Exercises for swinging the back. How to build muscle back? The best exercises and secrets for training

My respect, dear Kachata and phytonyashechki!

Today we are waiting for the continuation of the epic cycle of inflating notes, and we will learn how to pump up the back. Broadcasting, as usual, will consist of two parts - theoretical, in which we will analyze the anatomical questions of the structure, the features of this muscle group and the kinesiology of movements. In practice, we will focus on practice :), i.e. We will get acquainted with the best spinal exercises and specific training programs. Well, let's not climb in front of the Old Man in the heat, first things first.

So, take a seat, we begin.

How to pump up your back? The theoretical side of the issue.

I would like to start with a little background ...

I do not hide my universal love and passion for the representatives of the opposite sex, and even more so for those who can beautifully emphasize their winning parts of the figure. So, at a reception in a restaurant where ladies were supposed to be in evening dresses, I saw a young lady in a dress with a deep back neckline. Well, you know, like Hollywood stars who stomp the red carpet for various ceremonies. I must say that it looked luxurious - moderately pumped-up embossed female back and evening dress with a neckline in the right place.

It was then that I thought what a pleasure the gentleman of such a lady feels, knowing that his companion shines at a social event in such an outfit, and the lady herself is happy, because most of the men present pay attention to her. Actually, I could not leave this back unattended :) and yet I found out that the young lady has been doing fitness and training with free weights for a decent time. Of course, I immediately thought about the readers of the project and found out about the training program of a beautiful stranger. You will see her and two others in the practical part of the article, so now you have an incentive to read this nudyat to the end.

Another incident occurred on the street. This time, the protagonist was, as it later turned out, a guy. Why it turned out, because when I followed the girl, I thought from the back that next to her was her friend, because in general the complexion was the same, and the evening was quite dark. Having overtaken the double, I realized that this is a couple - a girl and her young man, but I could not determine gender on the back, apparently, due to the absence of the latter. These two small preludes make it clear that having a lean back is important for both men and women. The creation of its muscle frame, and we will do further in the text.

Note:
For better assimilation of the material, all further narration will be divided into subchapters.

Back anatomy and muscle atlas

The back is one of the largest muscle groups in the human body, in which the following can be conditionally distinguished 4 parts / zones:

upper outer;
average;
lower;
lumbar

Let's look at the basic muscle units of the spinal mass in more detail.

I. Muscles of the upper / middle back

Latissimus dorsi

They pass from the front side of the humerus in a downward direction, attaching to the shoulder blades, to the lower thoracic spine in the middle of the body and to the very bottom of the back, where they are attached to a large area of \u200b\u200bthe seals in the lumbar region. These muscles are not called the widest by accident, because the width of the back, which is determined by the distance between their edges, depends on their development.

Trapezoid

The trapezius muscles are made up of three parts, each of which (not just the top) requires a separate study. The top of the trapezium begins in the region of the base of the skull and spine, runs along the neck and lowers down to the place of attachment of the clavicle. The middle of the trapezium - begins in the cervical spine (near 3-4 cervical vertebra)crosses the back and joins the scapula. The bottom of the trapezium - originates in the thoracic spine, passes up and attaches to the scapula.

Rhomboid muscles

Deep-seated muscles immediately below the trapezium. They are located at an angle to the spine and are attached to the shoulder blades.

The muscles of the upper / middle back in assembled form is the following picture.

This is not all the muscles of the upper / middle back, but the most significant in terms of volume and contribution to massiveness in the muscle group under consideration. The full muscular atlas of the top / middle has the appearance.

Usually they are not taken into account, because they don’t give mass, but these are important muscles that move the back.

Multiple muscles

Deep back muscles that seem to span through 2 or 4 vertebrae are an integral part of the transverse-spinous muscle. They create a region of motion for the spine and allow you to perform small movements, while maintaining a deflection in the latter.

Square muscle of the lower back

Passes from the top of the thigh and rises to the muscles of the lower back. It is necessary for control and resistance to movement, and is also important when the body moves from side to side.

Back extensor muscles

They originate in the region of the sacrum and upper thigh and extend along the entire length of the back, up to the base of the skull. They are important for controlling movements and create a solid frame, allowing you to take more load. (take heavy weights without risk of back injury) when performing basic exercises, such as deadlift, squats.

