Speaking of the width of the back, the most important thing for everyone is the latissimus dorsi. Indeed, as the "big landlord" of the back muscles, the latissimus dorsi plays a very important role in increasing the width of the back. However, don't forget the teres major, a good partner of the latissimus dorsi.
Understand the teres major muscle
The teres major is actually wide for the backThe expansion of degree also plays a very important role. From the position of the teres major muscle, we can see that it is connected to the latissimus dorsi, and the lower edge of the back is covered by the upper edge of the latissimus dorsi. The muscles are very similar, so the teres major is also called the "little assistant of the latissimus dorsi." In addition to helping the latissimus dorsi physiologically, the teres major muscle also assists the latissimus dorsi in visual effects.
So, since the teres major is so important, of course, friends should not neglect the training of it. Today, Adu will introduce several training exercises that focus on stimulating the teres major muscle.
Strengthened teres major muscle training
1. Pull down the rope sideways
Only from the motion track we willIt is not difficult to see that this action mainly stimulates the teres major and the upper edge of the latissimus dorsi, which is the key training for the width of the back.
Kneeling on the side of the gantry, hold the gantry with one hand and the rope with the other, choose a suitable distance, and let the back Fully unfold;
Straight back, don’t shrug, hold the rope imaginary, squeeze the teres major muscles to complete the pull-down motion.
Since the focus is on training the teres major, then know the position of the teres major in your mind, move your mind together, and exert strength Focus on the teres major muscle. Pause briefly when the peak shrinks.
Second, rope pull down with straight arm
Straight arm pull-down mainly stimulates teres major and latissimus dorsi through squeezing. We do straight-arm pull-downs, usually short shots.
You can replace the short rod with a rope for single arm drop down.
The difference between short pole and rope
Motion trajectory. The action trajectory of the short rod is fixed, while the rope is changed. Because we hold the short rod for straight arm pull, the grip distance will not change during the process, which stimulates the target muscles strongly and enhances the thickness Better. With ropes, the angle of the arms will change during the action, which will stimulate the target muscles more comprehensively, and when the rope is pulled to the lowest point, the angle of squeezing the target muscles will change.Larger, more conducive to the development of the outer side of the target muscle, which is to strengthen the width.
The points of short poles and ropes are basically the same. We only explain the points that need to be paid attention to here.
Slightly bend the legs, lean forward torso, back straight (this is a point that many beginners will ignore, bending over is not conducive to exertion, but also easy to get injured);strong>
Hold the rope with both hands, squeeze the teres major and latissimus dorsi muscles to complete the pull-down motion.
Here I need to emphasize the control of the motion trajectory. The two ends of the rope are pulled straight down toward the waist. . Some beginners have insufficient strength of the teres major and latissimus dorsi,When doing it, it often pulls down first, draws an arc and then pulls it to both sides. This is naturally easier to complete the action, because it uses the strength of the torso.
3. Lean down and pull down (forehand and backhand)
High pull-down is a classic exercise in back training, it can be well trained to the back width The outer and lower parts of the muscles and teres major muscles, etc.. As the angle of the action has changed, the stimulus for the teres major muscles and the upper and outer sides of the latissimus dorsi is strengthened.
Bend your legs slightly, straighten your back, and lean forward torso;
Virtual grip lever (forehand and backhand are the same), wide grip distance, squeeze the teres major muscle to complete the action.
Move the track towards the lower side of the chest. Choose the power you can control, and don’t shake your body (Figure China is the Olympiad fitness champion Brandon. He is a big man. Whatever you do is right, we still have to complete the action steadily). The outer side of the forehand grip muscle stimulates more teres major muscle, and the side of the backhand grip stimulates more inner teres major muscle.
Four. One-arm rope rowing (three prone positions)
This exercise can be trained in three prone positions: forehand and natural lying Posture and backhand. It mainly stimulates the upper part of the latissimus dorsi and teres major, and also brings it to the back of the deltoid muscle.
The difference between the three grips p>
Forehand grip: outside of target muscle
Natural grip: inside of target muscle
Backhand grip: underside of target muscle (due to the rope angle, the main Stimulate the underside of the teres major muscle and the position where the latissimus dorsi and teres major muscle are connected)
Choose a low position with the rope, sitting posture, back straight , Do not lean forward;
hold the handle virtually, squeeze the teres major muscle and the upper part of the latissimus dorsi to complete the action.
During the movement, keep your elbows back as far as possible to feel the sensation of squeezing the target muscles. However, do not move the torso back with the elbows, keep the torso stable (This is the most common error). Do not move your body in a forward-leaning state, it will become a one-arm leaning rowing, and the focus of stimulation will become the latissimus dorsi.
For general bodybuilders, they want to develop muscles It is very difficult to reach a very high level. Therefore, if we want to improve our body shape, it is better to exercise our body in a comprehensive way, effectively exercise the part of the muscles we have neglected, and make up for our weaknesses in an all-round way.
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