
Finally, you need to pay attention to some places when you do it. We need to understand that fitness is a gradual process. So don't rush to use heavy objects when you do it. We can start with a small weight. After a period of training, we have a certain foundation. At this time, we can gradually increase the weight of our training to ensure that we can get more efficient training.