The muscles of the lower back in assembled form represent the following picture.

Skeletal anatomy

In addition to muscle units, it is important to understand the importance of bones and joints and the role they play in the movements performed by the back. Understanding this will allow you to choose the best exercises and engage the target muscles in your work.

The most important skeletal units include:

Upper Spine (Thoracic)

Counts 12 independent bone formations starting from the base of the neck and extending along the entire length of the back. A stable, fixed upper back is important for safe and effective training.

Shovel

A small triangular bone that connects the humerus to the clavicle. When doing back exercises (especially horizontal rods) movements are performed due to the shoulder joint and scapula information.

Shoulder joint

This is a ball joint that provides mobility and mobility to your hands. It is essential for any pulling movement. Mobility is a double-edged sword. On the one hand, this mobility allows you to perform a lot of exercises, on the other hand, the shoulder joint is extremely unreliable and prone to “flying out” and injuries.

Muscle function in practice

It is important not only to know how the back is arranged, it is important to know its functions on the example of real movements, i.e. how muscles, bones, and joints work together during weight training in the gym. And we will start with ...

Latissimus dorsi

Her tasks include the implementation of:

internal rotation (pronation) - rotation of the humerus inward;
bringing the shoulder to the body (example, pull-ups / pull of the upper block).

Trapezoid / Rhomboid

Trapezoid / diamond-shaped are responsible for the elevation of the shoulder blades, as well as their retraction, due to which the athlete can take the shoulder joint back and bring them together. The lower part of the trapezium is responsible for stretching the shoulder blades and lowering them down the chest. Performing shrags, the top of the trapezoid is loaded (when you “shrug” your shoulders, the shoulder blades move up). Diamond-shaped are responsible for retracting the blades and lower (downward) rotation. Upper rotation of the scapula (e.g. when raising your arms above your head) created by the top / bottom of the trapezoid and dentate muscle. Lower rotation of the scapula (for example, when lowering the hand down from a position above the head) created due to the diamond-shaped and bottom trapezoid.

From the foregoing, the following conclusions can be drawn.

The back is a large muscle mass, and for its effective study and engagement of all segments, a set of different exercises with different grips is needed. In general, the training strategy should include work on both the thickness and width of the back, and for this it is necessary to use 2-3 basic exercises with free weight and about 2-3 traction (including block). Moreover, it is extremely important to know which exercise predominantly which segment catches, and not to perform movements similar in biomechanics in one training session.

So, we pass directly to the pumping-theoretical side of the issue.

How to pump up your back? Theory of rocking.

The following information applies not only to the male part of the project’s audience, but also to its fair half. The two main pillars in building a common back array are:

rejection (first time) of block-isolated simulators and focus on deadlift, pull-ups;
maintaining high testosterone levels (creating conditions for its natural increase).

Let's go through each item separately.

Big back formula S \u003d X1 + X2 + T:

No. 1. X1 - deadlift

Do you know what trend I began to notice recently in the halls? How can you know that :)? Well, firstly, the ladies began to walk orders of magnitude more - let's say, on 1 the guy now has to account for 4-5 girls (against 2-3 a year earlier). Well, okay, it seems like there are few of us, and there are things more important than the hall, for example, to score a goat or drink beer with friends.

The saddest trend that our brother began to avoid (with relative health) basic hard work. Those. swing swing, but everything is somehow isolated on the exercise machine or with a dumbbell. But when it comes to talking about large muscle groups, in particular the back, then serious work and multi-joint exercises, such as deadlift and pull-ups, are needed here.

The bed builds each muscle on the back, in addition, when it is performed, the largest amount of building hormones is released - growth hormone and testosterone. These hormones are realized in the blood and create an anabolic environment in the body. The key point here is the relatively large number of approaches ( 3-5) low reps (4-6) and big weights.

No. 2. X2 - pull-ups

The next exercise №2 in the list to create an array of backs, are pull-ups with different grips (reverse and direct wide).

Pullups require the combined work of many back muscles, and therefore quickly make it grow stronger. Adding weight by means of a weight suspended from a special belt fixed to the waist will add to the volume of the back. The technical parameters for pull-ups are similar to the diagram above.

