Taking care of the gym, men pay special attention to the back training, since the harmonious silhouette of the athlete is impossible without well-developed widest muscles. If girls mostly train the muscles of the legs, and it is logical, then the priority for men should be training the broadest muscles of the back. Wide back helps to hide body flaws. Such as a wide waist, narrow men always attracts your back training. How to pump up a wide back, wants every newcomer.
The structure of muscles of the back
To understand how the back training program is drawn up for a mass, you need to understand the structure of its muscles and their functions. They are divided into deep and superficial.
To the first type belongs:
- cross-oestous muscles whose function is to stabilize the spine, they consist of rotational muscle, multifiduss and semi-sustained;
- the muscles of the extensors perform the function of the movement of the spine; consist of iliac and rib, loner and oest;
- rhombid, trapezoidal and, contribute to the movement of the shoulder belt.
To the second form can be attributed:
- the widest muscle, the function of which is the drawing of the arms back and down;
- square, responsible for side bending.
What muscles worth paying attention to?
Newbies worries exactly the training of the top of the body. How to pump up a wide back, wants to know everyone.
The shape of this part of the body, its width can be changed by pumping the widest muscles, or, as the athletes say, wings. Due to the increase in this area, a V-shaped figure is created, to which the athletes are so strive.
Also a beautiful torso is formed by this muscular group is divided into 3 regions: top, middle and bottom. Special attention is paid to the top - the area between the shoulders and the neck.
The training of the spin extensors allows to achieve the vulnerament of the spine, and this creates the effect of muscular back. In addition, the extensors help working with high weights when pumping out other parts of the body.
- Tightening.
By changing the width of grip, you can work out different areas of the back. The wider grip, the more the broadests are involved. When performing exercises, you need to pull your back, and the biceps turn off, do not attract the shoulders to the ears.
If you have a little weight, pull up to you easily, then you need to use extra weight - a belt with pancakes or dumbbells, you can also apply drunkenness with sand.
If, on the contrary, you cannot tighten your own weight, you can exercise on the Graviton simulator, where the cargo is a counterweight.
- Deadlift.
To perform this exercise, you need to have a piping press and springs of the back, which will help to avoid injuries.
To start execution, put your feet on the width of the shoulders, slightly bend in the knees and slowly lower the rod down one line, without tilting the body forward. The rod must slide along the knees on one trajectory.
- Rod rod in the slope.
Position - legs on the width of the shoulders, bent in the knees at an angle of 45 degrees, the spine is on a straight line. The rod pulls to the stomach in such a way that she slid over the hips.
Exercise technique
Isolated exercises help to strengthen muscles at the end of the workout and use fibers that are not affected when performing basic.
- Traction dumbbells with one hand.
Make the left foot and left hand on the bench, the back parallel to the floor, take the dumbbell into the right hand and start pulling your back, bending the elbow. At the top point, the back is not needed.
- Traction in T-simulator.
The principle of performing the same as in the rod rod. This exercise includes training on the mass of the back, if there are any injuries.
- Traction from the top block.
Good alternative to tightening. Sit on the bench, take a wide grove for the handle and pull down your back, your hands should be relaxed.
- Traction from the bottom block.
Sit on the bench, keep your back smoothly and start pulling the simulator, pulling the blade.
- Hyperextension.
We lie down on the bench, the pillow is on the pillow, lower the body down, not rounding your back, raise the top until the back will be on the same line with your feet.
Screw muscle training program for mass
Depending on the workout goals, a specific program is selected. Using the inclusion / exclusion of some exercises, you can change the load on the muscles.
All men are interested in how to pump up the back. The training program is diverse.
This complex will help pump all the backs of the back and represents 4 training options that will need to alternate.
