Back muscle exercise skills: peak contraction

The dorsal muscle is the largest latissimus in the human body and the second largest muscle group on the body (second only to the quadriceps). It is located on the upper part of the waist and back, and is a wide triangle. When you contract hard, you can pull the torso and move it toward the upper arm.

The main movements of the back include pull-ups, sitting pull-ups, barbell rowing, etc.

A classic technique in fitness training during peak contraction. It can give your muscles a perfect feeling.

Below we will analyze the pull-ups according to the pin-up contraction rule

1. Hold the horizontal bar with both hands, the grip should be wide, the arms should be straightened, the body should be suspended, the legs and calves should be crossed back. Upward pull-ups

2. Inhale, pay attention to raising your head and chest, tilt your upper body as much as possible, the elbows should be abducted, the shoulders should be relaxed, the back muscles should be tightened, and it is best to keep your body Pull it to the horizontal bar touch the nipple, and the peak contracts for 3-5 seconds to make the back muscles tighten fully. Then slowly fall back for 2-3 seconds until the arms are fully straightened, so that the latissimus dorsi and the muscles related to the back are fully stretched. At the same time, the legs are straightened, and the entire lower body is relaxed, exhale. Repeat exercises.

Note: The movement techniques must be standardized, and the mind must be concentrated. When pulling up, imagine that the upper lateral end of the latissimus dorsi is pulled to the waist until the chest touches the horizontal bar and cannot be pulled up again. Stop quietly for 3-5 seconds to keep all the muscles on the back tightened completely, as if the blood in the whole body is poured towards this part. In this way, you can truly obtain the breadth and depth of the stimulation required for latitude dorsi, so as to effectively develop latissimus dorsi.

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Further reading:

Back muscles: Reverse rowing action diagram tutorial

How to practice inverted triangle body, exercise the complete back muscles of inverted triangle flesh exercise method

Absolute classic back muscle training teaching video, very detailed

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