FITNESS INFORMATION - Health tips fit

Fitness information

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​A popular sentence in fitness circles:

layman looks at the abdomen, novices look at the chest, masters look at the back, and the master looks at the legs! I talked about the shoulders, arms, and pectoral muscles in the front. Today, I finally reach the back. The back is the most problematic part of novice fitness. For example,

 How to practice the inverted triangle?

How to practice trapezius?

Didn't you feel back training?

Today I will give you a good fight.

Let’s first understand the composition of the back muscles,

As you can see from the picture, the back is a very complicated muscle. The back is mainly composed of the trapezius, infraspinatus, great circular muscle, and latissimus dorsi (other rhombic muscles, small circular muscles, and erector spinae). Because the back muscles are very complicated, today we mainly explain the movement training, the decomposition of the movement and the points to pay attention to from the three angles of the width and thickness of the back and the upper part of the trapezius muscle.

, Let’s take a look at the function of a few major muscles:

The upper part of the trapezius muscle lifts the shoulder blades (shoulders).

The role of the middle section of the trapezius muscle is to allow the scapula to close (contract).

The role of the lower part of the trapezius muscle is to allow the scapula to move downward (sinking).

The function of the latissimus dorsi is to abduct the humerus and adduct the humerus, or more simply, it can pull the arm backward when it is in front and pull it back when it is raised.

How to practice back wide (inverted triangle)

From the muscle breakdown diagram, we can see that the muscle that determines the width of the back is mainly the latissimus dorsi muscle.

What actions can better stimulate the latissimus dorsi?

Ace action (pull-ups)

There are many variants of this movement, mainly divided into narrow distance and wide grip according to the two-handed grip, and divided into forward grip and reverse grip according to the forehand and backhand.

Action essentials:

1. With arms straight in front, hold the pull-up bar with both hands, hang freely, arms straight. This is the starting position of the action.

2. Tilt your body 30 degrees backwards, try to keep your body straight and chest up.

2. Pull back and down to pull the shoulder and upper arm, let the body up until the lever touches the upper chest. Do not shake or use kinetic energy to complete this action.

3. Exhale when the movement reaches the top and pause for a while.

4. Start to inhale, and slowly lower the body to the original state, so that the arms are fully straightened and the latissimus dorsi muscles are fully extended.

Note: At the peak of the movement, pay attention to contracting the back muscles. Normally, the grip distance is slightly wider than the shoulder. As for the width, it is not as wide as possible. Look at the individual and find the width that suits you. You should also pay attention to appropriate adjustments. The width of the muscle stimulation will be different. Second, the muscles will not form inertia.

If self-weight pull-ups are too simple for you, you can try weight-bearing pull-ups or use explosive force to lift the body, which is one of the five great skills of joint fitness.

High drop

Action essentials:

1. Sit down in front of the pull-down training machine and use a wide handle with a high pulley. Adjust the knee pad to the proper position to prevent the body from rising due to resistance.

2. Hold the handle and hold the palm forward. Attention when grasping: the distance between the hands exceeds the width of the shoulders when the grip is wide; the distance between the hands is the same as the width of the shoulders when the grip is medium. With narrow grips, the distance between your hands is less than your shoulder width.

3. Hold the handle in front, straighten your arms, lean your body and head back about 30 degrees, bend your lower back, and keep your chest straight. This is the starting position of the action.

4. While exhaling, pull your shoulders and upper arms backwards and downwards, and pull down the handle until you touch your upper chest. Tip: When fully tightened, focus on contracting your back muscles. The upper body should remain fixed during the movement, with only the arm moving. The forearm only needs to grasp the lever, there is no other action, do not use the forearm to pull the handle.

5. Pause for one second in the tightening position, tighten the shoulder blades, slowly return the handle to the starting position, the arms are straightened, and the latissimus dorsi muscles are fully extended. Inhale during this part of the action.

Note: There is a neck pull down at the high position, but pulling it to the back of the neck will cause excessive tension, so it is not recommended. Keep your back straight, and you can lean back a bit.

Many novices may often feel that their backs have not felt when doing this action, and their hands have started to sore. According to our experience, the half-grip method can be used, that is, the thumb should not hold the grip, so that the muscle groups of the forearm will not be used too much. Or simply use the following actions:

Gantry rope pull down

Action essentials:

1. Hold the wide handle, palm down, with arms slightly wider than shoulders.

2. Tilt your upper body forward about 30 degrees, bend your knees slightly, keep your back straight, keep your hands straight in the front, bend your elbows slightly and keep your tension tight. If the arm can't be fully extended, it will back up until the arm can be fully extended.

3. Contract the latissimus dorsi muscles, feel the pull of the latissimus dorsi muscles, and pull the handle down to the sides of the thighs. Then exhale.

