I don t feel the feeling of back training, where to start?

Today, to explain the feeling of the back during training, many people will ask why when practicing the back, they can't feel the force of the back, but the arm hurts terribly, and even when they practice, the back is not congested, so there is no feeling when practicing the back? Only by starting from the following two levels can we solve the fundamentals!

In fact, this problem is mainly divided into two levels, internal and external, the inner refers to the connection of the nervous system, and the external refers to the difference in action posture. Together, they affect your training and interact with each other, without either of them.

Level 1: Internal.

All the muscles in our human body are connected to our nerves, so when you often use certain muscle groups, its nerve connections will be stronger than those muscle groups that are not commonly used, that is, it is a matter of familiarity, the more you use it, the stronger it is.

I think when most people are young, the two most common movements they do are push-ups, and the other is the bicep curl, the latter also includes the usual bending elbows and lifting heavy objects, so when you grow up and step into the gym to start heavy training, you will feel that the muscle sensitivity of the pectoral muscles and biceps is much stronger than that of the back and three heads.

One of the main reasons is that their nerve connections, when you are a child and under normal training, they are inadvertently stronger than other parts, so when you are training, these nerve connections are more powerful muscle groups, and they will be awakened more quickly into the state.

The following teaches you how to activate the back, which is to put your hands down naturally, then focus on the shoulder blades, and fix the position of the spine, slowly retract your shoulder blades, backward and inward to the limit, and then slowly return to the original position, repeat the activities of feeling the shoulder blades several times.

Level 2: Outside.

Of course, the arms are indispensable for back training, so it is recommended that you use a virtual grip to avoid the hands unconsciously holding too tightly, resulting in excessive force on the arms. Of course, many people can't do pull-ups, and we can use a pulley pulldown instead, so as to train to the back.

When we practice back, no matter what action we do, we must remember one of the most basic requirements, the spine is straight and neutral, it is easier to train the relative muscle groups well, and it can greatly reduce the risk of spinal injury, so this is very important.

The training movements of the back are more cumbersome, and many details cannot be explained too clearly, so we will share them with you in the future for the corresponding positions of each movement of the back.

Finally, let's summarize, the first point is to feel the activity of the shoulder blade more to make its nerve connection stronger, and the second point is to consciously let the shoulder blade drive the elbow to avoid excessive force on the hand, it is recommended to use a tension band. The third is to warm up in a targeted manner.

Start with push-ups, because push-ups don't require equipment or a field, and they stretch and stretch the back muscles.

If you don't feel the feeling of back training, it is recommended that you can choose the exercise of pull-ups, which will definitely make your latissimus dorsi get a better workout, and it will look very firm and firm.

The muscles of the back can be said to be a lot, in addition to the well-known broad back, it can also be divided into two parts, the upper part is mainly the teres muscle close to the shoulder, this part is practiced more by everyone, because it is a muscle that works with the shoulder, so there is no need to deliberately train.

So what we need to train the most is the muscles on the lower side of the back, the most important part is the erector spinae muscle, this muscle is very helpful to our torso, which is located around our spine, if there is a lack of exercise, there will be poor posture.

So when it comes to the feeling of back training, generally everyone is relatively weak, or even almost unfelt, which will bring a certain obstacle to our back training, because feeling is our main judgment ability, and the back muscles that lack feeling are relatively lacking in exercise.

The difference between masters and masters is that their sensitivity is relatively high, and the main reason for this difference is caused by the scapula, that is to say, the master's ability to control the scapula will be better, while the novice or people with poor feelings will have poor control.

When it comes to the ability to control the scapula, it is mainly the ability to adduct and abduct, you can try to actively contract your scapula, that is, clamp your shoulder back first, clamp it to the tightest and then press down harder, so that your scapula is the tightest, and then go to the action to ensure that the back is fully involved.

If your shoulder blade adduction ability is improved, it can promote the improvement of back feeling, so if you feel that it is too slow to increase the back feeling through training, you can try to familiarize yourself with the movement of the shoulder blades, which can make you enter the state faster.

Scapula adduction If you don't know how to practice, just master one action, that is, improved push-ups, the preparation action is the same as the general push-up, the difference is to put the forearm close to the ground, use the big arm to support the weight, and then make the above adduction of the scapula.

The practice is to first let your height, down a little, this step is equivalent to tightening the shoulders back, and then take the initiative to pull the shoulders down, after doing so the shoulders will be tightened, and then repeat a few more times, if you still don't have a strong feeling, then you can try to add some weight, the practice is to put the appropriate weight of the barbell plate on the back.

First: the problem of training movements.

If the action is not right, then the muscles involved must be wrong, many people are not acting correctly, because they are just imitating, watching, watching fitness software, watching other people's training actions, but they don't understand the principle of action, simple mode, it is difficult to do the action right! Latissimus dorsi.

The main training is the shoulder joint.

