Latissimus dorsi and other small back muscles
Latissimus dorsi is the most important muscle in the back, and it is also the focus of back exercise.
Other small muscles of the back include rhomboid, teres major, teres minor and infraspinatus.
The method of exercising latissimus dorsi will exercise other small muscles in the back. It is often said that exercising the back is mainly to exercise latissimus dorsi.
(2) trapezius muscle
The trapezius muscle is usually considered as a single muscle, but in fact it includes two muscles, one on each side of the spine and the other on the back of the neck.
The trapezius muscle is one of the busiest "firemen" in the body, assisting various recommended movements, such as hard pulling, bench pressing, barbell rowing, squat and so on.
(3) erector spinae
The main muscle of lower back or lower back is erector spinae, and erector spinae is also called sacrospinous muscle. Erector spinae is the muscle that connects the back and buttocks, mostly located in the lower back.
Erector spinae is a very important muscle of human body, which is at the core of connecting the preceding with the following. Erector spinae is the long muscle behind the spine, which extends from the back of the sacrum to the back of the occipital bone and fills the groove between the spinous process and the costal angle.
It starts from the back of sacrum, spinous process of lumbar spine, back of iliac crest and thoracolumbar fascia, and is divided into three parts: lateral iliocostal muscle, ending at costal angle; The longest muscle, the longest muscle in the middle, stops at the transverse process and its adjacent ribs; The inside is the spinous muscle spine, which stops at the spinous process.
Each muscle also has a series of small muscle bundles from the auxiliary starting point: the auxiliary and small muscle bundles of iliocostal muscle start from iliac crest, costal angle and transverse process of cervical vertebra; The small muscle bundle of the longest muscle comes from sacrum, costal angle and all transverse processes; The small muscle bundle of spinous muscle originated from the spinous process of thoracic and cervical spine.
Both sides of erector spinae contract at the same time, which can make the spine stretch backward. It is an important structure to maintain the upright posture of human body, so it is also called vertical trunk muscle. Erector spinae contraction on one side can bend the trunk to the same side. Erector spinae is dominated by the posterior branch of spinal nerve.
Extended data:
Ways to exercise back muscles:
(A) Pull-ups
Target exercise site: latissimus dorsi.
Action essentials:
Grasp the horizontal bar with both hands, so that the lower part of the waist and back can be relaxed, the latissimus dorsi can be fully extended, and the lower legs can be bent and lifted. Inhale, concentrate the contraction force of latissimus dorsi, and pause for 2-3 seconds at the highest point of arm flexion pull-ups. Then exhale, controlled by the contraction force of latissimus dorsi, so that the body slowly descends and recovers. Repeat the exercise.
Grasping distance:
Wide grip pull-ups can effectively increase the width of latissimus dorsi for the upper and lateral parts of latissimus dorsi. Narrow grip pull-ups are directed upward at the lower side of latissimus dorsi, which is beneficial to increase the thickness of latissimus dorsi.
Grasping method:
Generally, you can use the front grip or the reverse grip. Reverse grip pull-ups can obviously stimulate biceps brachii.
(2) Swimming with one mouth standing
Target exercise area: erector spinae.
Action essentials:
(1) Lie prone, stretch your body, and fully extend your legs and arms around. Stretch your spine and slightly lift your arms, shoulders and legs off the ground.
(2) Tighten the abdomen and buttocks, keep the neck and spine in a straight line, slowly lift the left hand and right leg, return to the horizontal line, change the right hand and left leg, keep the legs and hands on the ground all the time, and exercise the back muscles and buttocks.
(3) prone at both ends
Target exercise area: erector spinae.
Action essentials:
Lie prone, completely relaxed, arms straight above your head, legs straight. When inhaling, lift your arms and legs off the ground at the same time, control them a little, and then exhale slowly to relax.
(4) Bend over and paddle with one arm.
Target exercise site: mainly exercise the middle (inside) of latissimus dorsi.
Action essentials:
(1) Bend your body and hold the dumbbell in a positive grip, with your other hand on the bench and your other knee on the bench. Your body is almost parallel to the ground, and you should hold your head up and hold your chest high.
⑵ Lower the weight as far as possible, and pull it up in the direction of the body with the palm of your hand; Try to keep your body still and pull the dumbbell to your side with your back instead of your arms; Put it down slowly, control the weight, and practice one side before the other.
(5) straight leg hard pull
Target exercise area: lower back.
Action essentials:
Hold a dumbbell in each hand and hang it in front of you. Your feet are naturally open, shoulder width apart, your legs are straight, your back is straight, your body is bent forward, and your head is raised until your upper body is approximately parallel to the ground. Then the lower back muscles contract and restore the upper body.
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