How to build a sculpted back also supports athletic performance
Anatomy Principle
The form is the reflection of the function.
Train the function, and the form will develop, not the opposite way.
Training Concept
Understand The function of the human back
train the function in the practical scenarios
Function
1. Structural Support
The back, primarily the spine, acts as the central framework of the body, supporting the head, shoulders, and upper body.
It maintains the body’s posture, allowing upright standing and sitting.
Scenarios in life
carry heavy things on top of the head
Stand on a tree and look out into the distance , reaching things upward and keep the balance
2. Mobility and Movement
The back's muscles, along with the spine, facilitate a wide range of movements, such as bending, twisting, lifting, and extending.
Large muscle groups like the trapezius and latissimus dorsi enable movements of the arms and shoulders.
Scenarios in life
throwing things far away
smashing rock to open a coconut
chop wood
Apply the functions to the modern gym environment
Workout Flow
balance plates on the head, walk 1 min, transition from standing to sitting to standing for 1 min, 3 set no rest
hold a plate in the overhead position, lift up thinking about touching the ceiling, hold 30min, and circle 1min, 3 set
slam the medicine ball to the ground, 6 rep 3 set
doing chopping the wood motion with medicine ball, 6 rep 3 set
Total time: 20-30 min
Do it as a warm-up/activation
