Complex of exercises on all muscles of the back. Training on the mass of the back: basic exercises, comprehensive program and reviews

My tassel with your tassel, dear!

On the calendar, the environment, and if more precisely - the one :), which means that today we are waiting for a harsh technical note (or rather the next continuation of the cycle) pro basic exercises For a massset. According to reading, you will find out which gestures with iron will best help in creating a massive back, and how the corresponding meal training program should look like.

So, if no one objects, let's start perhaps.

Basic exercises for a set of spins. What are they?

For those who do not know the tank, I will immediately say that this is an innocent topic - basic exercises for a mass set, turned into a whole series of articles. And in each new note, we deal with one or another muscular unit and learn how best, from a scientific point of view, to pump it. In particular, such bestsellers came out from under the pen:, [basic exercises for a mass set, biceps / triceps] and [basic exercises for a mass set, shoulders / chest]. The next muscular group is back. And actually about it, we will talk further.

It so happened that every person is individuality :) and everyone has their own preferences, Wishlist and non-shot. And the latter applies not only to everyday life, but also the gym and those exercises (muscular groups) that a person trains. So, if you turn to statistics (and she is stubborn)then girls most often try to adjust the following parts of the body: ass - jagged muscles, hips and waist. No, of course, other muscles are being worked out, but to a much lesser extent and far reluctant.

As for the representatives of the male, then these priorities are: breast muscles, biceps, press. On the rest (what sin to hide) It's just clogged, or they are being worked out at all. Of course, such a statement of the issue - pumping the most indicative parts of the body, it is incorrect. People just chase fast results (quickly pump up press or biceps to show them, let's say on the beach) And do not think about the integrated development of all muscle groups. And in vain, because from the aggregate and proportional development of muscular arrays, the sports longevity and athlete health depends. Well, okay, leave these reflections for the next note.

I just wanted to convey that only those muscles who win and forget about the rest are impossible to lose and forget about the rest, because they are all interconnected and contribute to raising the final weight of burdens. Take, for example, the back - I consider it a pillar (frame), on which all muscle volumes hold. It is from its functional characteristics and development that depends on the progress in such basic exercises, as a raznaya traction, squatting with a barbell, and they are known to grow the best meat. Remember it, and never train one-sided.

So, the muscular spin satin is represented by the following muscles:

trapezoidal - covers the rhombid and passes in the longitudinal direction from the occipital bone to the bottom of the chest vertebrae. Responsible for the thickness of the back;
rhombid - connects blades with vertebrae tops;
the widest - also called "wings" and is responsible for the width of the back.

Note:
In one question, we will consider exercises to study both widths and back thickness. This approach really will allow you to "construct" a visual-impressive back.

Before proceeding with the technical narration, it is necessary to keep in mind that the muscles of the back always work in harmony (i.e., as such a complete isolation does not occur)When you pull, raise or transfers weight. Therefore, the effect of synergies (1 + 1 \u003d 3) will always be present.

Actually, now let's consider the most effective exercises for the trapezoidal and widest muscles of the back according to the results of electromyography.

№1. The widest muscles of the back - the magnitude of massive "wings". The best exercises with standard equipment.

traction top bloc To breasts (PS1), narrow supinated grip, deflection of the housing back;
top block to neck (PN), grip on the width of shoulders, vertical position;
traction dumbbells in the slope (DB1), supinated grip, hands next to the torso, palm frontal;
top block to chest (PS2), grip on the width of the shoulders, deflection of the body back;
dumbbell traction in the slope (DB2), neutral grip, palm facing torso;
top block for chest (PS3), grip on the width of shoulders, vertical position;
the block of block to the case (CR), V-handle, hands close to the body.

EMG-activity of exercises with standard equipment compared to the upper block to the neck looks as follows.

Visual representation of EMG activity data shows that recommended by Joe Vader classic exercises On the back - the tip of the upper block in the simulator (to the neck / chest) does lead to the greatest activation of the spinal-side muscles on the torso. However, some Canadian co-founders international Federation Bodybuilders did not find significant differences in activating the upper, middle and lower parts of the widest muscle of the back between various variations of the thrust. In other words, it is not possible to train the upper, middle or lower part of the widest muscles of the back, in isolation.

Note:
Always remember that you cannot isolate separate muscle fibers of the widest muscles. Just as it is impossible to isolate the upper and bottom presses or top / bottom / middle department breast muscles. These muscles are always (to some extent) Will work together.

You can also make another interesting conclusion - the use of chiting (slight deviation of the housing back) When the top block is actually advantageous for the widest muscles of the back. In classical literature, it is usually recommended to carry out the upper block strictly in a straight line - hands and torso remain perpendicular throughout the amplitude of movement. However, judging by the data of electromyography, the deviation of the body is a bit back (135 GR counter 180 ) Increases muscle activation of the widest muscles of the back on 11% .

The same is the case with the burden of dumbbells in the slope of the suspension (reverse) grip. With this exercise, muscle activation increases on 6% However, this is happening only until the movement is performed in proper technique - the hands move along the housing. Therefore, it is not necessary to chase the weight here.

№2. Majronized exercises for the widest muscles of the back.

To those can be attributed:

pulling up to the neck (behind the head), wide classic grip;
tightening the chest, wide reverse grip;
tightening the chest, wide straight grip;
tightening the chest, narrow straight grip.

EMG activity of various variations of tightening to the chest in comparison with tightening a wide grip to the neck looks as follows.

