Fitness information
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.
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