Is it hard to exercise your back muscles? For beginners, these 2 points are very important

Many people will fall into certain misunderstandings when we are training muscles, such as whether our muscles must be exercised under a large weight, or we must use equipment to exercise when exercising muscles, etc. Many Novices will fall into various misunderstandings when they first start exercising, among which the misunderstanding of back muscle training is the most.

When we first started exercising, or even when we were exercising for a period of time, there were often mistakes in the training of the back muscles. At this time, our fitness effect would stagnate, and we had to find a way to make adjustments and changes. , otherwise it is inappropriate to stay in a pointless place for a long time.

For novices, exercising the back muscles can be said to be the most difficult part of exercising our whole body. Compared with exercising the chest muscles and leg muscles, the movements of the back muscles and the sense of strength of the muscles are the most difficult to master. Many people are exercising the back muscles. When the muscles react, the arm is very uncomfortable and the back muscles have no feeling.

There are not a few people who encounter such a situation, so how should we change this situation and find the feeling of strength of the back muscles when training the back muscles? How can we spend this time getting the back muscles more pumped? How can we make our training more effective?

The first point is to pay attention to the control of the scapula when exercising the back muscles. This is something that many novices have never noticed. Our scapula control is the first step in exercising the back muscles. If you don’t do this well, your back muscles will not be fully exercised, but many people who are just starting to exercise Newbies, many people don't.

Our scapula is the bone to which almost all the muscles on the back except the latissimus dorsi are attached. Our rotator cuff muscles and trapezius are all muscles related to the scapula, but if we exercise the back muscles, we should draw back Tightening the shoulder blades is a good way to avoid these muscles and let our lats work.

And if we specialize in activities for the scapula, such as scapula retraction or face pull, so that our back muscles attached to the scapula, mainly the muscles of the upper back, can get a good exercise effect, so for fitness beginners , It is very important to learn to master the method of controlling the scapula.

The second point is that when exercising the back muscles, exercise more reverse-grip barbell rows. This movement is the easiest movement for beginners to find the feeling of hitting the back muscles, because when doing this movement, it can solve the biggest problem of the beginners, that is, the back muscles cannot be tightened and the scapulae cannot be tightened.

Because when we perform reverse-grip barbell rowing, our back can be tightened more, and the shoulder blades are naturally tightened, so it can solve the problem of insufficient back force for many beginners, but when doing this movement, The arm will borrow a lot, which is a problem.

So for novices, first of all, you can master the control of the scapula, and then often contact the barbell with the reverse grip to bend over and row, and then after getting used to the strength of the back muscles, we can slowly carry out various trainings.