It is very important to make a 5-minute cardio before starting the exercise for warm-up, as well as make a couple of warm-up approaches without weight.
| the exercise | approaches | repeat | |||
| first, fifth weeks | |||||
| tightening | 4 | max | |||
| superset: thrust from the top and bottom blocks | 4 | 10 | |||
| rod rod in the slope | 4 | 10 | |||
| second, sixth weeks | |||||
| superset: thrust from the top block + pull-up | 4 | 10 and 15. | |||
| traction from the bottom block | 3 | max | |||
| reverse traction | 4 | 10, 10, 8, 6 | |||
| traction from the bottom block with one hand | 3 | 10 | |||
| third, seventh week | |||||
| tightening | 4 | max, 10, 8.8 | |||
| thrust from the top block | 3 | 10 | |||
| rod rod in the slope | 4 | 8, 6, 6, 5 | |||
| thrust from the bottom block with hands alternately | 4 | 15 | |||
| fourth, eighth week | |||||
| triset: pull-up + thrust from the top + from the bottom blocks | 3 | by 10. | |||
| thrust from the top block | 3 | 12 | |||
| reverse traction | 3 | max | |||
Sports nutrition for training
Training on the back of the back is quite laborious and requires significant energy costs, so to increase the endurance and the rate of restoration of the body rationally use additives.
For muscle growth, heiner, protein and creatine can be used, for the reduction of glutamine, to protect the muscles from the collapse - BCAA. All this will contribute to the speedy achievement.
Sports nutrition What firm is best to choose, you will be prompted to consultants. Today there are a lot of manufacturers, each of which adds any highlight to its product.
Special attention should be paid to meals, since the lack of beneficial substances will not give your muscles to grow. You need to eat a daily necessary amount of protein and carbohydrates per kg of body. If you create a lack of any component, but you will exercise hard, you will not reach the result. Muscles grow with due amount of carbohydrates and proteins. Protein is the main source of food for muscles, it is contained in chicken breasts, eggs, cottage cheese.
Few in the gym can boast a wide pumped back. Therefore, let's see how to properly pump your back, and what exercises to perform for the muscles of the back.
Most of the visitors of the gym, neglect the basic exercises for the muscles of the back, shaking mostly breast and biceps, especially those who begin to engage in novice athletes, come into the hall and swing their thoracic and biceps. Not realizing that the real force in the "rod" and this is a back and legs. It is the back of a man gives the brutal features, and the visibility of strength, and not biceps.
How to pump back
And so it would be necessary to pump up the muscles of the back, you need to perform all the same heavy basic exercises for the back (raznaya traction, pulling up with burdens and traction in the slope). These exercises are very effective for a set of total mass and strength of the back. When working on the ground, do the exercises on the back of 10-12 repetitions. Insulating exercises (traction of the upper block, traction of the lower block, T-thrust on the simulator) include in the program after a sufficient set of the total mass of the muscles of the back. Spin training can be combined on one day with delta, chest or hands, the most optimal option with delta.
Be sure when performing traction movements, focus on the work of the back, pull your back and not with your hands - it is very important!
The anatomy of the muscles of the back (major muscles of the back):
- Trapezoid muscles (shragi, rainfall, thrust in the slope)
- The widest muscles of the back (pull-up, rod rod in the slope)
- Rectifiers of the back (Ranan traction, hyperextenia)
The rest of the back muscles, one way or another, takes part in all basic movements.
Basic exercises for muscles back
Stanning thrust is a heavy basic exercise, when working in which all the practically all the muscles of the body are involved. The exercise gives a strong impetus for the growth of the trapezoid and very weak for the growth of the widest muscles, but strengthens and pumps the muscles rectifiers of the back.
This exercise gives the thickness of the widest muscles and the visible volume of the whole back, large round, diamond and trapezoid muscles are involved. The best option for the back will use direct grip with an average slope. The tilt depends on which area of \u200b\u200bthe back will be more load, the lower the slope, on the widest muscles of the back, the higher the trapeze.
Take the rod straight grip, slightly bend the knees and tilt the body forward, pull the barrel to yourself on the exhale, the elbows are pressed as much as much as possible to the body, at the top point, strain your back muscles and delay, slowly lower the rod to the bar.