As you can see, a wide grip (which is very unnatural when tightening the head) Provides the greatest activation of the widest muscles. Consequently, it is tightening with a wide grop for his head is the best masculine exercise for the widest muscles of the back. In addition, it is interesting that pull-ups are wide reverse grogue To the chest and tightening with classic grip, are in the second and third places (-13% and –19% less EMG activity than when tightening the head) Among the list of the best exercises. It is also important to remember that when tightening narrow grove Most of the load from the back take biceps.

Note:

If you can not perform classic pull-ups for different reasons: big weight, shoulders sore or you are a girl, then use power simulator Gravitron. The principle of its work is to alleviate its own weight. (by regulating the load of the lifting mechanism) And pushing the body up.

Well, we looked at the best exercises to the widest exercises, go further, and now in line ...

No. 3. Trapezoid and diamond muscles - add back thick.

I would like to start with a small technical feature, the fact is that all the exercises that activate the trapezoid muscle also affect the diamond (one covers another). Therefore, there is no need to individually measure the EMG-activity of the diamond muscle.

Now let's look at the best exercises with standard equipment. (in brackets indicated the angle between hand and torso).

Top of the trapezoid muscle:

shragi with dumbbells;
frontal rod lifts, narrow grip (FP);
deadlift.

The middle part of the trapezoidal muscle:

collapse of the hand back in the simulator butterfly ("Reverse Flight"), corner 90 GR M / in hand and body;
reverse distribution of dumbbells ( 90 c);
rod rod in the slope ( 90 gr, tch);
cable traction sitting (CT);
cable thrust for the face (CTL);
link dumbbells in the slope ( 90 c).

Lower of the trapezoid muscle:

(external rotation 120 gr, OP number 1);
reverse layout of dumbbells (120 gr, op №1);
"Reverse Flight" in the simulator butterfly (external rotation of 90 gr, OP number 2);
thrust in the cable simulator from above (TC);
reverse layout of dumbbells (90 gr, Op No. 2);
"Reverse Flight" in the simulator butterfly (internally rotation, grip Pronation, OP№3).

EMG activity different exercises on the back for the top, lower and middle part of the trapezoid muscle (values \u200b\u200bare specified relative to the exercises marked with an asterisk for the corresponding part).

Note:
For compactness in the picture taken legend For exercises according to their first letters.

Judging by the results of activity skeletal muscles, the best exercises for the top of the trapezoid muscle are: Schrags with dumbbells, front lifts of the rod and a rowan traction. See the last two in the top 3 list is very unusual. These exercises are mostly used in the training schemes and creating a massive back, although sometimes they are believed to exercises for the muscles of the neck and shoulders.

Exercise Top Block is perfect exercise for creating proper posture and prevention of impeller-syndrome (squeezing the rotator cuff). However, the movement must be carried out with proper technique. Take the blades back and down.

Majronized exercises for the bottom of the trapezoidal muscle:

dips between bars (Falling down and lift up on straight hands);
tightening to the chest is widespread enough.

You are probably surprised to find out that the failures are a mass climbing exercise for the development of the lower part of the trapezium, but this is true. Try to perform several repetitions after a hard workout of your back, and you will feel how the trapezoids are powerfully loaded.

Training Council

Not many know how to train back well, and then it's all the point that it is really difficult to load and adequately stimulate for growth. Therefore, make sure that you use enough heavy weight - which reluctantly leaves from the floor / stretches down, but not so much that you cannot control his return route. Watch the weight - in the back training session it is very important.

Summarizing all of the above, you can draw the following conclusion: Almost all the exercises on the back are affected by the widest, trapezoidal and to some extent the rhombid muscles. However, the combination of the most effective exercises for the upper / mid / lower part of the trapezes to which include: pulling up a straight widespread grip to the neck, pulling up with a wide reverse grip to the chest, heavy shragi and dumbbells, will mostly stimulate the entire muscular volume of the back to grow.

Upon completion of the study, training program was compiled (based on EMG activity data) To create a massive back, which looks like this:

As for the number of networks, then each athlete independently determines this value for itself, based on the optimal volume and frequency of workouts, lifestyle, nutrition, etc.

Actually, I have everything, it turned out volumetric, but it's all in the case.

Afterword

Today we understood with basic exercises for a set of spin mass. When you finish reading, go to the mirror and look, in my opinion it has become more. If not, then arrange a real belly holiday :) in your rim rocking chair.

Before new meetings, friends, I was glad to see you, come!

PS. Active in the comments, always glad to your questions, let's go!

PPS. Help the project? Then leave a link to it in the status of your social network - a plus 100 Points for karma, guaranteed.

With respect and appreciation, Protasov Dmitry.

The widest muscles of the back are responsible for the mixing of the hands. Consist of two beams: the middle (responsible for the thickness of the back) and the side, located near the toothed muscles (responsible for the appearance of the so-called, "wings" of the athlete).
Rhombid muscles of the back are located in the upper layer and run along the entire back.They are responsible for the discharge of the blade back. Consist of three different beams, each of which works at any movement.
Trapezoid muscles of the back. They are responsible for rotation in the shoulder joint. Consist of three beams: middle, upper and lower.
Lumbar muscles. Despite the fact that they can not be called the largest, they are responsible for the stabilization of the body and require a separate deep study, because Muscular corset form, which holds the person's body in the literal position. Participate almost all exercises as a fixing stabilizer of the case.
Muscles corps extensors are thin muscles running along the entire spine. Correct posture and hold the housing in the literal position. Participate in all types of craving with an inclination of the hull.

To work out all these muscular groups, you need an integrated approach. At the same time, each muscular group is desirable to work at different angles, which will ensure the local growth of the muscular group.

General principles Spin pumping is very specific and require strictly and strictly performing some rules.

