< span style="font-size: 14px;">The back shoulders and upper back are very important from a fitness perspective as well as functionality!
A three-dimensional shoulder needs the support of the back shoulder and upper back to become more three-dimensional. Only these muscle groups (rear deltoid muscle Fascicles, trapezius and rhomboids), the better they develop, your shoulders and back will look more 3D!
Many people tend to pay more attention to the front shoulder test that can be seen in the mirror, but ignore the training of the back of the shoulder, which will make Your shoulder shape is greatly reduced! Weak back shoulders When viewed from the back or side, your shoulders will appear to be slumped
Today I will introduce to you a very Great moves to help you train your back shoulders and upper back muscles!
Bending bird
The traditional bent over fly is a classic movement for training the upper back and back shoulders. The technique is to slightly bend the arms to draw an arc outward and perform horizontal abduction of the shoulders. This has a disadvantage. At the top of the movement , it is easy to hold and cannot perform peak contraction better
Improved version of the bent over fly
As shown in the animation:
When grasping the dumbbell, do not straighten your arms, but fold them (bend your elbows), and then abduct your shoulders,
Folding the arms equals to reducing the torque of the entire movement, which means it will also make it easier for the top of the movement to stay to squeeze the upper back and back shoulders! This can give you a stronger peak contraction feeling
The following is the action process:
1. Choose two suitable dumbbells, hold them with your elbows bent, and then lean over (use the hip hinge for support) without bending over
2. Hold the dumbbells tightly and start to lift your shoulders toward the back of your body until your shoulder bones are completely close together, then stay for a second and slowly return!
< p>Note:1. Choose the appropriate dumbbell weight and do 15 times in each group. Doing 3-4 groups will make your muscles feel better!
2. When pulling back, try to keep your shoulder blades close together, and hold the dumbbell tightly so that your back shoulders And tighten your upper back more tightly, and feel the slight soreness caused by muscle contraction.