4. Keep your arm tight and inhale to restore the starting position.

Note: Keep your body stable, the center of gravity can be slightly back, especially when the weight is slightly larger to avoid losing your balance.

How to make the back thick

For the whole body to look harmonious, the width of the back is not enough, but it needs to be thicker to make it look stronger. Here are a few actions to help build a thick back.

Barbell bent leg deadlift

Deadlift, I'll ask if you like it or not?

 (You know what my eyes look like) Deadlift is a very good compound movement. The deadlift exercises a lot of muscles, such as trapezius, gluteus maximus, hamstrings, arms and thighs. However, when it comes to deadlifts, there are many types of deadlifts, such as Romanian deadlifts, straight leg deadlifts, sumo deadlifts and leg curl deadlifts. According to the hand grip, it is divided into wide grip deadlift, narrow grip deadlift, positive and negative grip deadlift, etc. Each deadlift movement has its own differences. For example, straight leg deadlifts are mainly used to practice the middle back, and bent leg deadlifts are mainly used to practice the lower back.

Action essentials:

1. Stand in the middle of the barbell. The distance between the feet is the same width as the hip. With your hips bent down, grasp the barbell with your forehand, with a grip width as wide as your shoulders, and stretch your shoulder blades.

2. Stand firm, hold tight, take a deep breath and hold your breath, squat your knees until your calf hits the barbell. Looking straight ahead, straight chest, straight shoulders, shoulders down, core tightened, heels forcefully grabbed the barbell upwards.

3. When the barbell passes the knee, it actively pulls the barbell backwards, at the same time pulls the shoulder blades, buttocks lean against the barbell.

4. Hip down, lower the barbell, place it on the floor, and exhale.

Note:

1. Feet are as wide as hips, not as wide as shoulders. Standing too wide with feet is easy to buckle in the knees. Internal buckling will cause the core to be difficult to tighten; 2. Shoulders, barbells, and arms should be on a vertical line ,

3. You must pay attention to breathing. You hold your breath after taking a deep breath. Why? Because the spine is under a lot of pressure during deadlift, you must hold your breath and sink it to the position of Dantian. , That is, someone is going to punch you in the stomach now, you have to tighten your abdomen, it feels good enough, it won't be possible anymore. In this way, tightening the muscles around the spine can maintain the stability of the spine and resolve the pressure on the spine. Pay special attention to heavy deadlifts.

Gantry frame rope sitting narrow grip rowing.

Action essentials:

1. This exercise requires high pulleys and V-shaped handles. Move the small bench and adjust the position (the stool can be placed a little farther to facilitate the straightening of the arm), ready to start the action, sitting in front of the pulley, legs forward on the pedal or lever, and step on the ground if not.

2. Straight forward, bend your arms forward, straighten your arms, and grasp the V handle. At this time, your latissimus dorsi should have a good stretch.

3. Inhale and pull the handle backwards until the body and thighs are at 90 degrees or slightly larger. Your back should be slightly arched, contracting your shoulder blades, and chest up. Until v is close to the position of the lower chest. Exhale when doing this action. Finally, your back muscles should contract tightly. Hold this contracted posture for one second, and slowly return to the starting position while inhaling.

5. Repeat the action to the recommended number of repetitions.

Note: Avoid ensuring body stability and avoid shaking back and forth, which will damage the lower back.

Lean over dumbbell rowing

Action essentials:

1. Stand with your feet as wide as your hips, your knees grieved, hold a dumbbell in each hand, sink your upper body and keep your back upright, your arms droop naturally. This is the starting position for your movements.

2. The scapula is contracted, the elbow is bent, keeping the center of gravity in the center, and the body pressure is on the heel, so that the body does not lean forward too much, and the elbow is slightly retracted inward, so that the scapula can be tightened back and down, inhale When the dumbbell is pulled up to the maximum, the forearm is slightly opened outward. At this time, the elbow will be buckled inward, and the chest will expand, which can better squeeze the middle of the back. Of course, this is not recommended when the weight is heavy. So stay at the top for a while and exhale, then put it back to the starting position, keeping the upper body straight throughout the process.

3. The above is a complete action, repeat the action to the recommended number of times.

This action can also be done with one hand bent over rowing.

Rowing over a long bar with bent arms

Action essentials:

1. Add bells to one end of the Olympic barbell. If there is no equipment in the gym, make sure that the other end of the barbell is against the corner of the wall, or use a heavy object to support the other end so that it cannot move back or bounce.

2. Feet are slightly wider than shoulders, knees are slightly bent, upper body stays upright and leans forward.

3. Hold the barbell with the arms at the bell piece, close the bell piece with one hand, and close the knee with the other hand. This is the starting position of the action.

