Practice your back and your hands sore? Don’t feel your back muscles? 6 suggestions to help you improve your dilemma

Back muscle training tips: 6 suggestions to help you find the feeling of exerting strength on your back

　　When practicing back, many people will feel the back muscles, but their arms are sore!

　　After speaking, the movements are not done well, and they are almost all used to the arms during movements! I didn’t understand the feeling of exerting strength on your muscles.

　　Today I want to share some great back training techniques for you!

　　1. The initial stage of the movement drives your shoulders to retract (row) or sink (pull down)

　　For example, pull-down or pull-ups: When hanging, you are in a state of natural lifting, and you feel that your shoulders are about to touch the ears, and then start the back muscles (lats dorsi, trapezoidalis muscles Lower) Let the scapula rotate and sink. Use the movement of the scapula to feel the feeling of the body's upward belt.

　　The same is true for rowing: hold the handle with both hands, stretch the arms, and contract the dorsal muscles to retract the scapula (two scapula are leaning backward)

　　2. Then immediately focus on your elbows, let the elbows move backward consistently with the shoulders

　　　Shoulder retract or sink → lift the elbows upward! As soon as the shoulders are backward (sinking) (the above step) the elbows should immediately follow, pull the elbows towards the body, and try to get close to the body when pulling back. "The palm should feel like a hook and just hang on it, and the arm should not use too much force.

　　3. Squeeze the back muscles!

　　When pulling back to the top of the action, be sure to stay for two seconds! Try to squeeze the shoulder blades, and try to retract your arms!

　　These three steps are performed simultaneously when performing the action! The shoulders are retracted → drive the elbows to pull up → squeeze the back muscles

4. Keep tension during playback!

　　The important part of many people's back muscles is because they do not maintain the back muscle movement tension during centrifugal contraction! The speed is too fast when replaying weight!

　What you need to do is: clamp the back muscles during peak contraction, and then slowly open the shoulder blades, and feel that the back muscles are slowly stretched! While the muscles are stretched, the muscles must also be tightened to maintain tension!

　　5. Attention

　　When doing exercises, be sure to focus on the back muscles, focus on that point, and try to calm down and feel the feeling of the back muscles exerting strength to drive the arms

6. Suggestions for beginners!

　　　It is really not easy to find a feeling for back muscle training! Especially for novices, it is difficult to row and pull down these multi-joint movements! It is recommended that you can experience back movements through some simple basic movements (such as shoulder retraction, shoulder stretching, and shoulder horizontal abduction)

　　These movements can help you build muscle feeling! To help you train later!

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