Do not use basic exercises in the first months of training. The reason is that under large muscle groups there is a huge number of small muscles, which are easy to injure if the muscle corset is not developed sufficiently. That is why any coach will advise in the first month in the hall to use the exercises on the back with dumbbells or exercises on block simulator. The insulating load allows you to use less small muscle groups and has a fixed amplitude that is safe when working with large weights. Only when you prepare your muscle corset to serious loads, you can start a classic in the form of becoming both in the slope.
Want to increase the result becoming - do not use it. No matter how strange it sounded, but the most powerful exercise for the muscles of the back - the milling traction does not allow constant progression of loads. This is due to the fact that lumbar and auxiliary muscles get tired faster than rhombid. Consequently, if you rested in, it is worth working for all auxiliary exercises on the back of B. gym And only then return to the edge.
Strict technique. In contrast to stretching the muscles of the hands or legs, stretching and microwaves of the back is fraught with the loss of hernia or problems with the spine in the future. It is better not to chase weights and do not perform exercises in border technique: it is dangerous to health.
Large muscles react well to large weights. Even if the permanent growth is not your goal, remember that a large number of repetitions with low weight will not help in the back training.
Do not use the safety belt. Despite the fact that this is an important component of the safety in training, the belt limits the movement in the area of \u200b\u200bthe lower back, because of which the lumbar muscles and muscles of the spins are stopped participating in the exercise. It is better to use smaller weight and choose a smoother progression of loads.
Base + isolation. Like any other major muscular group, the back is trained in 2 stages. First, the basic pretration is extremely heavy weights, then targeted muscle group achievement in the simulator. It provides a greater load, and therefore greater.
Do not use two basic exercises in one day. Try not to combine break And traction in the slope, as well as dead craving and soumo cravings.

Exercises

The set of exercises for the back traditionally consists of basic exercises, although most of the coaches do not recommend entering the database due to the reasons described above. Consider a full range of exercises for the hall and at home.

Exercise	Basic muscle group	Auxiliary muscle group	Type of exercise	Homemade / for hall
	Shiroisha	Bottom of the trapezium +. rear surface hips	Basic	For home
	Rhombovoid	Shoggy	Basic	For the Hall
	Rhombovoid	Shoe + trapezium + rear thigh surface	Basic	For the Hall
	shoggy	Rhombid + trapezium + rear thigh surface	Basic	For the Hall
	Rhombovoid	Bottom of the trapezium + wide	Basic	For the Hall
	Back straighteners		Basic	For the Hall
Grip with a narrow hand set	Shoggy	Trapezium + rectifiers of the back + rear thigh surface	Basic	For the Hall
	Mid a bunch of rhombuses	Labor + bottom of the trapezium + rear thigh surface	Basic	For the Hall
	Back straighteners	Trapezium + diamond-shaped + wide	Basic lever	For home and hall
	Rhombovoid	Trapezium + rhombid + widest + rear thigh surface	Basic lever	For home and hall
	Spine extensors	—	Isoic	For the Hall
	Spine extensors	Delta + triceps + rear thigh surface	Isoic	For the Hall
Biceps biceps with reading	Shoggy	—	Isoic	For the Hall
	Bottom trapes	Top of the trapezium + top delta	Isoic	For the Hall
Vertical block traction	Shoggy	Rhombovoid	Isoic	For the Hall
Top Block for Head	Shoggy	Trapets + biceps	Isoic	For the Hall
Traction horizontal block	Rhombovoid	Shoggy	Isoic	For the Hall
	Back straighteners	Rhombid + widest + rear thigh surface	Isoic	For the Hall
	Top of a trapezium	—	Isoic	For the Hall
Shragi with a barbell behind	Bottom trapes	Top of a trapezium	Isoic	For the Hall
	Top of trapezium with accent	Middle Trapeats	Isoic	For the Hall
	Spoken stabilizers	Whole body	Comprehensive	For home
	Spoken stabilizers	Whole body	Comprehensive	For home
Dumbbell wiring in the slope	Bottom trapes	Rear bunch of Delta	Comprehensive	For the Hall
	Shoggy	Trapezium + Rhombid + rear thigh surface	Comprehensive	For the Hall

Basic

For the study of the back, four main exercises are complex traditionally.

Deadlift. The main exercise in Powerlifting and Crossfit. It uses all major muscle groups with a serious focus on the rhombid muscles of the back. First of all, this exercise develops the thickness of the back.

Tightening. Home variant of the rod traction in the slope. It is characterized by low trauma and fixed body weight, which allows to work in spin in multi-weapon sets. For the progression of loads used weights. The focus of this exercise falls on the widest muscles of the back.

Rod rod in the slope. A heavier version of pull-ups, which is characterized by strict performance technique and high weights. The main burden falls on the widest; Depending on the angle of inclination and the width of the grip, you can work both the thickness and width of the back. Perfectly worked out the bottom!

Rod rod to chin. The only basic exercise with an emphasis on trapezoid exercises.

Insulating

But the number of exercises for the isolated study of the back is much larger. This includes work with simulators (blocks of blocks), and types of shragov, and even a biceps chipping option that Arnold Schwarzenegger used.

The main task of insulating exercises is not only a suitable load on the target group of muscles, but also to work out small deep muscles that are not involved in basic exercises in mind another amplitude.

Traditionally distinguish 3 main insulating exercises in the backroom.

The thrust of the vertical block is widespread enough. Preparatory exercise for rod traction in the slope.

Thrust horizontal block to the belt. A good alternative to becoming.

Shragi with dumbbells. Exercise that is working on the top of the trapezoid.

