< strong>In the exercise of various parts! The back muscles are the most difficult parts to master the key points of force generation and muscle feeling! Especially in multi-joint movements such as rowing and pull-downs, many people often exert too much force on their arms, resulting in insufficient back muscle stimulation!
At this time, we often recommend that you perform some simple single-joint movements to experience the movement of your back and help you activate your back muscles!
Today I will introduce you to a small movement to help you improve the sensitivity of your back muscles!
One-handed straight arm pulldown!
Main purpose: Activate the latissimus dorsi!
Joint movements involved: Shoulder extension!
Prepare
1. Replace the horseshoe-shaped handle and stand facing the cable. Use a one-hand underhand grip, grasp the handle, and fix it with a slight bend in your elbow. Keep your back straight and stable, your upper body can lean forward slightly, and your abdomen should be tightened.
2. Action process: Contract the latissimus dorsi and press down (doing shoulder extension), and imagine bringing your elbow back. When the wrist reaches near the waist, tighten the back muscles (scapula retraction and sinking)
Then Slowly return to the position using the control of your back muscles (flex your shoulders and rotate your shoulder blades upward)
Tips:
1 .Keep the arms straight at the same angle and keep the movement trajectory on the same plane!
2.Tighten the core and keep the back straight
3 . When stretching, the latissimus dorsi muscle should be completely sent out, allowing it to contract and stretch to the maximum extent
You can put this action before your back training as a good warm-up Movement, as a wake-up movement for the back.
(Note: Follow FitnessBa WeChat public platform, search the subscription account for "Fitness Bar Network" or "Click to scan and follow”)
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