๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป ๐—Ÿ๐—ฒ๐˜€๐˜€, ๐—š๐—ฎ๐—ถ๐—ป ๐— ๐—ผ๐—ฟ๐—ฒ: ๐——๐—ฒ๐˜€๐—ถ๐—ด๐—ป๐—ถ๐—ป๐—ด ๐—ฎ ๐—ง๐—ถ๐—บ๐—ฒ ๐—–๐—ผ๐—ป๐˜€๐˜๐—ฟ๐—ฎ๐—ถ๐—ป๐˜ ๐—ง๐—ฟ๐—ฎ๐—ถ๐—ป๐—ถ๐—ป๐—ด ๐—ฃ๐—น๐—ฎ๐—ป ๐Ÿ‹๏ธโ€โ™€๏ธ๐Ÿ‹๏ธ๐Ÿ‹๏ธโ€โ™‚๏ธโฃ

Balivada Sravan Kumar
Balivada Sravan Kumar

ย |ย 1 minute to read
Exercise Science
I am glad everyone liked the first article in this series. I am back with another โ€œMonday Morning Workout Gyanโ€ and this time it is Back muscles.โฃ

โฃ There are four major muscles heads in the back muscles:โฃ 1. Trapezius(Neck)โฃ 2. Latissimus Dorsiโฃ 3. Rhomboidsโฃ a) Major โฃ b) Minor โฃ 4. Erector spinae.โฃ โฃ 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.โฃ โฃ 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.โฃ โฃ If you have already added compounds like squats and deadlifts then you just need two movements to train the back muscles.โฃ โฃ (๐™‹๐™ž๐™˜๐™  ๐™–๐™ฉ ๐™ก๐™š๐™–๐™จ๐™ฉ ๐™ค๐™ฃ๐™š ๐™š๐™–๐™˜๐™ ๐™›๐™ง๐™ค๐™ข ๐™ฉ๐™๐™š ๐™œ๐™ž๐™ซ๐™š๐™ฃ ๐™ก๐™ž๐™จ๐™ฉ ๐™—๐™š๐™ก๐™ค๐™ฌ ๐™–๐™ฃ๐™™ ๐™ฉ๐™–๐™ง๐™œ๐™š๐™ฉ ๐™– ๐™ฉ๐™ค๐™ฉ๐™–๐™ก ๐™ค๐™› ๐™–๐™ฉ ๐™ก๐™š๐™–๐™จ๐™ฉ 8-12 ๐™จ๐™š๐™ฉ๐™จ ๐™ž๐™ฃ ๐™– ๐™จ๐™ž๐™ฃ๐™œ๐™ก๐™š ๐™จ๐™š๐™จ๐™จ๐™ž๐™ค๐™ฃ.)โฃ
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