Exercises at home

Rolling the back of the house is not easy. This is due to the anatomy of movements. Repeat them without weighting or special cargo is not possible. And those exercises that allow you to load your back with your own body without a special inventory - are ineffective if we talk about serious loads. Consider the main exercises for the back at home.

Tightening. Serious complex exercisewhich can be done even without a horizontal bar. It is enough to have a strong door that can withstand your weight.

Basket. Good exercisewhich develops the diamond and widest muscles of the back. The technique is extremely simple: lie on the floor, cross back, trying to grab your legs through your back. To reduce the static load and involve more muscular groups, it is recommended not to simply hold the pose, but also to swing in it back and forth.

Bridge. Static exercise With its own weight, which is perfectly developing the springs of the back without injuries. Suitable for restoration training or supporting. It is recommended to fulfill everyone who seeks to develop not only power, but also the flexibility of the spine muscles.

Farmer walk. This exercise is in the home category, since it can be performed with any home burden. It is enough to take 2 dense packages, evenly fill them with books and start. Develops all muscle groups with focusing on trapezoid muscles. There are options in the form of attacks that additionally simplify the muscles of the legs.

Exercises in the gym

For the development of the back in the hall there is a huge complex of various exercises both with free scales and with specialized inventory or simulators. Consider the mains gym exercises, developing back:

Top block for head. Safe analogue of full-fledged pull-ups. It has a more isolated load due to shutdown from the work of the muscles of the press and legs.

Top block reverse grip.

. Excellent basic exercise, which involves all muscle groups with a serious focus on diamonds. There is no analogues for the house or with free weights. It is considered the most natural exercise for the study of the back with the smallest trauma.

Traction crossover. It is performed similar to the thrust in the block simulator. The key difference lies in a more free amplitude. Thanks to the adjustment, widest and diamond-shaped under a more complex angle are being studied. Ideal for those who do not fulfill basic exercises for any other reasons.

Link of the lower crossover.

Hyperextension. The only insulating serious exercise in the hall, which will strengthen the lower back and reduce the training grounds in the future.

Complexes for the development of the back

Consider the mains training complexes For the development of the back in the hall and at home.

Note: There are no circular workouts in the table, because them the main task - Do not use your back muscles, but give a powerful hormonal anabolic impetus for further body formation.

Complex	Exercises	Task
Split on the broadest	Chitting lift to biceps - low weight.	The main task is to focus on the lagging broadest. It perfectly helps to increase the amount of tightening and width of the back by developing wings. Lifting on biceps is used to increase the strength of the arm of the hand to remove the limit in the scales.
Split on rhombuses	Rangery, warm-up - 20 times empty vulture. Rowing simulator 5 * 20 Block thrust to the belt 5 * 20 Clean climbing biceps on Scott Bench 3 * 8	A good complex to study the thickness of the back, a heavier, but giving a serious base for further training in any sport. Training biceps allows you to increase weight weights in the future.
Profiled training	Rangery, warm-up - 20 times empty vulture. Ranged traction 5 * 8 (70% of the repeated maximum). Block thrust to the belt 5 * 20 The rod rod is in the slope of 5 * 8 (70% of the repeated maximum). T-GRAY 5 * 5 (60% of the maximum) Top block for head 5 * 20. Broach rod to chin 5 * 5 Schragi with dumbbells 3 * 3 (max possible weight) Hyperextenia max * max	Suitable for athletes who can allow allocate full day to workout back. Best option for professionals.
Preparatory	Top block or pull-up 3 * 12 Thrust horizontal block 3 * 12 Rowing simulator 3 * 12 Shragi with dumbbells 3 * 12 Hyperextenia max * max	Used in the first month of workouts because the muscular corset is not ready for profile circular training. Optimizes the tone of small muscle groups.
Recovery	Bridge 5 - for a while Farmer walk 100 steps with low weight Hyperextenia max * max Negative tightening on the simulator with a counterweight 5 * 3 Slopes of the case in different directions Vis on the horizontal bar	Suitable for recovery muscular tone After a long break or after injury. All weights and the number of repetitions individually. After the end of the recovery course, it is recommended to engage in a preparatory complex for another month.
Home	Tightening Hand breeding with chest expander Own weight with a rubber harness. Horizontal tightening with harness Farmer walk Basket Schrags with any available weight Traction of any available weight	All that can be squeezed for the back at home to at least somehow gently load it.

Exercises with non-standard inventory

If you have a chest expander, phytball or rubber harness (), Choose a suitable exercise. They will noticeably diverse your burden and allow muscles to work at a more natural angle. Suitable for both at home and for the hall.

Mixing blades with chest expander. Unique exerciseWorking on the simultaneously diamond and widest muscles of the back. It is considered one of the hardest. It has the most natural amplitude for a person.
Own weight with a rubber harness. Lightweight version of pull-ups and a complete analogue of the upper block thrust.
Horizontal pull-ups with harness. Analogue of thrust horizontal block. One side is tied to the battery (the door handle, etc.), further task: take it on the floor and pull your body to the projectile, completely lifting the body and not bending your legs in the knee joint.
Hyperextension on phytball.

RESULTS

And finally, I would like to debunk one popular female myth that exercises for slimming the back does not exist. The back can lose weight, that is, atrophy with specific loads on drying and when adjusting the diet. For example, if you use workout in multi-mode mode. But the spin itself does not lose weight, just the muscles acquire a tone and look tumaled. Concerning local fat burning, it also does not exist. So instead of expressing yourself effective exercise, It is better to deepen in nutrition and try to combine serious basic complexes with calorie deficiency in nutrition.

In this article you will learn what exercises to choose to train your back muscles to increase its mass, make wider and relief.

