The most difficult back muscle group in the human body!

As one of the three major muscle groups, the back muscle group has an unshakable position in the bodybuilding world and is a key factor in determining whether your body posture looks good or not. As a complex and important whole, it determines the foundation of the entire body contour; secondly, it connects to the spine and affects your posture and bone health.

But the back is probably the most difficult muscle group to train! Two reasons, one is that we usually can not see the back, easy to ignore it. The second is because there are too many muscles in the back (see the anatomical chart below), and a wide range of different movements for different muscles, the exercise is very difficult. Many people practice the back with some success, but the width is there, the thickness is not enough, or the contour is very good, but the lack of inverted triangle effect. The number of muscles is so large that there will always be missed.

To summarize, the back muscle groups are divided into three main parts.

I. Latissimus dorsi and other small back muscle groups

The latissimus dorsi (latissimus dorsi) is a wider flat muscle located in the lower thoracic and lumbar regions. Visually you can tell that this is the largest muscle in the back, but of course, it is also the focus of the exercise back. Its role is to stretch, internal contraction, internal rotation of the humerus, pull up the limb when climbing, and can assist in inhalation.

Speak human language! It can help girls show a thin waist, to help men achieve an "inverted triangle".

Other small muscle groups in the back include Rhomboids, Teres Major, Teres Minor, Infraspinatus, etc. The method of exercising the latissimus dorsi will also basically exercise other small muscle groups of the back, so there is generally no exercise specifically for small muscle groups, we often say exercising g back is the main exercise for the latissimus dorsi.

Exercise methods.

(1) wide grip pull-ups

Part: Exercise the upper and latepartspart of the latissimus dorsi muscle, which can effectively increase the width of the latissimus dorsi muscle.

Action elements.

Grab the handle or bar with both hands, so that the following parts of the waist and back are relaxed, the latissimus dorsi fully elongated, and the two lower legs bent and raised.

Inhale, focus on the contraction of the latissimus dorsi muscles, flex your arms and pull up the highest point to stop for 2-3 seconds. Then exhale, with the contraction force of the latissimus dorsi muscle control, so that the body slowly down to restore. Repeat the practice.

Caution.

Each practice to fully stretch and contract the latissimus dorsi, down to the lowest, pull up to the chest, as high as possible, only so as to maximize the development of the latissimus dorsi, carving out muscle lines.

The body should not swing back and forth during the movement using inertia to assist.

After each set of practice, you should grab the bar with both hands and hang for a while to stretch and relax the latissimus dorsi.

(2) wide grip pull down

Action parts: Exercising the upper and lateral latissimus dorsiwhich, which can effectively increase the width of the back muscles.

Action elements.

Sitting on the pull-down apparatus, both hands according to the wide grip or narrow grip on both ends of the bar above the grip.

Inhale, pull the bar towards your upper chest, do not tilt your body backward significantly, pause for 2-3 seconds, then exhale and return along the same way.

Caution.

Pull down when the body should not swing back and forth, not with the help of a backward tilt position to use inertia pull down.

Exercise to control the force of the latissimus dorsi, not too with the power of the two arms.

Second, the oblique muscle

The trapezius muscle (Trapezius) is usually considered a separate muscle it includes two muscles, one on each side of the spine, through the back of the neck. According to its fiber course, the trapezius itself can be divided into the superior trapezius, middle trapezius, and inferior trapezius.

Contraction of the upper muscle bundle can lift the scapula; contraction of the lower muscle bundle makes the scapula descend; contraction of the whole muscle makes the scapula close to the spine.

Exercise methods.

(1) Dumbbell/barbell shrug

Movement essentials.

Stand naturally with the backs of both hands forward, holding a barbell or dumbbell, hanging down in front of the legs.

Shrug both shoulders upward at the same time, so that the peak of the shoulders touches the ears as far as possible, then slowly turn both shoulders backward in this apex position, and then slowly turn backward and downward to the original position of the two arms hanging down. Repeat. During the shrugging process, do not bend your elbows.