Additional exercises for back muscles
1 thrust dumbbells with one hand
Differences from the rod thrust in the slope is that it is possible to increase the amplitude of motion. Thereby, it is necessary to develop muscles stronger, the second is easier to concentrate on the back, because there is no extra voltage in the lower back.
Put the leg of the legs on the edge of the bench, tilt the housing ahead, and get the right hand to the other end of the bench, lift the dumbbell on the breath, to lower the dumbbell at the opposite position.
2 Schragi.
Use dumbbells if you want to pump up the upper and interior part of the trapezium, for the bottom and middle of the trapezion, perform shragi under a small inclined forward.
Take the dumbbells, stand straight, hands on the seam, on the exhale lift the dumbbells, pull the shoulders as high as much as possible, fix in this position for a second and return to the original position. During the exercise, it is impossible to rotate shoulders, it will only harm you.
Copies the usual pull-ups on the crossbar, including similar back muscles: the widest muscles of the back, a trapezium.
Exercise for the development of back straighteners.
Lock on a special bench, in the breath slowly go down the downstream, on the exhalation, rise to the housing line with your feet, do not allow the corps to be replaced. To enhance the load at the top point, you can fix for a few seconds.
Training program on the back
- Tightening with burden - 4 approaches 8-12 repetitions
- Test in the slope - 4 approaches of 8-12 repetitions
- Pullover - 4 approaches 8-12 repetitions
Training program on the back, option B
- Range traction - 4 approaches 8-12 repetitions
- Pull-ups - 4 approaches 8-12 repetitions
- Ranged traction reverse grip - 4 approaches 8-12 repetitions
- Top block traction - 4 approaches 8-12 repetitions
Training program on the back, option C
- Tightening with weight with wide hand set - 4 approaches 8-12 repetitions
- Dumbbell thrust in the slope - 4 approaches 8-12 repetitions
- Horizontal block traction - 4 approaches 8-12 repetitions
- Pullover - 4 approaches 8-12 repetitions
My goal during the fulfillment of any movements with the participation of the muscles of the back is to perform a movement with a complete amplitude, with the control of both the positive and negative phase of each movement, with the control of each repeat (for example, control and lift weight, and its lowering). I use this weight that allows me to keep the blades allocated back and train the necessary muscle groups.
In any exercise, the right technique and body position when performing exercises are key to achieving the maximum result, and exercise for the back is not an exception. We all saw how someone makes the exercise "thrust of the upper block for head", without observing the technique, just pulling the ridge there and a different manner. As a result of non-compliance with technology, efficiency from this exercise completely disappears.
Most of the exercises for the back muscles require the blades to be reserved back, allowing the muscles of the upper and middle of the back, as well as the widest muscles of the back to strain, shrink with each repetition. It also allows the lower back of the back to maintain a natural bend and avoid unnecessary rounding. Considering the said, I cite a few of my main exercises that form the backbone of any my set of exercises on the back muscles.
5 of my favorite exercises for back muscles
1 // rod rod to the belt in the slope
The rod rod to the belt in the slope is without any reservation my favorite exercise for the construction of the mass of the back. I relied on this exercise over the years, creating powerful, volumetric wide muscles, the same as in the top of the back.
I performed several options for this exercise. The most common is the option in which the torso is tilted almost parallel to the ground, the knees are a little bent. The head and chest are not leaked, a small arc remains at the bottom of the back (lower back).
I prefer a slightly different form of this exercise, which has become popular thanks Doriana Yatsu. Instead of bending the torso almost 90 degrees, the torso leans forward a little more than 45 degrees. Head and chest are also not leaked, and a small arc is preserved at the bottom of the back (lower back). For me, this is a small difference creates completely different sensations from movement. I really can load the widest muscles, and I feel how they work during the entire movement.
Another option that I like to use is with the reverse grip of the grip. Although grip is palm up (from myself) is a little change, but it allows you to get completely different sensations from movement.
2 // Tightening
Tightening - unconditionally better exercise with the use of its own body weight. They are great for the development of the muscles of the shoulder belt (top of the body), as well as the widest muscles.
