The Back is composed of several muscle groups. Some needed to know include: Contribute the V shape: Latissimus Dorsi Muscle. Contribute the thickness: Rhomboid muscle, Trapezius muscle, Rear Deltoid, Teres Major/Minor muscles etc. To make activate these muscles, there are mainly 3 movements: Vertical Pull Down, Horizontal Pull Back, Straight Arm Pull Down. Apart from that, some movements related to scapula should be learned: Elevation, Depression, Protraction, Retraction, Upward Rotation, Downward Rotation. To better activate the back muscle, we must learn the basic Depression & Retraction.
Practice Exercises:
1. Shoulder Depression Ex.
2. Shoulder Retraction Ex.
3. Mind-Muscle Connection Practice Ex.
Training Exercise:
Single-Arm Cable Lat Pull Down/Row
You may arrange these practice/exercises into your Back Day. You may also separate them. Once you learned these techniques, your Mind-Muscle Connection will be greatly improved, and it will benefit all the Back exercises.
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5 июл 2024