How to warm up on back training? 4 actions recommended

4 recommended actions for warm-up for back training

　　Back muscle groups are the key to determining our figure! A tall body and an inverted triangle shape are inseparable from strong and powerful back muscles

　　However, due to the sedentary lifestyle and poor training of modern people, most people rarely use back muscles, poor muscle feeling and low presence, which leads to it being in a weak and insensitive state. This is also the reason why many people cannot find the feeling in their back muscle training

　　To solve this problem, you need to do some preparations before training! To help you start your back muscles better!

　　Today I will introduce some simple things to you Actions are used to activate and start before the back muscle training, making you better in the next training!

　　Action 1: Bend over shoulder horizontal abduction

　　Use to start our middle and lower trapezoidal muscles, rhombus, and posterior deltoid muscles. In many training movements, horizontal abduction of shoulders is involved, such as wide-grain rowing training, single-joint reverse bird

　　1. Stand naturally, then droop your hands naturally. Put your thumbs outward and place them on both sides of the body

　　2. Then open your arms horizontally, squeeze the scapula at the top of the movement. In an ideal state, your shoulder blades can hold a pen! 　　　Action 2: Bend over and stretch your shoulders

　　This is also a very simple action, used to start our latissimus dorsi and the middle and lower trapezoids, rhombus muscles

　　　Straighten your arms upward (on the thumb of the fist) to form a V-shaped shape, and then start your shoulders to stretch backwards. The top of the action allows your back muscles to be completely tightened, squeeze your shoulder blades and keep them for 3 seconds. Repeat 8-12 times.

　　　Action 3: Standing posture, retract the scapula back

　　Activate our middle trapezoids and rhombus muscles so that you can better recycle the scapula in various rowing training

　　Adopting the standing posture, bend 1. Fix the upper arm to the torso with empty hands or grasp the elastic band

　　　　1. Fix the upper arm and perform external rotation of the shoulder. Remember not to use your hands to exert force, but to clamp the shoulder backward (retrench the shoulder blades)

　　　Action 4: Bend down and pull down!

　　　Use to start our latissimus dorsi, lower trapezoidalis, rhombus muscles, similar exercise modes include pull-ups, high-position pull-down, etc.!

　　1. Lie on the floor or on a chair

　　2. Raise your hands above your head, and straighten your arms!

　　3. Start the shoulder scapula and rotate downward, pull your elbows down to both sides of your body! Stay for two seconds and squeeze the dorsal muscles