Tightenings were ignored for a very long time among bodybuilders, but more recently, they have increasingly began to occupy their place in the complexes of exercises on the development of the muscles of the back. This is an indescribable feeling when you fight the weight of your own body and gradually become stronger and stronger, you can perform more and more pull-ups for one approach.
In the gym you can find devices that will provide various embodiments of pull-ups. They conclude in various grips when pulling up. I discovered that the experiments with grips help to avoid addiction to the exercise and use different areas of the back.
3 // Top Block Tract Breast Parallel Grab
At the end of the training program, I add several options for the exercise "Top Block". But in one complex with tightening, I usually do not. After pumping the widest muscles, the exercises with a barbell, dumbbells, becoming a block on the block, the upper block is a small "dessert" for them, a good finale of the back muscles workout.
He wants to develop the muscles of the shoulder belt, I experienced an indescribable feeling, "making my way" through the abundance of the variants of this exercise. The upper block is parallel with grip, using the holder from the traction on the block is one of my favorite thrust options. Parallel grip makes it possible to strain the area between the blades, help in the development of breast muscles, feel the agreed work of the muscles of the shoulder belt and the widest muscles of the back.
Other types of upper block traction can also be performed - under other angles and in other positions - for the incessant work on the development of the back muscles. The most common thrust with a wide grip, in which the hands are located on the holder - the jiff a little wider shoulders.
Reverse grip (palms to themselves) during the upper block and using the same grid, as at a lot of grip, delivers completely different sensations. In this embodiment, I have hands in approximately in the middle of the griff, the palms are directed towards yourself.
Another variant of the block of the block from above is the use of grip palms to each other. For such a grip, a vulture with grip, allowing to do it, arms are located on the width of the shoulders.
4 // Land block for belt
To diversify workouts, I'm from time to time I do a traction of the lower block to the belt instead of the rod traction to the belt in the slope. For me, it is simply a terrific way to build muscle mass, when performing this exercise, I can completely concentrate on the movement and on the stress of the widest muscles.
When performing this exercise, I prefer to keep my hands low and pull the handle more to the waist than to the top of the press. So I can better feel the execution of this exercise.
5 // Shragi (shrug shrugs)
To increase the size, the massiveness of the trapezoid muscles, clearly visible at pamping, the best exercises are shragi (shrugs) with dumbbells or barbell in their hands. I perform them during training after performing several exercise described above.
I love to finish your back muscle training, making a few Schrah approaches with a lot of weight. This means that I take a lot of weight and begged to shake my shoulders, trying to get them to the ears. It gives the desired result, but it is incredibly hard ... After a good approach with the shragami, I feel the trapezoid muscles not only from the neck to the shoulders, I feel them until the middle of the top of the back.
Ranged traction - exercise for the legs or for the back?
It seems that this is a very often discussed question. From time to time I used the stink at the end of your back muscle training. This is one of my favorite exercises. But this exercise also develops and the strength of the legs, especially in the first half of the movement. In the second half of the movement, after the legs, the weight from the floor, the load is shifted to the muscles of the back, allowing the hips to turn and take a vertical position. This exercise undoubtedly includes all the body in operation, which allows the athlet to become stronger and strong in general.
I recently changed the execution of this exercise to focus on the development of the muscles of the bottom of the back. After completing the first repetition, I lower the weight slightly below the knee, maybe even up to the middle of the legs. After that, I raise the neck back, focusing on how the muscles of the bottom of the back perform their work.
This modification of the brave is removed most of the load from the legs and allows me to focus on the work of the back muscles. I can not say now, as I often use this option, but he, of course, allows me to pay more attention to my back.
When creating a training program, I use several of these exercises depending on the purpose and purpose of each program. A variety is the key to the result, and therefore even as part of a separate training complex, the main goal is to work out all parts of the back at different angles and in different ways.
