Before talking about training movements, it is necessary to know the muscles we want to train and their functions. The main back muscles include:
Erector spinae: Also known as sacrospinous muscle, it includes iliocostal muscle, relatively long muscle and spinous muscle. It is the main muscle responsible for stretching the trunk (making the back of the trunk close to the back of the leg). Erector spinae will actively participate in hard pulling and goat standing.
Latissimus dorsi: The main function of latissimus dorsi is to stretch, retract and pronate the shoulders. The latissimus dorsi will participate in various pulling actions, whether it is horizontal pulling action (such as rowing) or vertical pulling action (such as pull-ups). Vertical traction stimulates latissimus dorsi more strongly.
Rhomboid muscle: Rhomboid muscle is a deep muscle group located between scapula. The main function is to contract or retract the scapula (pull the scapula backwards). In vertical and horizontal pulling movements, rhomboid muscles will actively participate. Rowing in the horizontal direction stimulates the rhomboid muscle more because the scapula contracts more.
Trapezius: This kind of rhombic muscle is very interesting. Its muscle fibers have several different directions, and it can make several different actions according to the different muscle fibers it recruits. The common trapezius training movements in the gym are aimed at the upper body, and the main function of the upper body is to lift the scapula and clavicle. The main training movements are all kinds of shrugging. The smaller levator scapulae also helps to lift the shoulder blades. The function of the trapezius intermedia is to contract the scapula (together with the rhomboid muscle). All muscle fibers contract at the same time, which can also help the scapula contract. By contrast, the function of the lower trapezius muscle is to press down the scapula (pull down the scapula).
Essentials of back training
1. Backhand pull-ups refer to palms facing the body, and forehand pull-ups refer to palms facing outward.
2. In vertical traction, latissimus dorsi is more involved; In horizontal stretching, rhomboid muscle and trapezius muscle participate more. Generally speaking, when doing movements, the closer the trunk is to the vertical, the more latissimus dorsi muscles participate; The closer the trunk is to the horizontal, the more rhomboid muscles and middle back muscles participate. This knowledge is very important for the comprehensive and balanced development of the back.
3. Stretch at a relatively low point, squeeze at the midpoint (vertex), and think about pulling the weight with your elbow. It sounds simple, but I bet that 95% of the trainers don't do enough in back training. Just like some people use half squat instead of squat. They want to show themselves by using heavy objects, and don't care about making the right moves.
In order to fully develop muscles from the starting point to the embedding point, the whole exercise is necessary. At the starting point and the end point, stretch while keeping the back tense, and squeeze at the middle point (vertex) to ensure the correct pulling action.
It is believed that pulling heavy objects with elbows can help us focus on using back muscles instead of arm muscles. Imagine the arm as a hook, which can reduce the participation of the arm and effectively stimulate the back muscles.
4. Hold your chest when you do the action. If you care about the health of your lower back, it is very important in all movements. When doing the action, hold your chest out, hold your chest out. This will keep the spine naturally curved. Bending of the back under load is the main cause of lower back injury, so keep the spine in a natural curve when doing exercises.
If you can't understand this, you can think of yourself on the beach. Men (and some women) want to show off their muscles, and naturally they will hold out their chests or open them. Think about this "muscle beach" reaction when training heavy objects, because it can keep the natural posture of the spine.
5. Use heavy basic back training movements to make muscles develop in a balanced way. The back is not only very important for the balanced development and strength improvement of the whole body muscles, but also helps you avoid injury. You must have seen many trainers shoulder collapse, shoulder impact syndrome and tendinitis. If they can train their backs as seriously as their chests and shoulders, many people will recover. Powerful scapula retractor and decompressor are very important for maintaining shoulder health and upper limb posture.
6. Focus on action. A developed back belongs to people who are good at thinking. You must concentrate on the action, because you can't see the back muscles. basic element
For the back, heavy basic movements can never be ignored.
