When doing back muscle training, do you often worry about not being able to find the power point of the back muscles, and the exercises are inefficient? Do you feel anxious during the training process because of the boring exercise process? , today I would like to recommend some back exercises to you. Maybe these actions can bring more freshness to your back exercises.
1. T-bar one-arm rowing
This variation of one-arm rowing uses a barbell fixed at one end. This variation provides you with a more Large range of motion. Can also be loaded with heavier weights!
Action essentials:
1. Add a weight plate to one end of the barbell. Make sure the other end of the barbell is against the wall, or use a heavy object to support the other end so that it cannot move backward.
2. Stand with your feet crossed, sit back with your hips (hip flexion), keep your spine neutral, and lean down naturally
Use the tension on the back of the legs and the back of the buttocks To support your body (not your lower back) and tighten your core muscles to stabilize your spine in neutral! Keep your body as parallel to the ground as possible, keeping your knees slightly bent.
3. Hold the barbell at the plate with one hand and place the other hand on your knee.
4. Pull your shoulder blades back, draw your elbows in, and pull up the barbell until the plates touch your lower chest. Keep pulling up, contract your back muscles, hold at the top of the movement for 1 second, and inhale as you pull up the barbell.
5. Slowly return the barbell to the starting position to give the latissimus dorsi a good stretch. Pay attention to stabilizing your body, do not twist your body when pulling your elbows up, and use your core strength to resist rotation to ensure that your spine is in the correct position
Changes: Change the position of the barbell: increase internal rotation of the forearm and external rotation of the shoulder Stretching exercise
2. Dumbbell straight-arm pull-ups
Compared with supine pull-ups, the downward-inclined posture will reduce the stress on the chest. Strength, more concentrated stimulation of the latissimus dorsi! : It will also increase the range of motion to a greater extent than the supine position, and spend more time under the tension of the latissimus dorsi
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Choose a 45-degree incline bench, like a dumbbell on the ground. Keep your elbows fixed (no flexion) and your arms almost straight during the movement, and focus on your lats!
Important tip: This is a single-joint movement, so don't try to turn it into a Hercules move. Choose a weight of 12-15 reps that suits you better!
3. Centrifugal pull-ups!
This is not a new training move! Just a technical application! Eccentric contractions have a better stimulating effect on muscles than concentric training. Muscle damage is more likely to occur during eccentric muscle contractions, which will trigger subsequent muscle repair and growth. Moreover, eccentric muscle contractions will recruit fast-twitch muscle fibers to a greater extent. Better for your muscle growth!
Action essentials:
Find a step or box, then jump up and hang to the highest point of the bar, pass your chin over the bar, and tighten your back muscles. Then slowly lower your body at a speed of about 4-6 seconds. It is usually the most difficult to descend close to the lowest point of the bar, but you must hold on and don’t let it go entirely (letting it go will make it impossible for you to master it) The feeling of the muscles at the lowest point ) eccentric contractions can withstand greater compound! For more trained athletes you can add some weight to yourself (with plates attached to your body)
4 One-Handed Cable Row!
This variation gives you more range of motion and more options to control: skate position (up, middle and bottom), change of grip (overhand, underhand, opposite) grip,) or a good tip is to turn your palms when pulling up to give you a new feel. Sit on the bench, hold the handle with one hand, put your feet in front, keep your knees slightly bent, and keep your back straight
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p>1. Pull your shoulder blades back, use your elbows to pull the handle toward your chest, and be careful not to over-rotate your body.
2. Pause for about 1 second and then return. Do not relax your muscles when returning. Do not return at a slow speed.Do it too quickly, feel the back muscles tightening to fully stretched, and repeat the action
Important tips:
Do not shrug when pulling the weight, and try not to steal Use the strength of your arms to do exercises that move your shoulder blades backwards. When returning, feel the weight pulling on your back muscles rather than controlling it with your hands. When doing this exercise, keep your back straight. When returning to the original position, the back cannot be bent or arched. Pay attention to tightening your core to resist the rotational force generated by one hand during the movement! Keep your torso stable and your spine neutral, rather than twisting your torso
5 Kneeling Rope Y Pulldown!
This is a very, very cool move! Although it doesn’t use a lot of weight (it’s hard to immobilize the body) it can make your back feel the squeeze like never before!
Instructions: Connect the cable to the top position and remove the handle. Then kneel down on one foot in the middle of the roller skate! Keep your body upright. Then hold the handle, adduct your shoulder blades and pull your elbows to your sides, squeeze your back and hold the static contraction for two seconds! Then spread your shoulder blades and slowly return! Choose a low to medium weight of around 12-15 reps
Important tip: Make sure you are in a central position; if one side feels heavier or the movement path feels asymmetrical, it may be off-center. Need to adjust!
Be careful not to pull the weight with your hands! Feel the shoulder adduction and scapula movement
6. Smith One-Arm Row
The advantage of using the Smith machine is that you don’t need to worry about controlling stability. Keep your elbows close to your body during the movement and focus on your lower lats. Although this is not one of your main training moves! But it will give you some new experiences! About this move: It may seem simple, but you need to get your body in the right position to lower the barbell to the bottom. Grasp the center of the barbell! Then do the same as the TI bar one-arm row:
Stand with your feet crossed, sit back (hip flexion), keep your spine neutral, and lean down naturally, using the tension on the back of the legs and the back of the buttocks, Tighten your core muscles to stabilize your spine into neutral! as much as possibleKeep your body parallel to the ground and keep your knees slightly bent. Draw your shoulder blades back, draw your elbows in, and pull the barbell until it's close to your hips. Contract the back muscles, hold at the top of the movement for 1 second, then lower in a controlled manner, and feel the latissimus dorsi muscles being slowly lengthened! Training Tip: Use moderate weights! Make sure your body posture is correct and do 10-15 reps per set!
The back muscles are very important for the upper limb muscle groups. The muscles of the upper limbs will be stronger if you practice them well. Of course, it also requires enough hard work, sufficient exercise intensity and frequency to make them stronger. Your back muscles are trained better.
When you first learn to train, in addition to having a deep understanding of movement techniques, you should also properly control your training volume. Insufficient training volume and excessive training volume are not good for the training of back muscles. , when training your back, your muscle training adaptability will change frequently by stimulating different new movements. This is why we should pay attention to the changes in back training movements.
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