Back muscle group training It is necessary to master the starting and ending points and the correct exercises and changes, so as to train the back muscles well. Many people have no effect in exercising, and most of them have not found the training. The right way to do the back.
Let’s take a look at how to exercise back muscles. What is the correct exercise method?
The latissimus dorsi muscle and its origin and insertion point:
Location: on the lower back and posterolateral side of the chest. Starting point: the spinous processes of the seventh to twelfth thoracic vertebrae and all lumbar vertebrae, the median sacral crest, the posterior part of the iliac crest and the outside of the tenth to twelfth ribs. Insertion point: crest of the lesser tuberosity of the humerus.
1. Seated wide-grip chest pull-down:
Target muscles: latissimus dorsi, upper back muscles.
Synergic muscles: pectoralis major, biceps brachii, anterior deltoid.
Starting position: Sit in a fixed seat on the back pull exercise machine, and hold the handles at both ends of the upper horizontal bar with both hands. The grip is slightly wider than shoulder width, and the thighs are fixed with pressure plates.
Action process: Inhale, pull the bar vertically from above the head to the chest, to the "peak contraction" position, and pause for 2-3 seconds.
Then exhale and slowly return along the original path. Repeat.
Key points of action: Tighten the shoulder blades on both sides, lift your chest, and don’t arch your back. When it is pulled to the chest, the upper body should be tilted back and should not be too large.
Breathing method: Inhale during the pull-down process and exhale during the restore process.
Protection and assistance: The partner stands behind the body and presses the horizontal bar slightly with both hands.
Yi Fan's mistake: Leaning back too much with the waist
Coach's tip: Pay attention to the balanced force of both arms when completing the movement to prevent sudden jerking or uncontrolled restoration. The shoulder joints should be relaxed, use your back muscles to push your chest, and squeeze your shoulder blades toward the middle.
Various actions:
Sitting wide-grip pull-down behind the neck:
Inhale, use the latissimus dorsi and upper back muscles to contract and pull down to the back of the neck, and then Exhale, control the lever and slowly return to the starting position. When the lever is pulled toward the back of the neck, the head is slightly forwardlow to avoid hitting your head and causing incorrect movements.
2. Barbell prone rowing
Target muscles: latissimus dorsi and upper back muscles. Synergistic muscles: biceps brachii, triceps brachii, posterior deltoid, trapezius, rhomboids, teres major, teres minor, infraspinatus, sacrospinalis.
Starting position: Stand with your feet shoulder-width apart, your upper body bent forward and parallel to the ground, your knees slightly bent, and your hands holding a barbell slightly wider than
your shoulders. The back is straight and the head is slightly raised. Hold the bell with both arms drooping and straight. Action process: Take a deep breath, move the upper arms to both sides, and lift the horizontal bar close to the body until the horizontal bar touches the upper abdomen. At the "peak contraction" position, pause briefly, exhale, control the barbell, and slowly lower it back down.
Action essentials: Always focus on the back, and "keep your back, hold your arms with your elbows, extend your shoulders and lift your elbows, hold your chest high and clamp your arms."
Breathing method: Inhale and pull up, exhale and restore.
Yi Fan’s mistakes: 1. Rounding the back 2. Moving the body up and down
Coach’s tip: It is very important to hold the hips and waist tightly during the movement, otherwise the lower back may easily be injured due to shaking.
Underhand barbell push-up row:
Hold the barbell underhand with the palms of both hands facing upward, lift the elbow joints, and contract the back muscles with force.
3. Seated tensioner rowing:
Target muscles: latissimus dorsi, trapezius. Synergistic muscles: biceps brachii, posterior deltoid, rhomboids, teres major, teres minor, pectoralis major.
Starting position: Sit on the mat, hold the handle of the tensile machine with both hands, bend your upper body forward, bend your knees at the same time, and place your face down between your arms. Action process: Inhale, pull the traction rope backward with both arms, and at the same time lean back the upper body and lift the chest. When the handle of the tensile machine touches the chest and abdomen, pause for 2-3 seconds. Then exhale and slowly return. Repeat the exercise.
Action essentials: In order to ensure that the latissimus dorsi muscle can contract to the maximum extent, when pulling backwards, both shoulders must be extended at the same time, the elbows should be close to the body, the chest should be raised, and the waist should not swing excessively.
Breathing method: Inhale and pull the handle to your chest, exhale and return to the movement.
Yi Fan’s mistake: moving the body back and forth
Coach’s tip: The movements must be complete and the muscles must be fully contracted to avoid jerking or releasing movements. This exercise is generally done with a narrow grip.
Various actions:
Prone dumbbell rowing:
Lie prone on an incline bench of about 40 degrees, with your arms hanging down, holding a dumbbell in each hand, with your back The contraction force of the latissimus drives the elbow joint to pull back and lift the dumbbell up. The higher the better. At the highest point, squeeze your shoulder blades toward the middle and lift your chest. In the "peak contraction" position, pause for a moment, exhale, control the dumbbell, and slowly lower it.
