Back muscle
The back muscles include the shallow trapezius , latissimus dorsi and deep iliac spine (also known as the erector spinae) . Xiao Bian specially collected online targeted training methods and training programs for these three types of muscles.
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NO.1 latissimus dorsi
The latissimus dorsi muscle is located in the lower part of the back, starting from the spinous process of the lower thoracic vertebrae, all of the lumbar spinous processes and tendons, and the muscle fibers are concentrated outward and upward, ending in front of the upper part of the humerus. The humerus can be adducted, internally rotated and extended to form a posture of the back hand.
The following is a targeted training program
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Pull-ups (10 *4 groups)
Barbell rowing (12*4 groups)
Sitting boating (10 * 5 groups)
Pull down the neck (10 * 5 groups)
NO.2 trapezius
The trapezius muscle is located in the upper part of the main part and the back of the occipital region. It originates from the extra-occipital protuberance, cervical vertebrae and thoracic spinous processes. It stops at the lateral 1/3 of the clavicle, shoulder and shoulder. If the two sides contract at the same time, the scapula can be moved closer to the spine and pose in a chest position. The upper fiber shrinks and the shoulder blade can be lifted.
The following is a targeted training program
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Shrugging behind (12 *3 groups)
Smith machine shrugs (12 * 3 groups)
Low tensioner shrugs (12*3 groups)
NO.3 骶 spine muscle
The sacral spine (also known as the erector spinae ) is located on either side of the spinous process, extending from the back of the humerus to the occipital bone. It is a powerful muscle that stretches the spine.
The following is a targeted training program
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Goats stand up (12 *3 groups)
Fitness ball hip bridge (12 * 3 groups)
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