But at the same time, we can't ignore the training of the back. Chest, abdomen and back are all part of our trunk. Let's introduce the training of back muscle lines.
The first action introduced is pull-ups, which is our trump card for building back muscles, but it is the irreplaceable best action.
But in fact, many people's pull-ups are not so ideal, because the movements are not standardized and the back muscles are not well exercised.
Our common mistakes are: first, holding our chest and bowing our heads, and second, shaking hands excessively. If you practice like this, you are practicing your arms.
The third is that it is easy to shrug when falling, which is caused by the instability of the scapula. Therefore, in the whole process of pull-ups, keep your shoulders down and your head up, and try to complete the action in a coronal plane.
The second action is to lean over the barbell and paddle. During the action, we must remember that we are practicing our backs, not our legs. We can straighten our legs and keep them slightly curved.
There are also many people who unconsciously like to stand on tiptoe in this process. In fact, this means that your center of gravity has moved back. At this time, you should step on your palm with your front foot and keep it stable.
Another thing to note is that in the process of pulling the barbell, you must try to keep the barbell close to your thigh and pull it along your thigh, and don't let the equipment stay away from your body.
Then don't shrug when you pull it up. Just raise your chin a little bit, don't let your shoulder strap rise.
The third action is to bend over the dumbbell and paddle. If we want to maximize the resistance, we must be close to the vertical direction, not the lateral direction.
Another point is that when you fall, try not to straighten your elbow completely, but keep it slightly bent. Finally, pay attention to sinking shoulders, keep your back straight, stabilize your shoulder blades, and don't stretch your latissimus dorsi.
The fourth action is the high-level pull-down. Many people can easily pull the pull rod in front of us when doing this action, instead of keeping the action on the coronal plane. This is a common mistake.
The second is that the back likes to shrink backwards during exercise, and the third is that the forearm does not keep vertical during the whole process. These mistakes will lead to the dispersion of our strength.
Therefore, the correct pull-down action should be to keep the body on the coronal plane as far as possible, the elbow to keep vertical pull-down, the forearm, the strap and the whole movement track to keep vertical as far as possible, and the shoulder to keep heavy.
The above is the explanation of the three movements, and the movements are not unfamiliar. The key to creating a perfect curve lies in the action details. In fact, it is not difficult to find that we all have one thing in common when practicing back, that is, don't shrug your shoulders and keep your back muscles tight. I hope these suggestions will help.