You can swing on your back in the gym with a barbell, dumbbells and simulators. Knowing what movements are best suited for building a wide and strong back, you will significantly quickly achieve your goals. Therefore, we have made a list of 10 best exercises to build muscles of your back.

Since research on this topic is very little, we chose these movements based on such factors as popularity, the number of involved muscular fibers, as well as the complexity of the technique of performance and uniqueness of the movement compared to others. Our most effective exercises for pumping the back in the gym, which can be included in any training program.

To do right choice And to include in the training program only the most necessary, you need to understand which muscle groups load certain exercises and what goals you are pursuing. They can be divided into effective widths and mass of the back.

Please note that all movements presented in the article are equally good for men and women. The execution option for girls differs only by the workers that will be used for training. When we talk about whether there are similar movements to use muscle groups and technique will differ.

This is definitely best exercise For scolding the back, although purely technically is directed not only to the development of this part of the body. Range traction is working on the entire rear chain from the ICR to the top of the trapezium. When performing it is extremely important to comply with the technique in order to maintain the health of the spine, ligaments and joints with the constant progression of working scales. When you learn how to do it, you can work with huge scales that make the muscles work as efficiently as possible, activate the production of hormones and help you become more.

There are also many programs that will help you progress in the braid and establish personal records. Physiologists like to include breeding strength and improvement programs physical formSince it works very well to muscles, and is great for strengthening the bone structure.

Turn on the classic traction in your back training program. Other exercise options, such as SUMO style, shift the load from the back to other muscle groups.

If you are going to work with a lot of weight (with the number of repetitions less than 6), then make it becoming at the beginning of the workout when you are full of strength. If you focus on a large number of repetitions, you can perform it later.

This is perhaps the second exercise in which you can work with a lot of weight. EMG data show that the rod rod to the belly in position in the slope is equally actively engaged in large muscle groups of the top and bottom of the back, which makes it effective for extension muscular mass back. As with the execution of traction, it is necessary to monitor the correct technique of execution so as not to get injured.

Make a rod thrust in the slope at the beginning of a workout, working with a high weight in a low repetition range (about 6-8 or 8-10). The execution version at the Smith simulator is a good alternative. This allows you to save a vertical position, but you must follow the right tilt of the body relative to the grid. The rod rod gives a fairly large load on the lower back, so best do it at the beginning of the workout. If you have posted to the maximum when performing a traction, you can skip the rod traction in the slope.

3. Tightening with widespread

It is always useful to include traction exercise in the back training, and pull-ups are one of better options. Tightening with a wide grip are perfectly suitable for studying the upper part of the widest muscles. Narrow grip increases the amplitude of movements, however, we prefer a wide grip due to the optimal source for the joints. One of the main difficulties in this exercise is to work up to the muscular refusal in suitable for muscular growth Repetition Range (8-12).

If you are tightened at the beginning of the workout, it is better to use a burden belt. Of course, if it seems difficult to you, you can tighten into a simulator with a supporting mechanism or using a partner. As an alternative, you can pull up the head, if you do not have pain in your shoulders.

Proper technique also plays an important role. In the initial position, the blades must be lowered down and are switched together.

Due to the big amplitude of movements, several light repetitions will serve as a good warm-up for shoulder joints. Since the technique is also very important, best of all perform tightening at the beginning of the workout.

4. T-Grifa standing

We chose this version of T-Grif's thrust, because in it you can raise greater weight, although often the athletes "help" their knees and hips. Some difficult to keep your back in the right position, so this version is the best choice.

T-GRIF is not squatting, so keep the legs bent throughout the movement. You can also change the position of the hands and the width of grip. Wide grip will give more load on the widest muscles, and the usual one - on the middle part of the back (diamond and round muscles, as well as trapezium). This is one of the easiest tractive exercises in terms of insurance.

Perform an exercise at the beginning of the workout. Focus not on the movement of the hands, but on the work of the muscles in the back area. If you are an experienced athlete, then use weight of 10 kg instead of 20 kg, gradually increasing the amplitude of movements and slowing down the movement of the blades in the lower phase of each repetition. With each repetition, make sure that you save the straight back.

5. The block of block sitting is a wide grove

Why is included in the list: almost everything is performed by the block of the unit only with a narrow grip. Wide grip allows you to change the pace, because it shifts part of the load on the top of the widest muscles. This exercise is similar to other traction movements for the back, which are performed in the simulators, so do not fulfill them in one workout, if you do not make any changes in them, for example, change the width of graft or the repetition range. You can also try grip on the width of the shoulders, which is better working as a lower part of the broadest, however, remember that the elbows should be tightly tightened to the sides.

Since this exercises are performed in the simulator, then it is best to do at the end of the workout. Select weight that will allow you to perform no more than 12 repetitions.

6. Rod rod reverse grip in Smith simulator

Reverse grip more actively involves biceps, and when the elbow pressed to the sides, more loads las on the lower part of the widest muscles. Smith simulator allows us to focus only on weight lifting and not worry about its balancing.

Clean at an angle of about 45 degrees, stand close to the neck, as well as slightly use your knees and hips when you raise heavy weights. Although many athletes are considering Smith simulator as a taboo, a fixed trajectory of movements and the ability to control the raised will make a change in your workout and make it a little easier.

You do not need to include in training more than one exercise with reverse grip. Make it in the middle of the workout, after heavy traction movements. When performing any of them, you do not neglect straps. Your goal is to work back to the most and not experiencing restrictions due to insufficiently strong grip.

