Rowing out your tiger's back and bear's waist - let's row together!

Back training: Rowing together!

　　Boat is the main movement in back training! Various rowing training brings you perfect back muscles!

　　First, let’s learn about the functional analysis of back muscles

　　Latissimus dorsi

　　The humerus is adducted, humerus internal rotation, and scapula sub-rotation.

　　Latissimus dorsi actively participates in almost all back training movements, but when we develop rowing strength, it is not the muscle we pay most attention to. Because the function of the latissimus dorsi is to rotate the humerus internally, excessively developed latissimus dorsi will lead to the shoulder joints The surrounding muscles are imbalanced.

　　Rhombus muscles

　　Scapula retraction.

　　The rhombus muscles (and the middle trapezoidalis) are crucial for maintaining the health of the shoulder joints and preventing injuries.

　　　Trape muscles (middle)

　　Scapula retraction.

　　The trapezoidalis muscles are more complicated, and muscle fibers of different directions can create pulling actions of different angles: the function of the upper part is to lift the scapula upward, the lower part presses the scapula downward, and the middle part retracts the scapula. When all muscle fibers contract at the same time, it can also be Retract the scapula.

　　Our goal is to develop the scapula retracting muscles, thereby stabilizing the scapula (and shoulders) during bench press. When the scapula is in a retracted and stable state, we can reduce the risk of injury and move a larger weight.

　　Basic principles of back training

　　1. Stretch at the lowest point. At the starting position, ensure that the elbow joint is fully extended; if the elbow joint is bent, you are cheating! After completing one action, let the muscles completely relax for a second at the starting position, and then start the next action.

　　2. Pull the weight with the elbow. In pulling movements, try to avoid forearm movements. Don’t think about pulling the weight with your hands, but think about doing the movements with your elbow. This trick is not that important when holding or holding in the opposite grip; but when holding in the reverse grip, this trick is very important because the upper arm muscles are involved more.

　　3. Squeeze at the midpoint (vertex). You need to make sure to complete the movements with muscle strength rather than inertia. If you cannot pause at the midpoint (vertex) of the movement, it means that the weight you are using is too high.

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