No. 3. Testosterone Level (T)

The two most important hormones in building muscle are and. It is precisely with them that professionals stuff themselves to become more fun, stronger, faster. The male sex hormone is especially important for creating the hood back, and here's why.

The upper body of men contains a lot of close-packed androgen receptors. The latter are receptors within the muscles, and testosterone is able to bind to them. After circulating inside the body, testosterone molecules bind to androgen receptors, this causes protein synthesis inside the muscles. The latter process makes the muscles grow much faster.

You can increase testosterone in a natural way, for this you need to include the following products in your diet.

So, now you are aware of the universal formula for creating a beautiful back, specific training programs and the best, from a scientific point of view, exercises, we will consider in the second part of the note, but for now ...

Afterword

Today we answered the question - how to build a back. There was a tedious theory behind, and next time we will deal exclusively with the practical side of the issue, so we will not run far, sit and wait for the continuation :)

That's all, I was glad to write for you, see you soon!

PS. How do you train your back? Share it?

PPS Attention! 12.07 the ability to send profiles for food will be available. I will be glad to our joint work!

With respect and appreciation, Protasov Dmitry.

The development and strengthening of the back muscles is a prerequisite for a healthy spine. The back muscles together with the abdominal and pectoral muscles form a muscle corset that supports the spine in the correct position. With weakness of the back muscles, a person develops problems with the spine, the entire musculoskeletal system is disrupted. That is why it is worth paying due attention to strengthening the muscles of the back.

You can train your back muscles at home or in the gym. The main thing is to perform the exercises that are optimal for this exercise and follow some rules that will make training as effective and absolutely safe as possible.

Basic Rules

It is possible to achieve expressively relief and noticeable strengthening of the muscles of the back if you approach the task diversely. First of all, it is necessary to choose a set of exercises that will involve all the muscles of the back. Often, novice athletes ignorantly pay attention to the development of only the broadest muscles of the back. As a result, harmonious muscle development cannot be achieved. Other muscles do not have time to develop at the same pace as the latissimus, which leads to deformations and the formation of a disproportionate figure.

You can avoid this if you train all the muscles evenly, choosing the optimal level of load for them. For people who want to build their back just to form a strong, attractive figure, a sports coach can come to the rescue.

If you pump back muscles - this is a necessity associated with the condition of the musculoskeletal system, you should definitely consult a doctor who will select the optimal level of physical activity for those muscle groups that need it most

Training should be comprehensive. They need to include both exercises on the horizontal bar, and loads with extra weight: dumbbells and barbell. Before each workout, it is very important to perform a warm-up, and to complete the load by stretching the back muscles. This will minimize injuries from sports and ensure the maximum result of physical activity.

Each trainer may have his own methodology and his own approach to training back muscles, but most of them agree on the main issues. Considering the advice of professionals is important for an early result.

So, one of the most effective exercises for the back, many consider the dumbbell cravings to the belt. Doing traction with dumbbells rather than a barbell is a more comfortable and effective option due to the fact that arm movements with dumbbells can be freer.

When performing any exercise, it is very important to adhere to the correct technique. In order for the load to be distributed in the necessary way, special attention must be paid to the position of the elbow and arm when performing exercises. With a wide grip, when the elbows are widely spaced, the latissimus dorsi (their upper region), rhomboid muscles and delta are more involved in the work. With a narrow grip, when the elbows are close to the body (and in some cases even pressed against it), the maximum load falls on the lower latissimus dorsi.

Exercise with a wide grip needs more. It is this position that helps to develop the broadest muscles of the back. The development of the upper region of this muscle will contribute to the formation of an athletic V-shaped silhouette.

The next most important area to pay attention to is the middle and lower parts of the trapezius muscle

To strengthen these areas in a workout, it is necessary to include a rod pull from the floor with a wide grip or a rope pull with a wide grip. These exercises create the necessary load for the specified area. You can work out the lower part of the trapezius muscle if you carry out traction behind the head in a sitting position. The inclusion of various exercises in the training will allow you to work out the peripheral muscles of the back.

If the training will be held in the gym, then it is worth including in the exercises not only exercises with free shells (dumbbells, barbells), but also train on simulators.

Maintaining an optimal range of motion is a very important point.

When doing pull-ups and other exercises with a similar trajectory, you must try to reduce the shoulder blades as much as possible

With the reverse movement of the hands, one should straighten as much as possible.

