For fitness enthusiasts, I believe most of the answers are yesThe back muscle group! Compared to other parts of the body, the back muscle group is really difficult to feel the muscle recruitment. When training the back muscle group, many people feel that the forearm muscle group produces more power.
And training back muscle is very important for sports image. Because it is the large muscle group of the human upper limbs, so developed back muscles, will make people feel that the upper limbs are very strong and powerful.
The back muscle group is composed of many muscles connected to the bone and spine, and the muscle fibers tThe end to be more complex. Want to have inverted triangle figure, must have scientific and reasonable to undertake intensive training.
Why can't you train your back muscles to feel anything?
1The latissimus dorsi muscle itself lacks sensory apparatus
Sensations in muscles, such as the musclespindle, usually come from proprioceptors in the muscles.
Muscle spindle is a proprioceptor distributed in skeletal muscle to sense stretch stimulation. Fusiform, surrounded by connective tissue membrane outside, with sensory nerve endings winding, generally contains 2-12 thin skeletal muscle fibers, both ends are generally attached to tendons or external muscle fibers.
There are two kinds of sensory nerve fibers: one is thick and is a fast conduction fiber, which mainly conducts the sensory information of muscle stretch; The other is more subtle, mainly related to proprioception. Intrusional muscle fibers are innervated by some finer efferent fibers. The sensitivity of nerve endings was increased when the muscle was contracted. The abundance of proprioceptors directly determines the sensory, recruitment and control abilities of muscles.
But there are more muscle spindles in the muscles of the extremities than in the trunk. In particular, the hands and feet have more muscle spindles. When muscles are pulled or actively contracted, the length of muscle fibers in the spindle changes, and sensory nerve endings in the spindle are stimulated, and the nerve is conducted to the center to produce proprioception.
In general, there are more or less proprioceptors, which are related to the location of the muscles. For example, the psoas muscle spindle density is relatively high. The latissimus dorsi has very few proprioceptors. So lack of good proprioception and neuromuscular recruitment. That's one of the reasons it's hard to feel anything.
Most of the exercises of the back muscles are carried out with the assistance of other surrounding muscles, such as the muscles of the forearm, biceps and so on. These muscles have relatively poor endurance, so it's usually these muscles that get depleted first in training.
2. Problems with training movements:
If you don't have the right movement, you're going to have the wrong target muscle. In today's society, network information is very developed, many people just watch video at home, go home or fitness will use some software, began to unscrupulous imitation of other people's training action. But it does not know the principle of action, and does not know what is the right action.
3. Problems with the power generation sequence:
When training, back muscles span more joints. Wrist joint, elbow joint, shoulder joint, if the order of force is not correct, then the muscles involved in the force is not right. For example, when doing pull-ups, many people experience a lot of swelling in their forearms or biceps, but nothing in their back.
This is when doing a pull-up, take the initiative to use the wrist and elbow joint to drive the shoulder movement, rather than using the latissimus dorsi muscle strength, let the shoulder joint do adduction movement track, to drive the arm, make the whole body up. Most people have this problem.
How to train properly?
warm-up:Before training, be sure to warm up adequately. As mentioned earlier, shoulders are prone to injury, so not only do you need to move your entire back, but you also need to activate your shoulders moderately. It is recommended to do back stretches before training, as well as free hand shoulder pronation and external pronation, which will allow you to better control the power of your muscles during the training, and help to improve the consistency of your thoughts and movements.
Establish core stability:Core stability training is to stabilize the control of the center of gravity movement, transfer the strength of upper and lower limbs, as the main purpose. Core strength is not only the main performance of the formation of the core stability of the human body, but also in competitive sports it can produce active power, is an important "power source" of human movement. Teach you how to maintain a neutral torso – a prerequisite for your safe progress. Therefore, core stability is an important part of core strength training.
Start with light weight:Do not lift the weight too fast, so that you can hardly guarantee the basic quality of the movement. Learn to accumulate slowly, step by step, and make a scientific daily training plan to help you better achieve and complete the training.
Enhance basic movement training:As core stability increases, you can begin to choose the basics. These basic movements can be used to test and correct future training posture and angles, so as to better control the motion schedule and lay a solid foundation for the following training.
Improve muscle control:With enough trunk stability, you can start to focus on muscle control. Control doesn't have to be slow, but it has to be highly focused on your target muscles.
When doing sitting posture to row or neck before pull down, equipment counterweight is not easy too big, the 30% that chooses oneself weight commonly -50% can
Muscle control exercises can take a long time, maybe six to eight weeks or more, to get your latissimus dorsi muscles to feel something. But as long as you continue to develop control and improve the quality of basic movements, the latissimus dorsi will certainly find its senses.
Comprehensive reinforcement:After the basic movement is well mastered, it is a top-down, inside-out stimulation of the back muscle group. Strengthen your entire back by doing pull-ups, sitting, neck pull-down, single-arm dumbbells, and bending over the barbell.
Stay awake and see yourself clearly:All scientifically sound training programs should be gradual, and if you are very good at identifying your weaknesses, you may be able to make faster progress if you take a step back and stop well enough under certain conditions.
Collect muscle power from multiple angles:The latissimus dorsi muscle includes the upper and the lower part. There's a lot of other muscle tissue around it. Before training the back, it is important to figure out the muscle fibers of the back toward the structure, with different angles of action, the full range of stimulation of the back muscle group power.
Diet:It is the person that fitness needs to notice most, because training can make make muscle fiber generation tear agitative phenomenon, want its better let grow to recombine, must absorb enough nutrition.Protein is essential for muscle repair, so it's important that you eat enough of it every day.
What effect does training back muscle have?
[adjust personal posture] :
Back muscle group, can effectively maintain and improve the body's normal basic posture. For each of us, it plays a very important role all the time.
Nowadays, most office workers have bad posture such as chest holding and hump, which are almost caused by the lack of endurance and strength of back muscles. In addition, some bad hobbies and habits in daily life make things worse.
Therefore, most people need to exercise their back muscles to improve their poor posture and make the whole person look straighter.
[beautiful dress, more temperament] :
Large, thick back muscles are the basic signs of a man's perfect body.
If you want to wear a suit or casual clothes to look more upright and attractive, from now on, you must not ignore the reasonable training of back muscles.
In fact, for most people, there is no need to have the muscular lines and separations of bodybuilders. You just need to slowly build up the endurance and strength of your back muscles according to your ability.
[relieve back pain properly] :
In today's society, it is common to hear many people complain of backache after coming home from work. In fact, this is the back muscle group "strike" caused by the disaster!
Back muscle group plays an important role in stabilizing the trunk of upper limbs. A strong back muscle group can support half of your body very steadily and improve your back pain.
Above is the secret book that trains back muscle and profit! Read this article, I hope all the friends of the gym to build strong back muscle ~
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