7 tips to maximize your back exercises
Since it is an area that you do not see continuously in the speculum, the back is almost always and in all circumstances a forgotten area or left in the background in training. But a serious failure to meditate in this way, to create a dominant, extensive, V-shaped back will give you an enviable physique. It is obvious that if you want a well-formed torso, training your arms, chest and shoulders will not be enough, but you will have to integrate the exercises for this area into each and every one of your exercise plans.
The back is a very large and complex muscular group, so it is necessary to know it well to avoid injuries or imbalances in the long term. The next illustration shows some of the muscles used in the most common training sessions in this area and that you will be working on next.
As you can see, the muscle fibers of the back march at different angles, this justifies that the use of different straps, handles and machines throughout the training will make you work in a different area.
In this article we are not going to evaluate each muscle in depth, but we will give you first of all certain notions of the primordial muscular zones that you must know perfectly.
The back muscles can also be divided into:
? Upper back: rhomboid, trapezium, round and upper back,
? Lower back: lower wide dorsal and lower spinal erector areas. When it is highly developed, the erector of the spine can be seen through the thoracolumbar fascia, a connective tissue that cannot be trained.
- 1 1 – Pull on your sternum
- 2 2 – Do not touch the bar with your chest
- 3 3 – Maintain the correct posture
- 4 4 – Learn how to unite the psyche with the body
- 5 5 – Use your imagination
- 6 6 – Improves pause
- 7 7 – Choose your weight wisely
With the guide of advice that is shown now, you will get the maximum benefit from your training, incorporating certain adjustments in order to work together the amplitude, volume and density of the back.
1 – Pull on your sternum
In each and every one of the pulley pulley alterations to the chest, focus on pulling on your sternum, never on your collarbone. If you use your collarbone, it can minimise the number bib intervention, especially the lower part, and make the shoulders and scapula unable to fill the movement. However, if you pull on your sternum you will not only put your shoulders in a more appropriate position and cause further development in that area in the long run.
2 – Do not touch the bar with your chest
Stopping the impulse to touch the bar with your chest when you do your pull-ups will help you in each and every way. Since the natural stopping point of the bar is just below the chin height, standing further down causes an exaggerated movement of the shoulder joint, causing instability of the scapula and can lead to injury and inflammation. So control the natural braking point!
3 – Maintain the correct posture
When you paddle, dominate or signal, your chest should be facing outwards, your shoulders should be facing downwards and back, your head upwards and your stomach should be tight. This way, your posture will be the right one to carry the weight without damaging your shoulders or other muscles.
4 – Learn how to unite the psyche with the body
Without a convenient muscle-psyche connection, you will not have exactly the same success in activating your back muscles. Learning how to engage your middle and upper back muscles is essential to maximize the stimulation and development of your next area. Focus on the muscles you are using at all times and in this way you will be able to create that relationship that will bring you to your purpose.
5 – Use your imagination
You have a problem with the previous point, why don’t you know which muscles to involve? First try to close your eyes, lighten your load and think about your arms. Then feel where the strength comes from and what moves between your back and upper extremity. Once you’ve identified it, that’s what you’re going to focus on!
6 – Improves pause
Regardless of the exercise you are doing, follow this advice: In each and every repetition, perform a softer concentric lifting phase. Pause in the contraction situation for 1-two seconds when you squeeze the muscle, reduce the load slightly and now pause in the contraction situation for another 2 seconds.
7 – Choose your weight wisely
Choose a weight that will let you do the range of reiterations that you are considering more than this and let you do 1 to 2 more. Performing extra reiterations whenever possible is highly recommended.