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 back, extensive and V-shaped, is going to give you an enviable physique. There is no doubt that if you want a well-formed torso, it is not going to be enough to train your arms, chest and shoulders, but you are going to have to integrate the exercises intended for this area into each and every one of your exercise plans.
The back is a very large and complex muscular complex, therefore it is necessary to know it well to avoid injuries or imbalances in the long term. The next illustration shows certain muscles used in the most frequent trainings in this area and that you are going to work on next.
As you can see, the muscle fibers of the back march at different angles, this justifies that the use of different fasteners, handles and machines throughout the training will make you work a different area.
In this article we are not going to evaluate each muscle in depth, but we will give you first certain notions of the primordial muscular zones that you must know perfectly.
The muscles of the back can also be divided into:
? Upper back: rhomboids, trapezius, round and upper part of the broad dorsal,
? Lower back: broad lower dorsal and lower areas of the spinal erector. When highly developed, the erector of the spine can be seen “through” the thoracolumbar fascia, a connective tissue that cannot be trained.
- 1 2 – Don’t touch the bar with your chest
- 2 3 – Maintain correct posture
- 3 4 – Learn how to unite the psyche with the body
- 4 5 – Use your imagination
- 5 6 – Improves pause
- 6 7 – Choose your weight intelligently
With the advice guide shown now, you’re going to get the most out of your training, incorporating certain adjustments so that you can work together on the amplitude, volume and density of your back.
1 – Pull your sternum
In each and every one of the dominated or pulley alterations to the chest, focus on pulling your sternum, never your collarbone. If you use your collarbone, you can minimize the intervention of the dorsal, especially the lower part and make the shoulders and shoulder blades can not fill the movement. However, if you pull on your sternum you will not only put your shoulders in a more suitable situation and you will provoke in the long term a greater development in that area.
2 – Don’t touch the bar with your chest
Stopping the impulse to touch the bar with your chest when you are dominated will favor each and every one of your senses. Since the natural stopping point of the bar is just below the height of the chin, standing further down generates an exaggerated movement of the shoulder joint, causing instability of the scapula and can lead to injury and also inflammation. So you control the natural braking point!
3 – Maintain correct posture
When you row, dominate or signal your chest will have to be face out, your shoulders a little face down and back, your head high and your stomach tight. This way, your posture will be adequate to carry the weight without damaging your shoulders or other muscles.
4 – Learn how to unite the psyche with the body
Without a convenient musculoskeletal connection, you won’t have exactly the same success in activating your back muscles. Learning how to compromise your mid and upper back muscles is essential to maximise the stimulation and development of your next area. Focus on the muscles you are using at all times and this way you will be able to create that relationship that will make you reach your purpose.
5 – Use your imagination
Do you have problems with the previous point, why don’t you know what those muscles are that you should involve? First try to close your eyes, lighten the load you put on yourself and think about your arms. Then feel where the force comes from and what moves between your back and upper limb. When you’ve got it identified, that’s what you’re going to focus on!
6 – Improves pause
Regardless of what exercise you are doing, follow this advice: In each and every reiteration, perform a gentler concentric lifting phase. Pause in the contraction situation for 1-two seconds when squeezing the muscle, reduce the load slightly and now pause in the contraction situation for another 2 seconds.
7 – Choose your weight intelligently
Choose a weight that lets you do the range of repetitions that you think more than this lets you do from 1 to two more. Doing extra repetitions whenever you can is highly recommended.