What are the methods for training for novices? Efficiently lift the back muscles

Although there is a saying that fitness veterans pay more attention to meditation, we must know that no matter whether they are novice or veteran, the back is a particularly important position, and we need to practice well. Novice don’t know how to do it when training. So today we will introduce some methods of training for novices. Let’s take a look together!

　　Sitting and rowing

　　When we perform this movement, we only need to remember one thing to exercise our back muscles very well, and we can clearly find the feeling of exerting strength of our back muscles, that is, we are doing it During the movement, tighten the scapula appropriately so that the dorsal muscles can contract backwards.

The purpose of this is to reduce the participation of the rotator cuff muscles in the dorsal muscles and reduce the body's leverage. When we row in a sitting position, clamping the scapula can prevent the rotator cuff muscles and trapezoid muscles from sufficient exercise space. In this way, we can rely on only the lats dorsal muscles. Therefore, this action can quickly find the strength of the dorsal muscles. If you can contract the dorsal muscles backwards more fully, you can also exercise the middle and lower parts of our trapezoid muscles very well, so that the thickness of the dorsal muscles is good. Exercise.

　　Narrow distance and high pull-down

　　We must do two things when doing this action. One thing is that the weight should not be too large, preferably 12RM is better, and the movement is very standard every time we repeat. The other thing is that the scapula must shrink backwards when we are doing this action. If we can tighten the scapula, our rotator cuff muscles and various muscles on the back will be in a relatively stable state. The lats dorsi is more conducive to exerting force, so it is easier to find the feeling.

　　Attachment Body up

　　What you must pay attention to when doing pull-ups is the range of your movements. In the process of body up, it is best to cross the horizontal bar with your chin. When going down, your elbow joints should be straightened but not over-extended. In addition, the grip distance between our hands on the horizontal bar is preferably a wide grip distance, which is about one and a half shoulder width. Using this grip distance, you can reduce the force of your biceps on your arms as much as possible, thereby increasing the force of our back muscles.

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