For the back, many people ignore this position of exercise, then how to exercise on the back?
25% to 50% of our body size is determined by our genes, which means there is a 50% to 75% probability of changing the appearance of the body through our own efforts. This beauty back can also be owned by you. What are our back muscles?
Latissimus dorsi: The main function of the latissimus dorsi is to extend the shoulders, adduction, and internal rotation. In all pull-actions, the latissimus dorsi muscles participate, whether horizontal pulls (such as boating) or vertical pulls. Actions (such as chin-ups). Vertical pulls act more strongly on latissimus dorsi muscles.
Trapezius: This diamond-shaped muscle is very interesting. It has several different directions of muscle fibers. It can perform several different actions depending on the muscle fiber being recruited. The most common trapezius muscle training in the gym All are aimed at the upper part. The upper part is mainly for lifting the scapula and the clavicle. The main training moves are various shrugging shoulders. The smaller scapula of the scapula can also help to lift the scapula. The function of the trapezius is (and diamonds) The muscles together) retract the scapula. Simultaneous contraction of all muscle fibers also helps to retract the scapula. Finally, the function of the lower trapezius muscle is to press down the scapula (dragging the scapula downward).
Big round muscle: shoulder joint rotation, shoulder joint adduction, shoulder joint extension (in the absence of resistance exercise, it does not show electrical activity, but when doing resistance movement, it is the primary muscle), because of this muscle The effect on the arm is similar to that of latissimus dorsi. Therefore, it is called the assistant to the latissimus dorsi.
Rhomboid muscle: The rhomboid muscle is a deep muscle group located between the scapula. The main function is to make the scapula adduct or retracted (so that the scapula is pulled back). In the vertical and horizontal pull action, the rhomboid muscles are actively involved. Boating in the direction of the rhomboid muscle stimulation is greater, because the scapula retraction is greater.
Infraspinatus: Located in the infraorbital fossa, a portion of the infraspinatus is covered by the deltoid and trapezius muscles. From the inferior bulbar sulcus, the muscular bundles pass posteriorly from the shoulder joint and end in the middle of the greater humerus. Make shoulder joints rotate outside.
The erector spine: also known as the sacral muscle, including the sacral rib muscle, longissimus muscle, and sacral muscle, is the main muscle responsible for stretching the trunk (bringing the back of the torso near the back of the legs). In movements such as deadlifts and goats The erector spinae will actively participate. '
How to have a perfect back line?
Pull-ups
Grab the pull-up lever with your backhand, and keep your hands at shoulder width (hands facing toward the body). Straighten your arms, bend your knees, and then your feet are crossed. Keep your upper body steady, then pull your body upward until the chin touches Body up to the rod. Shrink the latissimus dorsi, then return to the starting position along the same path.
Cross pulley pull down
Grab the high-pull pulley ring handle attached to the pulley device. Squat on the floor, facing away from the pulley device, and fully extend the arms so that the back muscles will feel stretched. The palm of the hand is moving forward, and the lower back should be Slight bow. Keep the body steady, then pull the handle down and to the sides of the body. Shrink the latissimus dorsi, then invert it back to the starting position.