Wide grip forehand pull-ups
The back width can be effectively developed. It is an effective action to develop latissimus dorsi (especially the upper part). Extensive forehand pull-ups can also develop teres major, the smaller muscle near the upper part of latissimus dorsi.
Use the forward grip, the grip distance is greater than the shoulder width, and the arms are relaxed and extended. At the low point, squeeze latissimus dorsi and midback, and pull up with your elbow. The body leans back slightly, bending the back backwards, which helps to optimize the moving trajectory. You can pull up until your chin is higher than the bar or your upper chest touches the bar. Squeeze for one second, then let the body fall in a controlled way until it is completely suspended.
Sternal backhand pull-ups
Sternal backhand pull-ups have been going on for some time, but I'm not sure how many people have added them to the training program. There are two reasons: 1. They don't know this action; 2. Sternal backhand pull-ups are difficult! Sternal backhand pull-ups is a great action (especially suitable for busy people) because it has both backhand pull-ups and rowing value.
The starting action is the same as the standard backhand pull-ups. Use the reverse grip, the grip distance is shoulder width, and it stretches out. Squeeze latissimus dorsi and middle back muscles, and pull up with elbows. In the middle, take the initiative to lean back to near level, so that the lower part is close to paddling. Stretch at a relatively low point and fully squeeze the middle back muscles at the apex. This action can stimulate almost all the muscles in the upper back.
Dumbbell rowing
Anyone who wants to increase the back thickness should not ignore dumbbell rowing. This action is not difficult, as long as you are focused enough, you can quickly increase the training weight. Compared with barbells, using dumbbells not only helps to develop unilateral strength, but also increases the range of motion, because dumbbells can be closer to the body than barbells.
Once, a volleyball player I coached said that she could already do dumbbell rowing. I asked her to demonstrate, and she said, "It's like starting a lawn mower." She put her other knee on the training stool and made the ugliest rowing action I have ever seen! She does this with every muscle except the midback and latissimus dorsi. She turns her spine and uses inertia to complete the action. I wonder why she doesn't have the problem of disc herniation.
My dumbbell rowing is slightly different from what most people do. Stand about two feet behind a solid object and hold it with your other hand. Hang dumbbells and stretch back muscles. Pull the weight up with your elbow until it is close to your lower abdomen. Squeeze the middle back and return to the starting point. Because your feet touch the ground, your body will be more stable. Greater stability means greater weight, and greater weight means faster growth.
V-handle rowing
This is one of my favorite mixed movements, which has both the value of bending over and the value of V-handle paddling. Because you can use a larger weight when you bend over to paddle, the trajectory of V-handle paddling is closer to your body, which increases the range of action. Lean one end of the barbell against the corner and put the V-handle under the other end of the barbell. Using a smaller barbell can increase the range of action.
The action is similar to leaning over to row a boat, except that when you use the V grip, you use the opposite grip. Bend your knees slightly and hold your chest out during the whole movement. At a relatively low point, fully stretch your arms and pull the weight up with your elbows until you are close to your navel and squeeze your back. Then let the weight drop in a controlled way and return to the starting point.
Hard inquiry (a way of credit inquiry)
Hard pulling is a good action to develop lower back muscles: on the one hand, it can develop erector spinae; On the other hand, repainting can have a great influence on anabolism. To develop erector spinae, the traditional narrow station hard pull is more effective; While sumo can develop the whole back chain (hip, hamstring, erector spinae, etc. ).
I believe every reader has heard that pulling hard will hurt people's backs. In this respect, pulling is the same as squatting: if your movements are not standard or you use too much weight, you may get hurt. The problem is that many people decide to give up those heavy basic movements that can really improve their strength and muscles after hearing such an accident. Hard pull and squat may be two training movements that are more conducive to developing strength.
In order to develop back muscles, I suggest you use traditional hard pull. The feet are closer, so that the tibia is two or three inches behind the clock pole. When bending over, the tibia will naturally move forward and touch the bell pole. Center of gravity on the heel, chest out. If you don't hold your chest out, your lower back is likely to bend, which may lead to injury.