Back: Top and bottom
The back muscles are divided into the widest muscles of the back (top) and lower back muscles. Often and trapezoid muscles belong to the same muscular group. Well-developed broader visible front and are considered one of the most impressive muscular groups that give torso "V. "- shaped shape.
The group of the upper muscles of the back also includes three muscles that can be called secondary - small round, big round and rhombid. These muscles are located in the area of \u200b\u200bthe blades and are well worked out during the exercises on the widest.
Top muscles back
To properly refer to Verkhnimyspin, you must syvertte to the development of its thickness and widths. After performing exercises, you must maximize and stretch the muscles. Very many muscle groups get tremendous use of stretching, and the widest backs are no exception. Concentrate to stretching, takinassium. This intensity and, as a result, greater muscular growth.
Tip: Muscle stretching during the superload process involves a larger amount of muscle fibers, and also increases the intensity of work. It is important to understand the significance of this "superload stretching" and avoid partial repetitions. Think, because if you can lengthen the muscle with the help of stretching, then in a tense state it will have significantlylarger volume.
All exercises directly stimulating the muscles of the top of the back, are considered "pulling" movements. That is, the "pulling" moment is manifested at every point of movement, for example, in such an exercise, like "Rod rod to chin."
The muscles of the top of the back are a very large and strong muscular group that is well-responsible for superload training. But many underestimate its strength, and therefore never reach its maximum development.
Bottom muscles back
Often, athletes neglect the training of muscles of the bottom of the back. This one of the most "unpleasant" muscle groups is usually trained or only as auxiliary, or because "so accepted."
However, to develop and maintain the force of this muscular group is extremely important, since the lower muscles of the back is a link between the upper and lower parts of the body. Another binder link is the muscles of the abdominal press. Most injuries are due to the insufficient development of these two muscular groups. If you have not yet experienced all the "charms" of the injuries of the back, warn that such injuries are able to strange your progress.
The weak muscles of the lower back of the back prevent almost any exercise. It is unlikely that you want to reduce weight weights due to injuries. And you have to, since the bottom of the back will not be able to withstand large loads. That is why it is so important to develop the bottom muscles of the back.
So, you must work on the bottom of the back with the same adjacent, with which you work on any other muscle group. This is a very important and necessary condition for the growth of muscle mass of almost any muscle group.
And now let's look at what exercises are best suited to generate maximum muscle growth, and which you should not pay attention to.
The top of the back - the widest
Tightening
- "King" exercises on the widest back. The main working muscles involved in this movement are the widest muscles of the back. In the ahead - biceps, the muscles of the forearm, deltoid, and to a small degree of breast muscles.
Tightening are performed with the weight of your own body. Beginners, this exercise is pretty hard, but advanced - on the contrary, too easy.
Performance:
Tightening on the crossbar is a very simple exercise, and yet many cannot produce a maximum superload due to improper technology.
The design of the crossbar and the way of grip are the two main reasons, because of which people often make mistakes. Choose a straight crossbar, without bends at the ends. The distance between the hands should be 6-8 inches more shoulders width.The following way will help you check the correctness of the width of the grip. When you are at the top point of movement, touching the chin of the crossbar, the forearms must be perpendicular (directed exactly down) the floor. If the forearms are at an angle, then you applied or too wide or too narrow grip.
Many use too wide grip. Indeed, most of the designs of the crossbar have bends that determine the width of the grip, thereby contributing to too wide capture. Do not mind the angular parts of the crossbar.By this you can seriously damage the shoulder joint, and even a minor damage to the shoulder will make you almost completely stop training.
Tip: If you are not able to perform more than one or two pull-ups, try the following way to help you perform six full-fledged repetitions. To do this, you will need a partner's assistance. Ask him to be behind your back, and at the time when your forces are on the outcome, let the partner be slightly pushing you, helping to overcome the "dead point". It should help you not throughout the repetition, but only on the impassable area. After some time, the partner's help will not need you.
Starting the exercise, look at the ceiling. Powerfully tighten, trying to touch the crossbar of the breast. Slowly drop through the same trajectory, at the bottom point of movement, pull the widest muscles for 1 second, and do the following repetition. In the last repetition stretch the broadest for 3 seconds.