It is necessary to observe safety measures that will avoid injuries to the spine and its excessive load. The greatest danger to the spine are exercises with extra weight. When using it, you can not calculate the load and endanger the spine.

Following push-ups and pull-ups will also help protect the spine. When performing these exercises, the torso should always be kept slightly bent, and during the movement to do light swaying. The main thing in this case is not to overdo it, since too strong swaying will significantly reduce the effectiveness of any exercise.

Trainers recommend last exercise on lower back muscles. For the lower back, you can include simple exercises in your workout. One of the interesting ways to pump this area is to do exercises on the bench while lying face down. In this case, the legs should hang down freely, and the body should be fixed. The essence of the exercise is to perform leg lifts from such a starting position.

There should always be progress in training. You need to increase the number of repetitions regularly. This will allow for faster strengthening of weak back muscles.

Workout at home

Many mistakenly believe that it is impossible to swing your back effectively at home. But this is not so. You can do at home with almost the same result as in the gym, if you properly plan your workouts, set the minimum amount of equipment required and follow certain rules.

The desire to study at home can be caused by various reasons. This and more comfortable training conditions in your own apartment compared to the gym, and lack of time to visit the latter. In addition, home training can save significantly. The lack of the need to pay a monthly subscription is a significant plus for most novice athletes.

First of all, you need to equip a training corner at home. It must have a horizontal bar on which it will be possible to pull up with a wide grip. To do this, special widely spaced handles should be provided in the design.

For the most effective workouts, you will need to purchase dumbbells and a barbell.

The main disadvantage of training at home is a lack of motivation. Often laziness takes precedence over the desire to exercise. In order for homework to bring the desired result, it is necessary to adhere to some rules that will help stimulate the desire to exercise.

Basic rules for training at home:

The optimal frequency of classes is 2 times a week. It is advisable to make a schedule and not to deviate from it under any pretext. If you engage less often, you will not be able to feel the result. With more frequent workouts, the muscles will not have time to recover.
At the initial stages of training, each exercise from the compiled complex needs to be performed 12-15 times in 3 sets. Over time, the intensity of training should increase. Athletes with experience are advised to train to failure. The last 1-2 repetitions in each approach should be performed at the limit of strength. The number of repetitions at which this can be achieved, and can be considered optimal.
Before training, you need to stretch the joints and warm up the muscles.
In training, it is necessary to alternate exercises, as the muscles can get used to the nature of the loads and not respond to them.
When drawing up a set of exercises, it is necessary to take into account that it is best to start with basic exercises, and finish isolated (which involve only 1 joint).
At the end of the workout, you must definitely stretch. This will help to avoid discomfort in the future and increase the effectiveness of sports.
It is necessary to increase the load primarily by increasing the working weight, and not by increasing the number of repetitions. An increase in load is required when training with a working weight is already too simple.
For the development of muscles, it is very important to eat right. Protein-rich foods must be included in the diet. Fats are best provided through red fish and nuts, carbohydrates must be complex. The ratio of proteins, complex carbohydrates and fats should be 30/50/20.

Activities to strengthen the muscles of the back with scoliosis and hernias

Therapeutic exercises for many diseases of the musculoskeletal system is one of the most effective ways to improve the patient's condition. Strengthening the muscles of the back allows you to maintain the spine in the correct position, straighten it.

Exercise exercises are selected depending on the condition of the patient and taking into account which part of the spine is affected by the pathological process

To strengthen the muscles that support the lumbosacral spine, such a set of exercises is suitable that you must perform lying on a hard, flat surface - on the floor or gymnastic bench:

Bend the left leg in the knee and slowly raise it. Then slowly and slowly lower it. Repeat with the right foot.
Perform the same leg lifts as in the first exercise, but with two legs at the same time.
Raise your legs and perform the same movements as when riding a bicycle. First forward, then in the opposite direction.
Raise the legs slightly above the surface and cross them.
Crosses of legs raised to a position perpendicular to the hull.
Twisting when turning the legs bent at the knees in one direction, and arms and head - in the opposite.
Raise legs 45 degrees relative to the body, fix this position for 10-20 seconds. Then describe the numbers from 0 to 9 with your feet in the air.

