How to find the feeling of exerting strength on the back?

How to find the feeling of exerting force on the back?

Some people always don’t feel anything when practicing meditation. The reason is that they are not doing their movements well, doing too fast, or not understanding the feeling of exerting muscles.

The shape and spirit are not similar is a big problem that bothers many beginners!

The back muscles are not fully trained and have no feelings during training, and the arms and forearms are very painful.

The solution, in addition to adjusting the posture of the body, you also need some skills

Summary contraction and full stretch

The peak contraction means that at the peak of the training movement (such as clamping the chest to the end, pull-ups to the end), stop for 2-3 seconds, and keep the muscles statically contract.

Filling The stretching means that the muscles are contracted at the maximum range, so that you can feel the muscles on the back are pulled

Summary contraction is the most effective weapon in back muscle training. Mr. Olympiad Fircis also calls his secret to back muscle training "squeezing and stillness".

The squeezing means that during back muscle training, the shoulder blades must finally feel close, contract, and pull down, and the upper arm must also be pulled back to the extreme, feeling that the entire back is squeezed and contracted in one place.

Still is that this state must be maintained for 2-3 seconds. In pull-down exercises, in the static stage, latissimum dorsi is the most active (to some extent, it can also be regarded as a very effective training).

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