Tip: As the strength develops, you may have to take advantage of a special belt with additional scales. This will help increase the superload, remaining within the necessary six repetitions. At first, pull-ups with an additional weight will seem too complex and inconvenient, so before using the belt, we will well spend the technique of tightening with your own weight.
Breast thrust on block simulator
Basic condition, similar to pull-ups, but is performed on the simulator, the advantage of which is that it allows the load. Basic working muscles widest. Secondary - biceps, forearm, muscles of the shoulder belt, painful muscles.
Performance:
Block simulator - standard equipment that can be found in almost any gym. Like all the simulators, one is more convenient. In most similar simulators, a sedentary position with fixed hips is assumed, which allows the use of heavier weights than its own body weight. In addition, it is very convenient in terms of security.
Thrust to the belt sitting on the simulator
One of the best exercises for the development of the widestile widths. Sitting on a block simulator. The main working muscles are the widest. Secondary - biceps, forearms, shoulders, lower back muscles, quadriceps, leg bends, and to a small breast muscle.
Traction to the belt on the simulator. Powerful exercise. For a variety, you can use different handles, but I advise a straight handle and grip on the width of the shoulders.
Performance:
Grab the handle at the distance of the shoulders width. Take the starting position in the simulator and slightly bend your knees. Powerful movement tighten the handle to the bottom of the sternum. As the back is moving, forms an arc, and the breast is spreading. At the end point, do not deviate back more than 10-15 degrees. Touching the chest, delay for a moment, and then slowly return to its original position, stretching muscles. Work smoothly, evenly moving weight all over the approach. Before proceeding with the exercise, make sure that the reserve remains a sufficient cable length. It will fight you from injury.
Rod rod in the slope
If squats are indispensable in the development of the legs, then for the top of the back is this exercise. The thrust in the slope is what distinguishes a man from the young man. The main working muscles are the widest. Secondary - biceps, forearms, shoulders, muscles of the bottom of the back, quadriceps, leg flexors, and to a small breast muscle.
Performance:
The traction of the rod in the slope can be performed on the platform or on a conventional flat bench for bench lying. Capture a vulture at a width distance. Remove the rod from the racks and lean forward to the position in which the spin plane will be parallel to the floor plane. Get a little back. Powerfully tighten the projectile and touch the neck of the nose of the sternum. While driving, try to keep the elbows close to the body. At that moment, when the bar is touched by the body, additionally strain the muscles. Slowly lower the projectile at the starting position. The rate of lifting should be half the lowering speed. At the bottom point, fully stretch the muscles.
Tip: When performing exercises on the back muscles, it is very useful to have special belt belts. With their help, you can work with big weights,not worry about fatiguegrip.
T-bar
This movement on the effects produced similarly to the rod rods in the slope. - Excellent exercise for increasing the thickness of the spinal muscles. The main muscles are the widest. Secondary - biceps, forearms, shoulders, muscles of the bottom of the back, quadriceps, leg flexors, and to a small breast muscle.
Performance:
There are many different options for T-simulators if they can be called that. There are really good cars, but there are completely unsuitable for classes. The movement should be natural, this is all salt. Therefore, if you feel uncomfortable in T-simulator, then, most likely such a car will bring you more harm than good.
Capture the handles of the simulator (I advise narrow grip, in which the palms are facing each other) and tighten the bottom of the breast. See right in front of yourself. At the top point of movement, straighten your chest and get back. Keep your knees slightly bent, and the back is straight - do not count it. Slowly lower the projectile at the starting position and stretch the muscles. The lowering speed should be half the speed of lifting.
Thrust dumbbells one hand
Movements that are performed by one limb, we consider extremely ineffective, as they require almost twice as much energy and time. So, from the position of the possible superload and efficiency between the rod rods in the slope and, I would give preference first.