Stretch and adduction movements, for example, wide-grip pull-ups.

It is the adduction function of the latissimus dorsi, when doing pull-ups, the body is stable and straight up and down, and the elbow joint is on both sides of the body, in a line, not backward or forward!

Second: the issue of the order of force.

When training the back muscles, there are more joints that are praised, the wrist joints.

Elbow joint, shoulder joint, once there is a problem with the joint sequence of the force, the first muscles involved in the force are different, many people do pull-ups, are soreness in the forearm, or biceps acid.

But there is no feeling in the back, this is when doing exercises, it is the wrist joint and elbow joint that takes the lead to drive the movement of the shoulder, rather than using the strength of the latissimus dorsi muscle, so that the shoulder first does the adduction movement to drive the arm, which is the main reason for not feeling, most of them have such a problem, when you are training, you can let your friends take a picture of the video screen and observe it slowly!

Third: the ability of the nerve to recruit muscles.

This point is mainly divided into two parts: First: the back muscles are too weak, due to the infrequent training of the back, the back muscles are few, capillaries.

If you open less, you will naturally feel poor, so you should exercise your weak parts more; Two: the nerve control ability is too poor, the exercise is less, the exercise is not focused, and the brain's ability to control the muscles is poor, resulting in the brain being unable to control the muscles first when training!

<> "The action should be filmed carefully:

1. Novices are recommended to attack the mountain grip: a fist or two wider than the shoulder.

2. Keep your chest straight and sink your shoulder blades.

3. Bend your elbows and pull up your body, cross your chin over the bar, and feel the contraction of your back.

4. Descend slowly, feet do not touch the ground, if the body swings, first stabilize and then pull.

Frequency vs. number of sets.

Number of pull-ups = 0:

You can lose fat first and do basic anaerobic training to improve strength.

Pull-up reps 5 pcs

3 in each set, do 5 sets, 1 time per week.

In addition, do 1-2 other movements, such as with the help of elastic bands or lat pulldowns (easier), 6-12 sets and 2-3 sets.

Pull-up reps 5 pcs

Do 3 sets of 5 in sets, 2-3 times a week, and try adding some weight.

Which is easier, forehand or backhand?

Backhand pull-ups, palms facing you.

Forehand pull-ups, palms facing the front of the body.

For beginners, you can start with a backhand pull-up and then switch to a forehand when you have progressed to a certain level.

First of all, we should be clear, if it is a novice practicing back, it is normal to have no sense of force, so how should we solve it?

1.We can quickly rub the broad back area, and a quick massage can better activate our area.

2 .We can stretch the back through foam rollers and stretching, because the teres latis dorsi has the function of internal rotation of the humerus, and they are usually in an overactive state at the beginning, so we need to stretch him If he is in a shortened state, we can't contract better, you can try to relax with a foam roller, absolutely sour, and then you remember that there is sour, you can think more about it, and exert force here.

3 .We can put a few drops of wind oil essence on the back, and after a while, he will be hot and hot, and then you can pay more attention to the power after that.

4.Don't over-grasp our arms, otherwise the forearms will exert too much force, causing your arms to be sore. In addition, we need to pay more attention to the force of the last two fingers, because these two fingers are related to the latissimus dorsi.

5.Before practicing the back, we can activate it with two movements, the straight arm press down of the elastic band, and the high pulldown and side flexion of the single handle, because the text can't describe it, so I have a chance to make a ** in the future.

6.For example, when we row, we want to think of the elbows clamping and drawing an arc backwards, we need to focus on the elbows.

7.Everyone's feeling for each action is different, you have to look for the action with the best sense of force, and then we do this action first, and wait until your sense of force is established, and slowly you can also find the feeling after a few movements with bad force.

Finally, you don't have to worry, even if you can't find a sense of force, the back is also exerting force, this nerve control of the muscles will get better and better, over time, even if you don't have weight, you can find a sense of force empty-handed.

There is no sense of force in the back exercise, which means that the position of the force is wrong, and it is recommended to pick this action again.

The first point is to use dumbbells to make this feeling of power, the second point can also be trained by special gymnastics, which is also very good, and the third point is that you can bounce, so that you can exercise the strength of your back.

You can use the gantry to do a straight arm pulldown to improve the sense of muscle force. Exercising the latissimus dorsi muscle more often can make the back feel more powerful.

Training should be gradual, and back training is enough for training a week. If you can't find a bad feeling for training, don't worry too much. When doing back training, you should focus on the back muscles, so that you can better feel the power of the back muscles.

You can properly practice barbell rowing.

Push-ups, pull-ups, etc. Push-ups mainly exercise the arms and back muscles to strengthen the back muscles. Pull-ups are also about exercising the back muscles, and they are the explosive power of exercising the back muscles.

Through pull-up movements, the muscles of the whole body can be stretched, especially through the grasp of both hands, pulling our back muscles and arm muscles to stretch effectively.