7. The block of the block to the chest is a narrow grip

The block of a block is widely grip very similar to the tightening we have considered with a wide grove, so we made a choice in favor of the block of block with a narrow grip. EMG data show that narrow neutral grip activates the work of the widest way as well as normal gritsSo you will work out all parts of the muscles. As already mentioned in the chapter of tightening, narrow grip increases the movement range and the time of the stress of the widest muscles, which positively affects the muscle set.

This exercise is well suited as a warm-up for the shoulders, but for a set of muscle mass it is best to perform at the end of the workout in the range of 8-12 repetitions.

8. Tracting dumbbells with one hand in the slope

This is an excellent one-sided exercise, in which each side of the body works independently of the other, which allows you to raise a lot of weight. This increases the range of movements, while you will not experience restrictions because of more weak side. It is also easier for you to maintain the lower back of the back (which a large load could lie on), putting one hand on the bench. A small rotation of dumbbells will help a greater degree of muscles of the bark.

If you answer the elbow to the side, then make the bottom of the widest part more actively work. Exercise between the middle and the end of the workout in the range of 10-12 repetitions.

9. Pullover on an inclined bench head down

This exercise looks like a block of block with straight hands, from which you, for sure, are familiar. The movement is one-stitch, however, it makes it easy to work out the widest muscles of the back. The version in the slope down the head longer holds the widest in voltage throughout the amplitude, compared with the horizontal position. When you finish the exercise, just get the dumbbell behind your head and throw it on the floor.

Almost in all cases, one-signed exercises should be made at the end of the workout. Try to do more repetitions (about 12-15 in the way) to reach pamping.

10. Rod rod with one hand in the simulator Smith

This embodiment is perfect for working on the bottom of the widest muscles. Stand sideways to the simulator, pick up the neck in the central part, retain one leg back (split position), and bend the knees to better keep the balance. Press the neck up as usual as possible. It is permissible if the body is naturally swinging slightly during the exercise.

Perform it at the end of the training in the range of 8-10 or 10-12 repetitions. You can make it instead of thrust dumbbells in the slope, because these movements are similar.

The width of the back is visually determined by the development of the upper portion of the widest. The wider scope of your "wings", the wider the back looks like, if you look at it from behind.

Below are the top 5 exercises for the development of power and stimulation of the growth of the broadest muscles of the back

1. Horizontal traction A narrow grab focuses the load on the lower part of the widest, stimulating their growth in thickness. This is an excellent tool for increasing the volume and impress expressive, convex forms of the back. Sit face to block, slightly bend the legs in the knees and steal the feet into the platform. Left forward, take the handle. Fold back and straighten your chest. hands completely straightened. Pull the handles to the stomach. Elbows slide along the sides and move strictly back. Try to take the elbows and shoulders as far as possible behind your back. Touch the abdominal handle for a couple of seconds. Then you smoothly go back to its original position.

2. One hand is used to take aim at the maximum to work out each of the widest muscles separately (left and right), which is extremely important to eliminate possible asymmetry in the muscle development right and left half of the back. Take the dumbbell B. right hand. Be left from the bench and put the legs together. Put the knee left legs on the bench. Slightly bend right leg, lean forward and mind your left hand to the edge of the bench. Spin in this exercise for muscles of the back Slightly fastened in the lower back. Make a deep breath and pull the dumbbell strictly up. Try to keep the dumbbell at the top of a few seconds. Exhale and smoothly lower the dumbbell. Similarly, repeat the exercise with your left hand

3. Throwing in the slope focusing the load on the muscles of the middle of the back and is considered almost the best tool "adding thickness" to the top wide muscle, diamond, as well as lower and middle trapezes. The torso parallel floor, the bottom of the back will be fed, the knees are slightly bent. Grope the rods on the width of the shoulders. In the lower position hands completely Straightened, and the rod is served slightly forward. On the arc pull the bar before touching the bottom of the belly, in the final phase, reducing the blade.

4. Vertical traction The chest uses to stimulate the growth of all the muscles of the top of the back. But first of all - to expand the scope of your "wings", which is determined by the development of the upper part of the broadest. Source position in this: torso and hands completely straightened, and the shoulders are raised. The hips are firmly fixed between the seats and rollers, the feet rest in the floor. The thrust down begins with the information of the blades, then the movement pick up the elbows that are lowered strictly in parallel along the sides and directed back and to the sides. At the shoulder level, take a pause and smoothly return the neck to its original position.

5. However, the most effective exercise that allows you to focus the maximum load on the upper portion of the broadest, are pulling. Hang on the crossbar. To fully stretch the broadest - this is the lower point of the exercise. From the position of Visa with fully straightened hands Tighten as high as possible before touching the crossbar of the breast or a population.

Training back must necessarily be included in your training processAfter all, the back fulfills the role of a reference pillar, which keeps absolutely everything. The strong spin allows you to work with large weights in other exercises, and also gives your figure a unique profile athlete.

We offer you a top 10 exercise on your back, which you can build a massive and powerful back. Each exercise was selected on the principle of its availability of execution, the number of muscles involved, maximum efficiency and how much each exercise is unique compared to others.

Spin training may include all ten exercises in one workout if the back is your target muscle, or turn one or more exercises on your back into split training system.

The order of exercises on the back is built in order of efficiency, in the first place as efficient and further on the downward:

Back Training - Ranged Traction

Ranged thrust or as it is also called a dead thrust one of the most efficient exercises on the back. The rod rise affects all the muscles of the back, partially legs and hips, arms and shoulders. No more efficient exercise.

In addition to all the dead traction causes reinforced secretion of testosterone and growth hormone, which allows you to build muscular fabric more efficient and productive.

Make a craving at first workout, as it proper execution requires you the maximum concentration of attention and forces. The optimal number of repetitions 4-6.

