< strong>Back muscle activation: prone pull-down!
The back muscles are the strongest and most powerful muscle groups in our body and are the key to our inverted triangle figure! At the same time, the back muscles are also one of the most difficult muscle groups to train in the gym
Whether you are doing high pull-downs or pull-ups, you feel that your arms are exerting force again, but the back muscles are not involved at all. feel?
The human body has hundreds of muscles, but not every muscle can be used effectively, including the back muscles. Groups are the easiest place to get lost!
Compared with the arm and leg muscle groups (often used in daily life), most ordinary people’s back muscles have weaker nerve connections and poor muscle sensitivity, which leads to If you perform back training under such a situation, the problems mentioned at the beginning of the article will naturally occur!
You need to wake up your muscles and feel what the back force is through some simple movements. Next, I will introduce you to a great little movement: prone pull-down
Purpose: Activate the latissimus dorsi, middle and lower part of the trapezius, and rhomboids
Action process:
1. Lie prone on the floor or a chair, keep your torso stable and lift your chest naturally!
2. Raise your hands above your head, grasp the crossbar, and straighten your arms!
3. Start the scapula sinking, downward rotation, and pull the elbows to both sides of the body! Stay for two seconds, squeeze your back muscles, and feel your entire upper back tighten together!
Training Tips:
1. This is a very simple action, but it requires high mobility of the shoulder joint. It is recommended that you do this Before the movement, do some stretching and relaxation of the front pectoral muscles and shoulders so that your shoulders can open smoothly!
Put all your attention on the movement of your back muscles and shoulder blades, especially at the top of the movement. Try to bring your upper arms closer to your body and squeeze your shoulder blades together!