< u style='color: blue'>Backmuscle group is the strongest and most powerful muscle group in our body, and it is the key to our inverted triangle figure! At the same time, the back muscles are also one of the most difficult muscle groups to train in the gym
Many people have the dilemma of not feeling their back muscles when doing back exercises, and instead their arms are extremely sore!
Are your back muscles asleep?
For most people: Compared with your arms and thighs, the back muscles are rarely used in life and are unaccustomed muscle groups. The nerve connections are weak and the muscle sensitivity is weak. Poor, low sense of presence
So a common situation for beginners is that when you can’t feel the existence of your back muscles at all, but when you practice back training, the result is low training effect!
If this is the case for you, you need to use some tips or simpler movements to wake up your back muscles and allow your body muscles and nerves to function normally. Your movements will Therefore more efficient.
Today I would like to recommend a great movement to help you activate your back muscles!
Lie prone and see adduction
The action demonstration is as follows:
Lie prone on the ground, and then perform shoulder adduction exercises!
This action is very simple, but also very effective. The main purpose is to activate our latissimus dorsi, trapezius and rhomboids
DetailedProcess< /h2>
Lie prone on the ground, shouldersLower your shoulders, straighten your hands above your head, and hold a lighter barbell
First, raise your arms slightly, then draw a downward circle and draw your upper arms inward to your sides, so that your upper arms Try to get closer to your torso while keeping your shoulder blades pressed together to squeeze your back muscles!
Finally, slowly play back up to the starting position!
Training Tips:
You can also use an exercise ball Perform the movements, and pay attention to feel the movement of your shoulder blades (rotate downwards, and bring the tops closer) during the movements.
Always be careful not to hunch your chest, as this will affect the smooth movement of your shoulders!
The top of the movement can make your shoulders slightly externally rotated, which will help your upper back muscles to tighten more!