The rhomboids are rhombus-shaped and are located deep in the middle of the trapezius muscle. Of course, the rhomboids also have many functions, such as pulling the scapula inward and upward. After we exercise, it is very important to stretch the rhomboids. of. So, what is the method of stretching the rhomboids? Let me show you how to stretch the rhomboids. Let’s take a look!
Rhomboids stretching method(62 muscle stretching courses, teach you how to stretch rhomboids)
1. Lie flat on the yoga mat, place the foam roller under your upper back, cross your arms tightly in front of your chest, and lift your shoulders. Stretch your upper and middle back as much as possible. This is the starting position of the movement.
2. Lift your hips off the ground and concentrate your body weight on the foam roller. Shift your body to one side and roll the foam roller between your upper and middle back 15-20 times, paying attention to applying pressure in the most tense position. Then repeat the above actions on the other side.
Tips: After a person works out, it is very important to stretch the muscles. If you don’t know how to stretch, you will be easily injured. Therefore, in addition to how to stretch the rhomboids, you also need to know Stretching methods for various muscles in the body. Must learn 62 muscle stretches for fitness"
Rhomboids training method
1. Seated rowing
(1) Sit on a bench, stretch your legs forward, bend your knees slightly, place your soles against the front pedal, straighten your arms naturally, relax your shoulder joints, and bend your upper body forward.
(2) Contract the back muscles with force, bend the arms at the elbows and pull them close to the chest and abdomen, move the shoulder blades closer to the spine, tighten the back muscles, stay for 1-2 seconds, and return along the original route, fully Stretch your back muscles before moving on!
2. Dumbbell back fly
(1) Dumbbell bent over fly: your feet are naturally shoulder-width apart, and your knees are slightly bent. Lean over, bend your arms slightly, and hold dumbbells in both hands.
(2) Concentrate your mind, pay attention to exerting force on your back (retracting your shoulder blades), keep your arms bent, and pull up the dumbbells to keep your upper arms and back level. Clamp your shoulder blades and hold for 2 seconds, then return slowly under the control of your back.
National team rehabilitation trainer explains: 62 muscle stretches
Lesson 1: Scalenes, platysma
Lesson 2: Scapular levitation Muscle, sternocleidomastoid
Lesson 3: Splenius capitis, splenius cervix, suboccipital muscles
Lesson 4: Middle and upper trapezius, rhomboids
Lesson 5: Deltoid, supraspinatus
Lesson 6: Infraspinatus, teres minor, subscapularis
Lesson 7: Latissimus dorsi, teres major , pectoralis minor, pectoralis major
Lesson 8: iliocostalis, longissimus, spinalis, quadratus lumborum
Lesson 9: multifidus, rotators, abdominal muscles Internal oblique, external oblique, rectus abdominis
Lesson 10: psoas major, iliacus, quadriceps
Lesson 11: gluteus maximus, gluteus medius , gluteus minimus, piriformis
Lesson 12: Serratus anterior, intertransverse process, interspinalis
Lesson 13: Hamstring, popliteus
Lesson 14: Gastrocnemius, soleus, flexor digitorum longus, flexor pollicis longus
Lesson 15: Tibialis anterior, extensor digitorum longus, extensor pollicis longus, peroneus longus, peroneus brevis Muscles
Lesson 16: Biceps Brachii, Triceps Brachii
Lesson 17: Wrist Flexor Muscle Group, Wrist Extensor Muscle Group
Lesson 18: Rotation Anterior and supinator muscles
Lesson 19: Pectineus, adductor magnus, adductor longus, adductor brevis, gracilis