Take a deep breath, keep your abdomen and lower back stable, push your heels to the ground, and pull heavy objects back with your shoulders. When you pull a heavy object up and back, you can consider holding out your chest and squeezing your gluteal muscles. Practice lightly, improve the technique, and then gradually increase.
Goats stand up.
Goat standing is a pure lower back training action, that is to say, this trunk stretching action puts most of the load on erector spinae.
Here we need to get rid of a misunderstanding: it is not as dangerous as we have heard to raise the trunk beyond its natural position. I discussed this issue with Dr. MikeHartle, a local chiropractor and weightlifter in Ft. Wayne and I learned that tree trunks can move 30 degrees beyond their natural position. I don't recommend this range, but it is not harmful to the spine if it exceeds the natural position by 5- 10 degrees.
It works like this. When lying prone on a Roman chair, the top of the buttocks should exceed the midpoint of the stool, and the trunk should be suspended and perpendicular to the legs. Squeeze erector spinae and raise the upper body until the upper body is in a straight line with the lower limbs, or slightly higher. Squeeze at the apex, hold for a moment, and then make the body fall down in a controlled way and return to the starting point. To use heavy objects, you can hold a barbell piece on your chest or put a dumbbell in your hands behind your head.
deep squat
what did you say ? /Excuse me? Squat is not back training? I want to say: even if squat is not a good action to develop strength and muscles, it is at least in the top three.
I have been to the western barbell club and trained several times under the guidance of DaveTate and Louis Simmons. The athletes there have developed thick back muscles. These people can squat 800 kg, 900 kg, or even 1000 kg. Think about it, if your back can support such a heavy weight, how developed your back muscles will be? Not to mention the weight of squatting.
Squat uses a lot of muscles, which has a great influence on anabolism and helps to improve bone density.
This article does not specifically introduce squat movements, so leave this kind of work to IanKing or DaveTate. You just need to remember that if you want to improve your strength, health and muscles, you'd better add squats to your training plan.
Slide against the wall
Most of you may have never heard of this action. This action is not used to develop muscle mass, it is a valuable training action for small back muscles and neglected muscles.
At this time, we are concerned about the adductor scapulae (middle trapezius and rhomboid) and the descending scapula (lower trapezius). If these muscles are weak or don't move, the shoulders will collapse forward. This posture is more common in patients with upper body pain and dysfunction. Their chest muscles are too tense and their middle back muscles are weak, which will lead to injuries sooner or later. And this simple training action can help you improve your posture and sports ability.
Stand up straight, lean your upper back and hips against the wall, and move your feet forward about 18 inch. Raise your arms so that the upper arm is parallel to the ground and the forearm is vertical to the ground. Elbows and hands against the wall. Next, pull your elbow back.
You will find it difficult at first, so you don't have to set too high a goal for yourself; When you feel comfortable, gradually increase the intensity. If you move correctly, you will feel the muscles between your shoulder blades ache.
Olympia hard pull
If you just shrug your shoulders, the volume of trapezius muscle will not increase quickly. If you haven't tried OlympicPull or powerpull, you may have a feeling of short meeting, and its stimulation to your trapezius muscle is unmatched by any action. The biggest advantage of this action is that it is very simple and anyone can master it.
Hold the barbell in your hand with a grip distance slightly larger than the shoulder width (clean grip) and stand upright. Next, push your ass back, raise your head, retract your shoulder blades and open your elbows. This can keep the arm straight and prevent the arm from bending prematurely. Next, push your feet to the ground quickly and use the shrug action to drive the weight to rise. The higher the better.
Remember, you don't have to use too much weight at first. It is important to keep your elbows locked, your arms straight and your shoulders as high as possible. When you master the clean grip to complete this action, you can try different grip distances to fully develop the trapezius muscle.