Upper back muscles include trapezius, teres major, teres minor, infraspinatus and rhomboid. Latissimus dorsi is the main muscle group in the middle back, and erector spinae is the main muscle group in the lower back. Men want to have developed back muscles, while women want to lose back fat and create the beauty of their backs. Comprehensive back training is essential.
Many bodybuilders regard back muscle exercise as a complex training project because back muscles are not a single stimulus, and multiple muscles need comprehensive training; Second, what do the back muscles mainly rely on? Rally training? By fixing the scapula, tightening the arm, tightening the back and stimulating the back muscles.
Some fitness whites are not clear about the equipment training in the gym, and even can't tell the training parts of each equipment. Blind training will not only stimulate muscles obviously, but also cause muscle strain.
The fitness program is the first step for white exercisers to start exercising. Generally speaking, the three major muscle groups of the human body, legs, back and chest, are recommended to take turns to train every day. So what are the classic training methods for complex back muscle training?
1, rowing in a sitting position
Sitting rowing is a classic action of back tension training, and bodybuilders can choose the handle before rowing training. Generally speaking, a single lever handle can train latissimus dorsi, and a triangular handle is used for upper back training.
Start training, keep your upper body straight and keep your feet on the board to ensure that your legs are naturally separated. Hold the handle with both hands, keep your hands relaxed, don't shrug your shoulders, adjust your weight to your tolerance range, clamp your arms and pull back, and keep your upper body upright without leaning back. Exhale when pulling and inhale when falling.
2.w stretching
W stretching is a training method to fully tighten the back and find the right point of back force. Put your arm on your ear, straighten your arm and bend your elbow to make it W-shaped with your whole back. Elbows are level with your back, but not too far back. Hands up, elbows down, and keep the scapula tight with the same force.
This action is mainly aimed at the training of latissimus dorsi, which can have a good contraction effect on the back muscles.
3. Pull down the straight arm rope,
It is also a training device for the back. Keep your arms slightly bent, hold the handle with both hands, relax your shoulders naturally, tighten your shoulder blades, bend your knees slightly, exhale when you pull down the rope, pull the rope to your hips, and pause for 2 seconds. At the same time, your chest has a forward clamping action. Ensure that the back is fully exerted.
Step 4 pull-ups
Back muscle training is difficult to cause upward movement, and good arm strength support is needed in the early stage of training, especially for the small partners who can't find the correct force point on the back, the upper limb muscle strength is weak, and basically the pull-ups are not standard.
Ensure that you don't shrug your shoulders and tighten your core muscles during training. Generally speaking, the weak partners suggest strengthening the training of arm strength and core muscle groups before pull-ups.
In addition to the above, one-arm dumbbell rowing, hard pulling and squat can all train back muscles. When training back muscles, bodybuilders should not only ensure the training intensity to achieve the effect of stimulating muscles, but also change the way of contacting various instruments for back training.
A variety of equipment training can stimulate the back muscles in all directions and increase the interest. Compared with other muscle groups, the back muscle is a more difficult muscle group to train, especially for women, the back muscle can not stand out obviously, but the low-fat effect of the back can still be the direction of women's efforts.