Human Body Engine - 4 movements for training behind the chain!

Strengthen the back chain - 4 movements

　　The back chain can be said to be a unified name. The position is probably from the back muscles, along the spine to the gluteus muscles, and finally through the back muscles of the legs, extending to the calf and ankles. This tandem is a very important driving force for human activities. No matter any exercise training you engage in! The back chain is very important!

　　But due to the long-term sitting working style of modern people, it is easy for the body to forget how to use the back chain, so that ours The muscle groups may have tightness and uneven strength problems, and even further arise pain in joints, back, etc. I believe most people don’t want to see this situation?

How to improve and strengthen?

　　Back chain training is mainly based on hip hinges! You can use the following movements to strengthen the activity of the back chain to help you establish a good exercise mode and muscle strength, and stay away from unnecessary pain as soon as possible.

　　Danghuling

　　Hip-dominated The pot can train the explosive force of the hips and is one of the driving forces for the runner to move forward. As can be seen from the movements in the figure, the pot needs a large number of back chains to participate. It is taboo to use the knees to swing the pot to make the movements become an inappropriate posture similar to the squat. This part needs to be paid more attention!

　　Bridge style

Many people will regard the bridge style as the core and leg training movements. The bridge style can indeed be trained to these two places in a different degree, but what we need to pay more attention to is movement. The feeling of "hip push" (upward) during the process.

　　Logically speaking, if the torso is tight and the hip is mainly pushed upward, the butt will actually feel soreness, and the entire chain behind it will participate, so that you will not forget how to use them.

Related recommendations What should I do if my muscles are too tight? Stretching makes you stronger!

　　Fitness test: Do you have the conditions for a deadlift?

　　Keepbell swinging--Kettlebell Swing video teaching

Deadlift

Deadlift is the most direct training for the back chain application, and it can forge the chain to each muscle group mentioned above. However, there are many operating techniques. It is recommended to refer to the articles written before (deadlift album), which will be more helpful!

　　Roman chair lower back stretching

This action can also be practiced to the relevant muscle groups held by the entire back chain. And it is simple and easy! You can use the fitness ball to resist the force ball!

Related recommendations

What to do if the muscles are too tight? Stretching makes you stronger!

　　Fitness test: Do you have the conditions for deadlift?

　　Keepbell swinging—Kettlebell swing video teaching