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𝗧𝗿𝗮𝗶𝗻 𝗟𝗲𝘀𝘀, 𝗚𝗮𝗶𝗻 𝗠𝗼𝗿𝗲: 𝗗𝗲𝘀𝗶𝗴𝗻𝗶𝗻𝗴 𝗮 𝗧𝗶𝗺𝗲 𝗖𝗼𝗻𝘀𝘁𝗿𝗮𝗶𝗻𝘁 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗣𝗹𝗮𝗻 🏋️‍♀️🏋️🏋️‍♂️⁣

Balivada Sravan Kumar
Balivada Sravan Kumar
I am glad everyone liked the first article in this series. I am back with another “Monday Morning Workout Gyan” and this time it is Back muscles.⁣
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There are four major muscles heads in the back muscles:⁣
1. Trapezius(Neck)⁣
2.  Latissimus Dorsi⁣
3. Rhomboids⁣
    a) Major ⁣
    b) Minor ⁣
4. Erector spinae.⁣
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If you look at the back muscles picture, the width is added by Latissimus Dorsi and thickness is added by Trapezius and Rhomboids. Majorly two movements are involved for training back muscles: 1) Vertical Pull 2) Horizontal pull.⁣
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Vertical pull movements like pull-ups, pull-downs are to train Latissimus Dorsi and horizontal pull movements which includes all rowing movements are to train Rhomboids, Trapezius. Erector Spinae gets trained while doing compound movements like squats and deadlift. If someone has weak traps and erector spinae, then they can add shrugs and hyperextensions of 3-4 sets to train them.⁣
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If you have already added compounds like squats and deadlifts then you just need two movements to train the back muscles.⁣
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(𝙋𝙞𝙘𝙠 𝙖𝙩 𝙡𝙚𝙖𝙨𝙩 𝙤𝙣𝙚 𝙚𝙖𝙘𝙝 𝙛𝙧𝙤𝙢 𝙩𝙝𝙚 𝙜𝙞𝙫𝙚𝙣 𝙡𝙞𝙨𝙩 𝙗𝙚𝙡𝙤𝙬 𝙖𝙣𝙙 𝙩𝙖𝙧𝙜𝙚𝙩 𝙖 𝙩𝙤𝙩𝙖𝙡 𝙤𝙛 𝙖𝙩 𝙡𝙚𝙖𝙨𝙩 8-12 𝙨𝙚𝙩𝙨 𝙞𝙣 𝙖 𝙨𝙞𝙣𝙜𝙡𝙚 𝙨𝙚𝙨𝙨𝙞𝙤𝙣.)⁣