During strength training, it can be difficult to work the back muscles compared to the chest and abdomen. One of the more difficult muscle groups to train is the oblique muscle group in the back. Practicing too much will make your neck thicker, practicing too little won't work for a bodybuilding effect, only coordinated exercise of all parts of the body muscles will not make the above happen, and your body will become more and more shapely. Today, we recommend a few oblique muscle training moves to our friends to better promote the progress of the fitness effect of the men.
The trapezius is a superficial muscle located in the upper and middle back, and according to its muscle fibre course diagram, it is divided into three parts: Upper, middle and lower. It is a relatively large muscle in the upper back, and the two trapezius muscles and the shoulders, back and top of the cervical vertebrae form a quadrilateral.
Movement 1: Hexagonal barbell shrug
Main points: Stand in the middle of the bar with your hands gripping the handles and palms facing each other, keeping the spine in its original physiological position, keeping the body straight and tightening the core muscles, and straightening the arms naturally downwards.
When the movement reaches the highest point, hold the movement for 1 second, then slowly lower the scapula back to the starting point and repeat the movement.
Movement 2: Standing rope pull back
Movement essentials: Keep your body in a seated, standing or prone position, we will explain the following standing position as an example. Tighten the core muscles.
When the upper arms are parallel to the ground, hold the movement for 1 second so that the obliques are fully extended, then slowly lower the weight and return to the starting point, with an intensity of 3-4 sets of 10-12 reps each.
Movement 3: Rope backward leaning contraction
Movement principles: Keep your body in a seated position, tilt your upper body backwards, straighten your arms and hold the straight bar of the puller with both hands, tighten your core muscles.
The obliques contract inwards during the exercise, pull the rope backwards with the arms, causing the shoulder blades to contract backwards to their full extent, keeping the arms straight, when they reach the full extent, hold the movement for 1 second, causing the obliques to contract to their maximum extent, then slowly lower the weight to the starting point and repeat the movement.
Movement 4: Upper incline dumbbell shrug
Movement essentials: Body on an upward incline plate, hold a pair of dumbbells with both hands, lie on an incline bench with an upward incline angle of 45 degrees, straighten your arms downward naturally, keep the upper body close to the face of the incline plate and keep the core muscles stable.
Tighten the oblique muscles during the exercise so that the scapulae move upwards in a shrugging action. When reaching the highest point, hold the action for 1 second, then slowly lower the arms back to the starting point, keeping the arms straight throughout the whole process, repeat the action for the exercise, it is recommended to do 3-4 sets of 10-12 reps per set for training intensity.
In the process of training, we should pay attention to keep the body straight, avoid the situation of hunching over the chest, which will lead to the contraction and stretching of the oblique muscles on both sides of the different lengths, reducing the range of contraction of the oblique muscles, which will have a great impact on the exercise effect, in the process of attention, to develop a correct posture, do not appear to compensate for the force.