We can exercise our back muscles in many movements during fitness. We can use barbells, dumbbells or fixed equipment to exercise back muscles, but if you are a person familiar with back muscle exercise, you will find that many movements are similar.
For example, when we bend over and row with barbells, our movements are almost the same as those of rowing with sitting instruments, but in many cases, if we change one more movement, we will stimulate the body more from one angle, and the training effect of back muscles will have a qualitative leap.
Many people use the same training method and the same set of movements when exercising their back muscles for a long time, but there is no perfect movement in the world. Therefore, only using one set of movements to exercise their back muscles will definitely lead to problems of one kind or another, resulting in the back muscles not being beautiful enough.
There are many things to consider when exercising back muscles. Many newcomers who haven't exercised for a long time will make some mistakes, among which we can often see two typical mistakes.
First, the action of the scapula is not in place when exercising the back muscles. When we exercise back muscles, the stability of scapula is very important. There are many muscles in our back, but almost all of them have a certain relationship with the scapula.
It can be said that if we don't control the position and stability of the scapula well when exercising back muscles, your exercise effect will be greatly reduced. Many novices have not mastered such skills in the initial stage of exercising back muscles, so there will be a situation in which back muscles have no feeling.
When we exercise our back muscles, we often use several movements, such as sitting rowing and barbell rowing. Let's talk about how to control the scapula with sitting rowing as the representative.
When we exercise back muscles, we mainly control the movement of latissimus dorsi to stimulate the growth and progress of latissimus dorsi, but many times our latissimus dorsi is difficult to feel, so we need to contract the scapula backwards to clamp it.
In this way, for beginners, when rowing in a sitting position, many muscles in the back are less involved, because after the scapula is tightened, many muscles lose the space for contraction, and latissimus dorsi can stir up the girder.
Second, when exercising back muscles, the upper back exercises too little. When we exercise our back muscles, latissimus dorsi is the most important, but we have so many back muscles that we can't just look at one latissimus dorsi.
Our upper back has muscles, including rotator cuff muscles and trapezius muscles, which cover a large area. When we exercise back muscles, if we exercise these muscles well, our back muscles will look thick.
Many people want to be strong, especially boys, so no one wants to practice width, but the thickness can't keep up. It is necessary to increase the thickness of our upper back muscles.
When we practice our back, we can add actions specifically for these muscles, which can make the back muscles wide and thick.