And, nevertheless, thrust with one hand is so good exercise that I advise you to perform it from time to time in the form of an exception. The main working muscles are the widest. Minor - biceps, forearms, shoulders, muscles of the lower back, and to a small breast muscle.
Performance:
Exercises are performed using a horizontal bench. Eat the knee and hand in it so that the spin plane turned out to be a parallel floor plane. Take a dumbbell and tighten it to the bottom of the chest. Make sure you pull the weight to the bottom of the chest, try to keep the elbow as close as possible to the body for the entire approach. Additionally, strain the widest muscles at the top point of movement and stretch in the bottom.
Tip: Pull the dumbbell to the bottom of the chest. It will remove the load from delotoids and moves to the widest.
There are many exercises to build up wide, thick and strong muscles of the top of the back. There is also a lot of varied simulators for this purpose, but there are no better exercises than those described in this article.
Bottom muscles back
Deadlift
The key to the development of a strong, muscular bottom of the back and in general to a powerful physique. This is a very serious exercise that gives very serious results. Dead thrust not only develop the strength of the lower muscles of the back, but as squats, they affect the entire body entirely. The main working muscles are the muscles of the Undermight. Secondary - biceps, forearm, delta, trapezoids, top of quadriceps and leg flexors.
The use of appropriate techniques when performing dead cras, makes it possible to work with breathtaking weights. You must well master the technique of a dead thrust if you want to quickly increase strength, avoiding injuries.
Performance:
In the dead traction, weight rises from the floor until the middle of the hips. Capture the shell lying on the floor, at the distance of the shoulder width, using the so-called variety, - when one palm is aimed at yourself, and the other from myself. Take the position of the squat. Holding the vulture as close as possible to the legs as possible, start lifting a projectile with the straightening of the legs. Do not look down, look directed right in front of yourself. In this movement, about 2/3 ways are working the muscles of the entire bottom of the back. Straighten and fix the position.
Do not round your back. From the starting point of the rise, lead the projectile as close as possible to the legs as possible, keeping your back straight. This is important in order to protect injuries. Dead thrust require very neat technology.
"Good Morningz"
Exercise "" is also intended for the development of muscles of the lower back. Got it a dealement of simplynimpoclon-greetings, how to make the eastern countries: "Good morning!"
In this exercise, the long muscles of the back are operating primarily (bodybuilders). Secondary - shoulders, top muscles back and leg flexors.
A similar effect can be achieved by performing an exercise on a block simulator.
Performance:
Place the bar on the shoulders just as to perform squats - closer to the rear heads of delptoids. Slightly bend your legs in the knees and lean forward, bending the torso in the waist area. Clean until the back is parallel to the floor. Return to the starting position, and then do the following repetition. Keep complete control over weight, and the back is straight throughout the approach. Do not neglect the technique and do not rush.
Hyperects with extra weight
An excellent exercise is an additional weight, directly affecting the muscles of the bottom of the back. Basic working muscles are long back muscles (bodybuilders). Secondary - the upper muscles of the back and flexors of the legs.
Performance:
This exercise is performed on a special bench. Hyperextension looks like lifts to the body for the abdominal press, but only on the contrary - face down. Usually, the hyperextenzium machine is an inclined (at an angle of 45 degrees) bench with fasteners for the legs on which they are located face down, resting in the stand below the abdomen. Such a position allows you to perform tilts ahead and climb into a starting position using only bodybakers. To increase the load, you can use additional weight while holding it in front of the breast or for your head.
Slowly tilt the torso approximately 70 degrees, then climb at the starting position. Many perform partial hyperextenia from the initial position, but not down, and up, that is, from the initial position, deviate back. This is a good embodiment, but you should not get involved in too much. Additionally strain the muscles at the end of each repetition.
Traction on block simulator for his head
Not only is this movement limits the superloading effect on the muscles, it also creates a unwanted load on the shoulder joints. The smaller the superload allows an exercise, the way it is extensive. Leave this exercise, let the octopuses make it.
