Good exercise for back muscle exercise: straight arm pull

In the exercise of various parts, the back muscles are the most difficult part to master and the muscle feeling! Especially for beginners, it is even more difficult! 　　The back muscles are a large group of muscles, among which the lats dorsi are the largest and most dazzling muscles. When the lats dorsi are spread, they are like a pair of wings! Very eye-catching!

If you want to find the key points of movement, you must first understand it!

When you understand the position, starting point and end-level functions of the muscles, you can enhance the presence of the muscles.

The lats dorsi is a large area of ​​lats.

The lats dorsi are a large area. The muscles, connected from the lumbar spine, thoracic spine, and ribs to the humerus (upper arm bone), function is to pull the arm to the side (shoulder extension, introversion, and intra-rotation). Therefore, all the movements of training latissimus dorsi will pull the weight to the body, pull up the body, pull up the body as pull up, pull up.

As mentioned before, many people don’t feel very strong during the exercise! Pull down and pull up are compound movements of multiple joints, requiring multiple joints to coordinate the movements, which is indeed quite difficult!

At this time, my usual suggestion is to use single joint movements to experience latissimus dorsi!

Recommended movements: straight arm pull down

Article movement involved: shoulder stretch!

Preparation

1. Stand with both feet as wide as the inner side of the shoulder, hold your hands straight and width as the shoulders, straighten your arms, keep your back straight and still, your upper body can lean forward slightly, and your abdomen tighten.

Process of action: When both hands press down, concentrate the contraction force of the back muscles and press down to the position of the lower abdomen, the shoulder scapula retracts, and stops. Then slowly restore the control of the back muscles.

Strength technique Frame: Imagine bending the horizontal bar, the elbows are facing inward, and through the bent movement, the elbows will turn forward, and the width of the back will be tightly clamped.

Teaching animation!

Tip:

The straight arm of the arm is at the same angle, and the movement trajectory is at the same plane!

The core is tight, and the back is straight

The latissimus dorsi should be completely sent out when stretching, so that it can shrink and pull apart for maximum amount

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