Back muscles and their "support group"
Last reviewed: 19.10.2021
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The transition to a new exercise program can cause a significant short-term improvement in strength and size. But if you learn more about your muscles, joints and ligaments outside physical activity, you will gain more benefits. You will learn the basic information about strengthening the latissimus muscle of the back - as well as surrounding muscles and joints, which serve to stabilize the back.
Support Group
- Large round muscle
This thick, flat muscle starts from the outer edges of the shoulder blades and stretches to the bones of the forearms. They help the rotator cuffs of the shoulder to stabilize the shoulder joints.
- Trapezius muscle
This long, triangular muscle performs several functions, including lifting the shoulder blade (shrugging the shoulders), lowering the blades and adduction of the blades (bringing them together).
- Rhomboid muscles
Small and large diamond-shaped muscles are under the trapezoidal muscles, helping to stabilize and rotate the scapula.
- Lower back
The widest back muscle interacts with the gluteus muscle to stabilize the spine and coordinate the two halves of the body during walking, running and throwing.
Your exercise plan
- Thrust of upper block with straight arms
This cross exercise traverses your arms through a 180-degree range of motion, while creating serious resistance.
Be on your knees or sit on the fitball near the crossover, hands in the sides with your thumbs up, on the handle in each hand.
Pull the handles down to the back of the thighs so that they practically touch the buttocks. Slowly return to the starting position.
- Thrust of the upper block with one hand, standing on one leg
This exercise develops the widest muscle of the back, which stabilizes your abdominal muscles, hips and lower back.
Take the hilt in the right hand. Raise your right foot.
Bring the elbow to the side of the body, then allow the arm to straighten to its original position. Perform 12 repetitions, then turn around and repeat with your left arm, lifting your left leg.
Weak location: Blades
Put the shoulder blades together before moving on the pull of the top block, and you automatically use more muscle tissue.
Do the workout correctly
These quick movements can improve your form and protect you from unpleasant injuries such as collision syndrome, as well as stretching and tearing of the rotator cuff of the shoulder. Do both exercises to prepare for a program of exercises for the muscles of the back.
Lifting Hands
This dynamic stretching increases the flexibility of the latissimus muscle of the back, large round muscle and scapula.
Straight arms on the sides of the body, the muscles of the buttocks are strained.
Without bending arms, lift them over your head and slightly spread them apart. Do 15-20 repetitions, as part of a dynamic warm-up.
Exercise for the shoulder blades
This exercise will strengthen your skupular muscles, rhomboid muscles and trapezius muscles.
Put your hands in fitbol.
The arms are slightly bent, bring the blades together for 2 seconds, then dilute them and pause. Do 12-15 repetitions.
