It s hard to find the state of back training, what are the tips?

If you want to practice your back, it is recommended to choose the exercise of pull-ups, which can make your back get a better workout and find the state of back force.

Try back clamping or back YW movements, which will allow you to easily find the feeling of contracting your shoulder blades and find the right posture.

First of all, we should pay attention to doing more back force movements, such as pull-ups, which are very good to open the back, as well as planks and push-ups, which are very effective for practicing back force.

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.

1. Lean over and shrink your back.

Leaning over and retracting the back is mainly to exercise the lower part of the trapezius muscle of the back, which has a good effect on the neck and shoulder pain caused by long-term desk work.

2. Scapular telescopic.

Scapular telescoping can effectively exercise the back muscles, effectively open the shoulders, have a certain effect of correcting posture, and for female fitness enthusiasts, it can also have the effect of making the chest more erect.

3. Stand and shrug with heavy objects.

The target of this exercise is the trapezius muscles located in the upper back, which can be performed with dumbbells in both hands, or it can be replaced with other weights that are easy to carry, and the weight can be adjusted according to your own weight.

4. Lean over and row with heavy objects.

The target of this exercise is the latissimus dorsi, which can be performed with dumbbells in both hands, or it can be replaced with other weights that are easy to carry, and the weight can be adjusted according to your own weight.

For novices, many people can't find the power point at the beginning, so they should speed up the muscle gain, and when they have enough muscle, they can naturally find the power point.

The first thing to find is to find the feeling is that you should carry out this kind of training on the back, and then reach a certain force point, so that the back can be very strong, and the second is to find this stretching action on the back, through which the explosive force can be reached, and the back can find the feeling.

Slowly add the weight of the barbell or dumbbells, move slowly and slowly find the feeling of straining on your back, combine it with breathing, inhale when you exert force, and exhale when you put it down.

Basic training to exercise the latissimus dorsi, 1 movement to help you feel the force of the back, very suitable for beginners.

When novices practice back, it is easy to have arm compensation and waist compensation, you can try simple back exercises, such as one-arm dumbbell rowing and seated rowing, do not try difficult pull-up movements.

When you feel that your back is very tight during training, it means that your back is exerting force, so practice according to this feeling.

The fastest way is to find a partner who knows how to feel the strength of the back muscles, and stand behind you and touch the muscles with your hands to find the feeling, because people can't see the contraction of their back muscles, and it is difficult to completely touch their latissimus dorsi and rhomboids.

When exercising the back, the key to experiencing the force in the back is the contraction of the shoulder blades on both sides.

The ** movement to exercise the back is pull-ups, and if it is really difficult to complete the pull-ups, you can also replace them with seated pull-downs and rows.

When the arms are pulled back, try to expand the chest forward, stretch the shoulders back, tighten the shoulder blades on both sides to the middle, and squeeze out the middle of the back, so that the back can be tightened.

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.