Spin training - rod rods in the slope

The second most important and efficiency exercise on the back, affecting large muscular groups of the back. Studies conducted by a magnetically resonant way have shown that the rod rod in the slope is perfectly uniformly loads the muscles of the top of the back, contributing to their harmonious growth.

The optimal number of repetitions in this exercise from 8 to 10. It is also worth considering that the craving is better to do at the beginning of the workout as the slope of the body and maintain it in proper position Let us require the maximum concentration of forces and attention. Alternative to the rod rod in the slope can be considered the simulator Smitht.

Spin training - pulling up a wide grip

No matter how cool, but will have. Tightening a wide grove is few people like, since it already requires some extent of physical training. Very often the reason for the abandonment of this exercise is the weak grip of the crossbar, constant slipping and as a result of flaws in the target muscle.

The exit of such a situation can be cruise calipers or nuts, which can be fixed at the crossbar and eliminate the thoughts of grabs from their exercise. This will give you the opportunity to think only about the back and its high-quality work.

Attention!

If your task is a wide back - without tightening a wide grove, you do not achieve the goal. A feature of the exercise can be considered that the muscles at the time of sagging are maximally stretched, at the time of the rise and information of the blades is as short as possible.

The optimal number of repetitions 8-12. If tighten more, it makes sense to use a weighting suspension. Not suitable as the first exercise, rather to fulfill in the middle of the workout, when your shoulders have enough soften. Execution technique plays a key role - see photos.

Back Training - T-Griev

Spin training is not possible without T-Gray, who has proven with best side in construction muscular shapes. Working with T-vulture wider grip, you are aiming bombing the top of the back, while neutral grip shifts the emphasis on the middle of the back, noticeably thicker muscles and adding them volume.

Large weight is not applicable to T-GRIF, this is exactly the exercise, where the technique is important throughout the amplitude of the movement. You must keep your back motionless, achieving the maximum reduction of the blades during the next lift. When lowering, it is recommended to stretch the back muscles.

Read the same: Exercises for children on the press

T-GRAY TRAKE Best exercise for the back in the first half of your workout. Excellent loads diamond muscles, deltoids, greater and small round muscles and of course the widest muscles of the back.

Back Training - Block Sitting

After holding a wide grove, you will create a rather powerful load on the top of the back and your widest. In addition to all this exercise affects almost all shoulder girdleSo the benefit is obvious - instead of the back you grow your shoulders.

Holding the back straight and without jerking, pulling the blades together and pulling the hands back back. You will achieve the maximum reduction of muscle fibers. Ideal can be considered 12 repetitions, but not more. Perform the best at the end of the workout as trying an exercise after the basic one.

Back Training - Rod Rod Tighter

The benefit from this exercise directly depends on whether you want to make it correctly or just fade and forget. If you do everything correctly, your diamond and round back muscles will simply explode from pumping, the additives will work out their own and widest muscles.

The unshakable fixation of your position is the key to success. You must press the elbows to the body to stretch them back so that the blades are cleaving as stronger together.

You can experiment with different grips, but as the practice shows the most optimal is considered reverse grip, when the back of the palm looks at the floor.

Back Training - Top Block Top Block

The back training will be more effective if you turn on the top block in its process with a narrow grip using a bracket. If you want to maximum return from their broader, then there is no alternative this exercise, it's no other able to stretch your back muscles

In the exercise there are no tricks in except, the height of the handle or brackets should be such that sitting and stretching the hands up between your palms and the handle should be at least 15 cm. It is necessary in order to at the time of the maximum stretching you have not put weight Place, and constantly kept it on weight, working for them.

Keep bracket neutral grip And pull it to the top of the chest. It does not make sense to pull below, since the load will leave the back in the hands and shoulders. Also try to stretch yourself as much as possible by omitting back. At the time of pulling up the brackets to the chest, reduce the blades and delay for 1-2 seconds. The optimal number of repetitions 8-12.

Back Training - Traction Dumbbells One Hand

The whole beauty of the exercise is that the back training is possible unilaterally. In practice, this means that you pull the dumbbell with each hand specifically, thereby loading the back in turn and unique, because each side is developed in its own way.

In addition to everything you can tie yourself to straps to the handle of the dumbbells and take large weights. The exercise works more from the bottom of the back and is performed as duplicating and complementing to the basic. In most cases, there are plenty of 10-12 repetitions.

It is important not to bend your back and always look forward, and not for yourself. Do not stand too far throw your hand and hold the elbow closer to the body.

Spin training - Pullover on an inverse bench

Pullover on the bench and still with a negative bias will stretch your broadest to the limit of their capabilities. Although it is considered a single-stroke exercise, but believe your one will work out one hundred percent.

All you need to take a dumbbell, lie head to the bottom, and stretching your back muscles, start the dumbbell behind your head, and then raise it to the stomach.

The load on the back will turn out longer than in other exercises, due to the larger traffic trajectory dumbbell. Make 12-15 repetitions.

Training back - thrust one hand in the simulator Smith

The back training can take place both technically and with the reading, but Smith simulator will not let you smell. Want to experience yourself closed in motion, which cannot be forced, it is impossible to push the weight and cannot be inflicted - pull the rod of the prisoner into the guides with one hand.

Become a sideways to the simulator and take on the neck, the feet are semi-bent for the balance. Pull your hand as high as much as the naturalness of the amplitude allows you. Perfectly works the bottom of the back. Make an exercise 8-10 repetitions in each approach at the end of the workout for the back.

Perform all these exercises as part of your back training program, try not to fake and clearly stick to technology. Working with the back Remember that one wrong movement and you can get injured so serious that it will put the fat cross on your further sports careerAnd this is not a joke.