To strengthen the muscles in the cervical spine, this complex is suitable:

The head must be tilted head forward, trying to reach the chin to the chest. Then the head is thrown back as far as possible.
The palms are laid on the forehead and crushed by them, while simultaneously performing head movements in the opposite direction. Repeat 15 seconds.
Lying on his stomach on the floor with arms extended along the body with palms turned up. The chin with the body form one line. Head need to make turns right and left, trying to touch the floor with your ear.

For areas of the back muscles that support other parts of the spine, you can also create effective exercise complexes. But if gymnastics is a necessary therapeutic measure, then before performing any exercises it is necessary to consult a doctor.

To develop muscles or improve health, it is very important to swing your back correctly. A well-planned training schedule, selection of exercises and compliance with some recommendations will achieve the desired result even when doing home exercises.

With age, we all periodically experience back pain. Someone pulls a lower back. Other people complain of limited movement in the neck. Still others cannot take a full breath because of chest pains. This is due to the fact that in mature people, metabolic processes in the body slow down, tissues lose their elasticity, damaged cells recover slowly. Diseases such as osteochondrosis, sciatica, protrusion, hernia of the intervertebral discs develop rapidly, delivering a lot of unpleasant sensations to the patient.

This can be avoided if you regularly perform physical exercises to pump your back. Our spine consists of several departments and many vertebrae, disks. This complex system is supported by the muscular skeleton. The back muscles are one of the largest and widest in the whole body. If the body is pumped up, then the likelihood of bulging of the intervertebral discs, pinching of the nerve endings is reduced. If a person does not play sports at all, is overweight, and his body is flabby, then sooner or later problems with the musculoskeletal system will overtake him.

There are universal exercises for the back that help strengthen the muscle frame.

It is necessary to highlight several principles of the training process:

regularity - you need to perform a set of exercises daily;
the right technique - if the movement is done incorrectly, this can harm the body;
increasing intensity - in order to achieve a positive result, you need to gradually increase the load.

You can do it at home, in exercise therapy groups, in the gym of a sports club. The choice of a set of exercises depends on whether you already have back problems, or whether the classes are preventive. At first, the loads should not be impressive. The intensity of classes is increasing gradually.

There are no strict recommendations regarding the time of the training process. Someone is more convenient to do in the morning. Others can only afford training in the evenings. Still others generally divide the complex into several parts and perform exercises for the back muscles several times a day. The main thing is that physical activity is daily.

The simplest and most affordable

Crawling on all fours, leaning forward, to the sides are the simplest, most affordable and effective exercises for the back. Swimming is excellent for these purposes, and its style does not matter. Pull-ups and push-ups are those exercises that professional trainers consider basic for all novice athletes. Everyone can learn to pull up or push up.

To begin with, you should install a horizontal bar at home. In sports stores, you can buy simple compact designs that are mounted in a doorway or in a wall. They are securely fixed. Now you can train at home, not shy about anyone around. First you need to learn how to just hang on the horizontal bar. In theory, this seems like a simple task. In practice, it turns out that units of untrained people can sag on the horizontal bar for a minute.

Keep your shoulders level while hanging, without lifting them. To do this, you only need to slightly extend your neck, bringing the shoulder blades together. It is advisable to wear special gloves. They are sold in sports stores. With their help, you will avoid the appearance of corns and dropsy on the palms.

When you can already easily hang on the horizontal bar for 2-3 minutes, you can proceed to the next stage of training. You need to learn how to reduce the shoulder blades, straining the muscles of the back. It is widely believed that only the muscles of the hands are involved during pull-ups. In fact, the latissimus dorsi does the main work. Connecting the shoulder blades in the hanging, you will notice that you are rising up a couple of centimeters. Feel your whole body at this moment. It is due to the tension of the back that the body rises, and you can pull yourself on the horizontal bar. The main effect on the muscles is when lowering the entire body.

In no case should you make sudden movements. Move smoothly, then the risk of injury during training will be minimized. First you need to pull up from the chair, making a little emphasis with one leg. Over time, you will realize that you do not need additional insurance. This exercise best strengthens the back muscles, but it can take 1-3 months to master the technique of its implementation.

Push-ups are another effective exercise for pumping your back. In this case, the chest muscles are also involved. The location of the hands during push-ups matters. For the back to work, it is worth spreading your arms as wide as possible, turning the brushes outward.