Caution.

The principle of shoulder shrug training is: don't be too light, let alone too heavy. Keep both shoulders as close to both ears as possible for a while, without bending the elbows. Then, lower both shoulders to the lowest point at the same time.

If you make the wrists slightly flexed, and make both elbow tips turn outward, this is more effective for the contraction of the lateral shoulder obliques.

(2) Upright rowing

Action elements.

Stand naturally, hold the middle of the bar with the back of the hand forward, the grip distance is slightly narrower than the two shoulders, both arms down in front of the legs.

Hold the bell slowly against the body to lift, two elbows up always in the grip above; until pulled up to close to the level of the front of the neck, a short pause; then, the original way slowly against the body down to the front of the legs; repeat.

Caution.

Each time the barbell should be lowered more slowly, and the lift should be slower than when it is lowered.

Raise the barbell to the chin, and pay attention to the whole process elbows then hands high.

Be careful to use only the weight you can afford, do not borrow body strength and swing method to do.

Three, vertical spine muscle

The main muscle of the lower back or back is the erector spinae (Erector Spinae), also known as sacrospinalis, is the long muscle of the back of the spine, from the back of the sacrum, up to the back of the occipital bone, filling in the groove between the spinous process and the rib angle.

The erector spine is the muscle that connects the back and the buttocks, and it is in the core position of the body. Both sides of the erector spinae contract at the same time can make the spine back, which is an important structure to maintain the upright posture of the body, also known as the vertical trunk muscle. The vertical spine muscle exercise is strong I to improve the fundamental strength of the waist.

Exercise methods.

(1) goat jerk (back flexion and extension)

Cover of the motion picture

Action essentials.

Starting position: lying prone on the Roman chair, the upper body bent forward, two feet fixed, two hands on the head, or two hands crossed in front of the chest.

Upper body as far upward as possible, to the highest point, stand still for a second. Then slowly return.

Breathing method: inhale when the upper body is up, and exhale when bending forward.

Caution.

After the goat jerk exercise, be sure to perform effective relaxation.

When pushing upward, you should try to contact the vertical spinal muscles, and not move too fast.

In the course of action, the waist and back must always be straight, not allowed to loosen the waist and chest arch back; upper body forward bending, as slow as possible, do not suddenly and quickly bend the body, to prevent muscle strains in the waist and back.

(2) prone two head up

Action essentials.

Starting position: completely relaxed prone on the floor, arms straight ahead, legs stretched straight back.

Inhale to tighten the abdomen, while the arms and legs while lifting off the floor, stretching your abs.

Contract your erector spinae, pause for a moment, then slowly exhale and relax, returning to your original position.

Caution.

You can hold weights and weighted sandbags on your feet to increase the intensity of your training.

This action can not use explosive force to do, but slowly let the abdominal muscles force the arms and legs up.

Note that the head should not lean back hard, but follow the upper body at the same time to lift.

IV. Summary

Back muscle groups are mainly divided into (1) latissimus dorsi, (2) oblique muscles and (3) vertical spine muscles, each area requires the use of special movements and bombardment angle to target stimulation. The exercise methods are as follows

(1) latissimus dorsi: wide grip pull-ups, wide grip pull-downs

(2) obliques: dumbbell/barbell shrugs; upright rowing and other movements

(3) vertical spine muscles: goat jerk (back flexion and extension); prone two head up and other movements

Back muscle strength for bodying, I think every fitness people know very well. If the back's lack of muscle strength, not only affects our fitness training effect, but at same time, the back strength is not enough people, but also the early bow hunch phenomenon, body beauty, and personal image brings great negative effect.

If your back has now appeared hunchback arch spine phenomenon, then hurry to strengthen the back muscle strength training, only strong muscle strength to avoid correcting the hunchback arch spine situation.