< strong>BackRecommended 4 warm-up exercises for training
The back muscles are the key to determining our body shape! A tall and straight body and an inverted triangle figure are inseparable from strong back muscles
However, due to modern people’s sedentary lifestyle and poor training, most people’s back muscles are rarely used. Poor sensitivity and low sense of presence. Leaving it in a weak and insensitive situation. This is also the reason why many people can’t find the feeling during back muscle training
In order to solve this problem, you need to do some preparations before training! To help you activate your back muscles better!
Today I will introduce to you a few simple movements to activate and start before back muscle training, so that you can become better in the following training!
Action 1: Bend over shoulder horizontal abduction
Used to activate the middle and lower parts of our trapezius, rhomboids, and posterior deltoid muscles. Many training movements involve horizontal shoulder abduction, such as wide-grip rowing exercises and single-joint reverse flyes
1. Stand naturally, and then hang your hands naturally. With your thumbs facing outward, place them on both sides of your body
2. Then open your arms horizontally and outward, squeezing your shoulder blades at the top of the movement. Ideally, your shoulder blades can hold a pen!
Action 2: Bend over and shoulder stretch
This is also a very simple action, used to activate our latissimus dorsi, middle and lower trapezius, and rhomboids
Straighten the arms Make a V shape upward (make a fist with your thumb), then start to extend your shoulders back, completely tighten your back muscles at the top of the movement, and squeeze your shoulder blades for 3 seconds.
Action 3: Standing scapula retraction
Activate our middle trapezius and rhomboids so that you can better retract the scapula during various rowing training
Stand up, bend your elbows at 90 degrees, place your upper arms against your torso, and hold an elastic band with your bare hands
1. With your arms fixed, perform shoulder external rotation. Remember, you are not using your hands, but pushing your shoulders back (retracting your shoulder blades)
Action 4: Lean over and pull down
Used to activate our latissimus dorsi, lower trapezius, and rhomboids. Similar exercise patterns include pull-ups. Up, high pull down and more
1.Lie prone on the floor or a chair
2. Raise your hands above your head and straighten your arms!
3. Start the downward rotation of the shoulder blades and pull the elbows downward to the sides of the body! Stay for two seconds and squeeze your back muscles