Read the same: Muscle exercise complex

The back training should be carried out with a clear mind and after high-quality rest, just so you can achieve positive results.

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Top 8 Fat Exercises on Back

Want to get rid of fat on your back? Cruel reality is that you can not lose weight only in those places that have identified for themselves. But you can strengthen the muscles in problem areas, and this, together with the development of all other parts of the body, will help you get rid of all unnecessary.

For weight loss in the field of the back and not only the following compmexual exercises will help.

"If you have fallen a spin and muscles lost a tone, perhaps in our workouts you did not have time to strengthen wide muscles Back, "says Fitness Expert and Star Coach Kira Stokec.

We are always more concerned about what we see in the mirror, that is, our front of the body. We usually think about the back of the back. "

Back Strengthening - Very Important Part training program, and not only from aesthetic point of view. The study of this area strengthens the posture.

"Your posture depends not only on the bottom of the back, but also from the upper part too, including the shoulders, - Stokes notes, - Bad posture can create a visual effect of the presence of fat on the back, even if in fact it is not there. A few minutes, dotted with spinal muscles during training, will strengthen the back and give you a kind of confident person. "

Check out the most effective exercises to strengthen the spinal muscles and get rid of the problem zone.

1. Tightening

This weapon number 1 in the fight against the flabby back.

"When women hear the word" pull-ups ", they begin to worry, because these exercises seem quite difficult in fulfillment, - says Stokes. - But there are many other movements imitating pull-ups. "

This rather simple way of strength training will allow you to train your back, both in the gym and at home.

"Your back consists of a variety of ridic muscles, and pull-ups are a comprehensive exercise that tones and strengthens them all," Kira Stokes emphasizes.

If you are able to perform tightening with straight grip - with your fingers facing you, it is perfect optionTo work well the lateral muscles and muscles of the back.

Tightening on the reverse grip crossbar is considered a simplified exercise option, but in this case your back will be involved in the work. But this option still gives biceps most of the load, so it takes second place.

Several tips how to modify classic pull-ups:

1) Return tightening. Install the rod in the rack to the lower position, and pull up it from the half-floor position on the floor. The exercise should be started from the top point (chin over a vulture), then slowly drop down. Burn with the power of gravity, try to sink so slowly as soon as possible.

2) tightening in gravitron. "In every good gym there is a simulator for tightening with a counterweight, but not everyone knows how to use it. Feel free to apply for advice to the instructor - this is a great tool for pulling, if you can not do them with own weight", - Stokes notes.

3) tightening TRX tapes. "This is an amazing exercise for the top of the back and the delt - in general for large muscles Spins, "says Kira Stokes. "All you need - TRX tapes that are available in most sports clubs."

2. Tracting dumbbells

Put one knee on the bench or other convenient elevation, another foot on the floor; Establish in a bench with one hand, in the opposite, take a light dumbbell (1.5-2 kg). Take your hand with a dumbbell back, flexing in the elbow and drawing a straight line, then return down, completely straightening your hand.

Make a set of 12 repetitions, then change your hand and knee.

3. Dumbbell thrust in the slope

Take the position of the bar, your hands are stretched straight. In each hand, take the dumbbells (weight 1.5-2 kg). Alternately pull the dumbbell to the chest on a flat line, bending your hand in the elbow and straining the upper part of the back and delta.

4. Exercise TYI.

Lie on the floor, on the stomach, or balancing on gymnastic ball; In each hand hold the dumbbell weighing 1.5 kg. Strain the back and lift the chest above the floor.

Raise your hands through the sides, hold your body to the T position, lock. Then move your hands so that your body remind the letter Y, lock.

Move your hands and accept the position I (the hands of the canopy above your head relate to each other).

Such movements are perfectly trained by the rear delta, which are an integral part of the beautiful back.

Read the same: The main means of development of muscle force are exercises

5. Pressing

This basic exercise primarily employs breasts, but also considered excellent exercise For back.

"Take the standard for pressing the position (hands on the floor, the distance is slightly more shoulders width). When you go down, while tightening muscles, your spin is included in the work, "says Kira Stokes. - Therefore, go down slowly and as low as possible. Lock at the bottom point of exercise for 3 seconds, then slowly rise up, completely straightening your hands. "

6. Jumping with a rope

"You may have the impression that only legs and shoulders are involved in the work," Stokes warns. "But in fact, a large share of the load also falls on the back. In addition, jumping with a rope is an excellent cardio training, which comprehensively burns fat in your body. "

7. Training back on the exercise bike

"You paid attention that in the gym exercise bikes for the top of the body usually empty? I train with maniakal passion for such a car is an excellent simulator for triceps and backs, "Stokes says. "Try to twist the pedals in the opposite direction, and you will feel like your back muscles turn on even more."

8. Classes on the rowing simulator

There is a reason why rowing simulators Very popular in our days: they are well trained by spine muscles and give them a tone.

You can engage in the gym on sports equipmentOr take several classes on rowing and dissect waves in the fresh air.

Pliometric and Cardio

"If you want your top part It was enough mobile, perform active, dynamic movements for the back, "says Star coach.

When you complete a set of any of the above-mentioned exercises, about 30 seconds throw honeyball: lift the 5-kilogram medol over your head, pulling your back and lateral muscles, and then, straining your back muscles, throw it as stronger as possible. You will use your back muscle, while accelerating your heartbeat, - all this in the complex activates the fat burning process.

Perform 3 approaches of these exercises 2-3 times a week, or choose for yourself some of the most liked movements and focus on them. With a strong, tightened back, you will gain a beautiful posture and even look a little higher.

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