Thrust one hand on block simulator
What for? What is the purpose of this exercise? It is aimless. And your task is to create a maximum superload for the minimum time. Trucks with one hand are able to create only a minimum superload, and requires twice as much energy and time. Truly, exercise for idiots. Forget about him.
Tightening grip to yourself
The exercise lands the biceps more than the back.
Any isolate simulator
Good study of the backs provide compuined exercises. The back muscles are impossible to isolate and pump apart separately. Many muscles always participate in the back of the back, so let them work together.
In the gym, experts claim to pump up their back independently at home is impossible. But if there is no other exit, then this does not mean that you need to refuse from the dream. And independently you can easily and quickly lead yourself to an excellent physical form and quickly pump your back.
How to pump your back - what to pay attention
If the work schedule does not allow, the budget is limited to the gym, then the training can be organized at home.
What to take into account:
- you need to do everything constantly, without breaks. Schedule for beginner: classes twice a week. Once a week is not suitable, because the results can be waited long, and more often there is no need, because the body has not yet managed to get used to new sensations and loads;
- training your back muscles are needed: performing 3 approaches for one workout. Each exercise is to make a maximum of 15 times, at least 10-12 times;
- it is important to learn how to feel your body. As soon as an understanding of the feeling of every muscle group comes, it's time to go to the next stage of training and increase the number of approaches. Muscles should work "to failure";
- you need to start with warm-up and warming up, and completed - stretching. Power exercises - middle of the training process;
- every training session should be started with basic exercises (1-2), and to end with insulating when the load is given to a maximum only on a specific muscle;
- food: 30% - proteins, 50% - complex carbohydrates (correct), fats - 20% (nuts, red fish, vegetable oils).
How to pump back
Training should be alternating, the exercises change to the muscles get used to different types of load.
First exercise unit for beginner:
- You will need dumbbells to develop the widest muscles of the back. To work first need the right side, then the left. By the way, during the exercise, you will notice that one side can be load better than the other. Because the muscles of the back of the right part traveled in the right hand better than left and vice versa. Source position: legs on the width of the shoulders, a little bent into the knees. The case needs to be lowered 90 degrees, lower the lower back. In this position, take dumbbells, elbows should "look" up. Raising gravity until the blades are connected together, slowly lower the dumbbells. Exercise does not rush to the muscles to stretch gradually.
- Common exercise for studying muscles of the back: pulling up on the crossbar. The grip of the hands is straight, palms must be placed slightly than shoulders. Tightening up to the maximum (a chin try to touch the crossbar), then you need to smoothly drop into its original position, the elbow joints are direct. It is very important to correctly capture the crossbar - the thumbs remain free without capture, then the load will be distributed just on the muscles of the back.
- And again dumbbells, hand exercises alternately. It is necessary to choose a convenient workout place so that one hand worked, and the second - rested in a flat surface. Keep the dumbbells in your right hand, the foot is straight, left hand - stop, palm is located strictly under the shoulder. The back is straight, the loin frightened, the dumbbell pulls up, the torso in one plane with the dumbbell. It is necessary to lad out at the maximum that the muscles are well reduced. Return to the initial position, the number of repetitions 12. Then another hand.
Second exercise unit:
- When the muscles are already slightly accustomed to the load, you can begin to master the basic exercise, which is called "Broat". It is necessary to work with dumbbells, only first it is important to warm up the muscles well. Source position: Standing, legs on the width of the shoulders, lower back. The knees are a little bent, in their hands - dumbbells, hands - omit in front of them. How to do this exercise: a slow tilt, the case must be placed parallel to the floor, hands with dumbbells to press to the body. Straighten and return to its original position.
- Narrow grip with tightening - study of the lower wide muscles of the back. Tightening is classic, only palms need to put almost exactly to each other so that the fingertips are side.
- Insulating exercise completes the training process. It will take any flat surface: sofa, chair or bed. Only the surface should be solid. Feet - secure reliably (bend in knees with focus on the sofa). Plain back, palm - in the castle on the back of the head. Go down, then raise your back (straight!) Up the maximum. Exercise is performed without a jerk.