4. Inhale, with your elbows retracted (to get the best effect from your back), pull up the barbell until the bell hits your lower chest. Keep pulling up, contract your back muscles, hold for 1 second at the apex of the action, and exhale. Tip: You can buckle the fitness handle (T-shaped handle) or double handle pull rope on the top of the barbell.

5. Slowly restore the barbell to the starting position, so that the latissimus dorsi muscle has a good stretch. Tip: Do not let the bells touch the ground. In order to maintain the optimal range of motion, it is recommended to use a smaller barbell piece.

Goat stand up

Action essentials:

1. Prone on the back stretching machine, with the ankle against the foot pad to ensure safety.

2. Adjust the upper cushion so that the upper thigh can rest on the cushion as much as possible, and make the waist unrestricted when bending.

3. Straighten your body with your arms crossed over your chest (personal preference) or behind your head. This is the starting position of the action. Tip: When crossing your arms across your chest, you can hold a dumbbell or hold a barbell to increase resistance.

4. Slowly bend forward, press down as much as possible, back straight. Inhale while doing this action. Continue to move forward until the hamstring muscles get a good stretch, and continue to bend down will force the back to bend. Tip: Do not bend your back when doing this action. In addition, it varies from person to person, and the magnitude of this action can be very large. But the key is to keep your back straight as much as possible.

5. The body slowly lifts back to its original position while inhaling. Tip: Avoid bending your back because you want to continue to press down. In addition, do not shake the body to avoid damage to the back.

6. Repeat the action to the recommended number of repetitions.

The last thing to practice is the trapezius muscle. At the beginning, it was introduced that the trapezius muscle is divided into upper, middle and lower parts. Today I will talk about the upper part of the trapezius muscle that is most easily overlooked. Practicing this muscle can make you look more Strong, of course, girls should not practice this muscle, otherwise it looks too tough. This muscle is actually not difficult to practice. The main thing is to do a series of shrugs. Here are a few moves.

Smith Machine

Action essentials:

1. Set the barbell on the Smith machine, and the height is about the middle of the thigh. Choose the correct height, after installing the barbell, hold the barbell (with palm forward), the grip width is the same as the shoulder width. You can use a wristband when the bell is heavy.

2. With your arms straight and your back straight, pull up the barbell. The elbow should be slightly bent. This is the starting position of the action.

3. Exhale and pull the barbell sideways with your shoulders. Keep the lever close to your body when pulling the barbell. Continue to pull up until you hit your chin. Tip: You should use elbows to drive this movement. When pulling up the barbell, the elbow should be higher than the forearm. In addition, the body should remain fixed and pause for one second at the apex of the action.

4. Slowly lower the barbell to its original position and inhale while doing this part of the action.

5. Repeat the action to the recommended number of repetitions.

Note: Do this exercise carefully to choose the weight. Too high a weight will cause deformation of the action, causing damage to the shoulder. I've seen many people injured because of this. Don't use force when pulling up, don't shake or cheat. In addition, if there is a problem with the shoulder, then do not stand upright rowing and other sideways movements.

This action can also use barbells, curved bars, or dumbbells. But these methods are suitable for people who are already proficient and can complete the action correctly. Similarly, using straight-legged barbells for rowing.

Barbell shrug

Action essentials:

1. Stand up straight, with your feet as wide as your shoulders, grasp the barbell with your hands in front of you, and hold your hand (with your palm facing the thigh). Tip: The grip distance should be slightly wider than the shoulder. A wrist strap can be used to assist gripping. This is the starting position of the action.

2. Raise your shoulders as much as possible, and at the same time exhale, keep contracted for 1 second. Tip: Do not use the power of biceps to pull the barbell. The arm should be straightened or slightly flexed throughout but kept tight throughout.

3. Slowly return to the starting position while inhaling.

4. Repeat the action to the recommended number of repetitions.

This action can also use Smith machine or dumbbell, no more details here.

Back barbell shrugs

Action essentials:

1. Stand up straight, with your feet as wide as your shoulders, grasp the barbell with your hands behind you, and hold it (with your palms back). Tip: The grip distance should be slightly wider than the shoulder. A wrist strap can be used to assist gripping. This is the starting position of the action.

2. Raise your shoulders as much as possible, and at the same time exhale, keep contracted for 1 second. Tip: Do not use the power of the triceps to pull the barbell. The arm should be straightened or slightly flexed throughout and maintained constant tension.

3. Slowly return to the starting position while inhaling.

4. Repeat the action to the recommended number of repetitions.

Regarding shrug movements, try to use the maximum weight you can bear. Small weights are not deep enough to stimulate, and it is difficult to produce effects.