Rowing back muscle training: Start the scapula

If you want to gain strong back muscles, you must be inseparable from rowing movements. Various rowing trainings (sitting rowing, dumbbell barbell rowing, reverse rowing, etc.) help us build a strong back muscle group

　　But many people will feel the back muscles when doing rowing training, which leads to excessive force on their arms!

　　The big reason is that the movement pattern is confusing: the scapula cannot be recycled normally!

　　When you cannot start the scapula correctly (the scapula seems to be nailed), your back muscles will not participate in the movement better, and the arm muscles will be the main focus. !

　　Error demonstration: The scapula is not started, use the strength of the arm to pull

　　The correct order of force should be: before starting, the scapula should be retracted backwards → then extend the arm → bend the elbows and pull the hand back!

　　Keep the back straight and the torso stable, and the contraction of the dorsal muscles drive the scapula to retract back, and at the same time lift the elbows upwards! Pull the handle to your waist; then clamp the scapula and stay for a second! Then slowly open the scapula and straighten the elbows until the back muscles are fully extended! Pay attention to maintaining tension during playback!

　　How to adjust?

　　For the scapula For people with poor bone perception, it is recommended that you do not add the arms pulling movement first. It is recommended to use some simple small movements to help feel the movement of the scapula and activate the muscles near the scapula!

　　For example:

　　W Shoulder Abduction

This is a very simple movement that allows you to easily find the feeling of the scapula retraction! It is recommended that you warm up before training!

　　　Prone straight arm and shoulder scapula retraction

　　The arms always remain fixed, like a hook, and then start the dorsal muscles to do the scapula retraction, and keep it at the top of the movement for one second. Try to squeeze the scapula, and then slowly open the scapula. Pay attention to keeping the scapula sinking and stable to avoid the shrugging movement!

　　When you are familiar with the movement of the scapula, add the movement of arms pulling up! You can try to disassemble the movement:

　　1. The scapula is retracted back

　　2. Pause

　　3. Bend the elbow and pull up

　　4. Pause

　　5. The scapula opens

　　6. Pause

　　7. Straighten the arm!

　　When you are proficient in this rhythm, wipe off the pause position and make the whole movement smoothly.