4. Single-leg kneeling single-arm dumbbell rowing: Target muscles: latissimus dorsi and upper back muscles.
Synergic muscles: biceps brachii, triceps brachii, posterior deltoid, trapezius, rhomboids, teres major, teres minor, infraspinatus, sacrospinalis .
Starting position: Kneel and support one leg and hand on the bench, stand on the ground with the other leg slightly bent, hold a dumbbell in the other hand, with the fist facing forward and hanging naturally at the side of the body. Bend your upper body forward and be nearly parallel to the ground, keep your back straight and your head slightly raised. Look straight ahead.
Action process: Take a deep breath, lift the dumbbells to both sides of the lower abdomen, and at the same time externally rotate the shoulders, with the elbows higher than the level of the back, to the "peak contraction" position , pause for a moment, exhale, control the dumbbell, and slowly lower it.
Action essentials: During the entire movement, the elbow joint at the highest point of the movement must exceed the level of the trunk, otherwise the latissimus dorsi cannot fully contract. Keep the dumbbells straight up and down without shaking. Always look forward with your eyes and keep your body steady.
Breathing method: Inhale and pull up, exhale and restore.
Yi Fan error: the body moves up and down.
Back muscle training is a complicated process. If you want to train your back muscles better, you must master the correct training methods. Otherwise, it may take a long time to exercise and your back muscles will not be damaged. Very good growth.
I would like to recommend some classic training methods for back training, hoping to help you find the correct way to exercise as soon as possible and train your back muscles well.
Coach’s Tips: The head and spine should be kept in line, and the shoulders and back should be parallel to the ground. Focus on contracting your back and use your lats to lift the dumbbells, not your deltoids and biceps.
Various movements: one-arm dumbbell row with one hand on the knee, one-arm dumbbell row with one hand on the bench:
5. Curved-leg deadlift
Target muscles: latissimus dorsi, sacrospinalis. Synergistic muscles: trapezius, gluteus maximus, quadriceps, hamstrings.
Starting position: Stand with your feet shoulder-width apart, toes slightly abducted, hold the barbell with both hands, one forward and one backward, squat, bend your knees and hips. Action process: Take a deep breath, and lift the barbell Pull, with your spine straight and your elbows tight. Exhale, control the barbell, slowly let go and restore.
Action essentials: Whether you are bending your upper body forward or standing up straight, you must always keep your back straight, tighten your hips and waist, do not use force on your arms, and keep your center of gravity on your heels. When the upper body is almost upright, the shoulders begin to stretch back, the arms clamp the body, and the chest is pushed forward as much as possible. When doing movements, do not look down, otherwise the center of gravity will move forward, affecting the exercise effect and easily causing injury.
Breathing method: Inhale and pull up, exhale and restore.
Yi Fan’s mistake: Look down.
Coach’s tip: It’s best to wear a belt and a booster belt when practicing, and blindly use heavy weights, otherwise the possibility of injury will increase.
6. Front-grip chest pull-ups: Target muscle: latissimus dorsi. Synergistic muscles: deltoid, trapezius.
Starting position: Both arms hang on the single bar, with hands widely apart, hold the bar firmly with the forehand, relax the lower back, fully stretch the latissimus dorsi, and Bend and lift your calves.
Action process: Inhale, concentrate the contraction force of the latissimus dorsi, bend your arms and pull up to the clavicle in front of your neck, so that it is close to or touching the horizontal bar,
Pause for 2- 3 seconds. Then exhale, use the contraction force of the latissimus dorsi to control it, and slowly lower the body to restore it. Repeat the exercise.
Movement essentials: Do not swing your body back and forth during the movement and use inertia to provide assistance. In the starting position, your shoulders should be relaxed and your back muscles should be lengthened as much as possible. The force on both arms should be balanced, and the force should be exerted on the back, not the arms. When the pull-up reaches the highest point, straighten your chest, stretch your shoulders, and clamp your arms tightly. Do not hold your chest or abdomen or lower your head or stretch your neck.
Breathing method: Inhale during the pull-up process and exhale during the reduction process.
Yi Fan's mistake: rock the body back and forth
Coach's tip: To maintain the stability and balance of the body, bend the legs to about 90 degrees and overlap the ankle joints. Each set of 8-12 RM is the best for developing muscles at a medium speed. If you have difficulty completing the exercise, you can ask a partner to help. If a set exceeds 15 RM, you can use weight-bearing exercises.
Various movements:
Pull-ups with a forward grip behind the neck:
Pull-ups with an underhand grip in front of the neck: focus on biceps brachii
The exercise of back muscles is of great significance in the entire fitness process. When we train, we must master the essentials of the exercises, so that the training plan will become more complete and the back training will be more targeted. During each training process, you need to concentrate and find the corresponding point of exertion. Fitness is not a quick fix. If you maintain good habits, the exercise effect will be better.
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