If it’s hard for you to do push-ups from your feet, you can do this with emphasis on your knees. Equally effective for beginners push-ups from the wall. It is only necessary to gradually increase the distance between the vertical surface and the feet.

Work with weighting

Exercises with dumbbells, a kettlebell, a barbell will help strengthen the muscles of the back, but they must be performed exclusively under the supervision of an experienced trainer who will monitor the technique of each movement. Working weight also needs to be calculated individually. You should start with small 1-3 kg dumbbells. The most effective exercises are swinging with a weight. With their help, the muscles of the back and back of the thigh are pumped. At home, dumbbells can replace an expander. Such devices come with different levels of resistance. You need to choose them in accordance with the current physical form.

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Correct posture and a wide back are the basis of a slim figure. Modern gyms are equipped with high-quality simulators that will help to develop all the necessary muscle groups. People who want to have a strong torso can only develop a set of exercises for the back on their own or with the help of a qualified fitness instructor.

How to strengthen your back muscles

The back is an important part of the human body, thanks to which all people are able to walk on two legs, withstand the weight of the entire torso. Therefore, it is so important that the muscles of this area and the spine are properly developed. For these purposes, special workouts have been created that should be performed in the gym. At home, it is not always possible to achieve an effective load on the muscles. Instructors do not recommend beginners to immediately follow the standard training course, but to develop basic exercises for the back to begin with.

An important role in sports is played by a healthy diet. Training on simulators in the gym takes a lot of energy, which must be replenished correctly. Muscle growth is facilitated by protein and carbohydrate-free foods. Fit:

fish meat;
chicken breast;
cottage cheese (low-fat);
eggs
kefir;
milk;
vegetables.

Basic exercises in the gym

Before you start pumping your back in the gym, you should know what kind of muscles help hold the spine. They are divided into three groups:

trapezoidal;
the widest ("wings");
rectifiers.

The remaining back muscles (rhomboid, round, and dentate), however, take part in all the basic movements. Standard exercises to strengthen muscles in the spine in the gym not only help to gain a slim body, but also contribute to weight loss, as well as correct scoliosis. The basic exercises program includes:

Pullups Those who wish to have a strong torso cannot do without this occupation. Pullups help to build the broadest muscles, and they become especially effective if you perform them with a wide grip.
Deadlift. A heavy basic exercise on the back in the gym, thanks to which not only the muscles of the back of the torso are pumped, but also almost all parts of the body. Deadlift strengthens the trapezoid and rectifiers of the spine. The technique is simple: straighten up, holding the barbell on outstretched arms from the starting position (the back is bent to the lower back, the head is looking forward, the shoulders and chest are held flat).
The draft of the rod in the slope. Training will help give the back surface of the body a visible volume and pump over the broadest, rhomboid and trapezoid muscles. Technique: hold the bar with a direct grip while in the “body forward, knees are bent” position, pull the projectile to the chest as you exhale, pressing your elbows to the body.

Latissimus Exercise

The key to the ideal figure of the athlete is the broadened latissimus dorsi. They are also called "wings." In order to pump this muscular group, it is not necessary to use a special simulator for the back. Wide grip pull-ups with weighting are perfect. These classes are good as a warm-up - before the main workout, it is advisable to perform two sets of 10 times.

Another exercise to strengthen the back (latissimus dorsi) is traction variation (deadlift, standing upright, vertical). The job is to use special simulators or barbells. A useful activity will be the pull of the upper block to the chest. To complete this back exercise in the gym:

Go to the sports equipment, install the handle (straight).
Sit on a bench and fix your feet with rollers.
Grab the handle with a wide, straight grip.
Start pulling the bar to your chest as you exhale, bringing your shoulder blades together.
Slowly return the bar to its original position.
Repeat the required number of times.

Dumbbell Exercises

Dumbbells provide great assistance in pumping the muscles of the back of the body. These sports equipment are good in that all exercises for the back muscles can be performed at home. The main thing is to remember the basic truths:

perform all movements smoothly;
keep your lower back straight;
help less with your hands, focus on the back.

Exercises for the back with dumbbells, which must be performed slowly in four sets of 12 times:

Thrust to the waist: stand as straight as possible, lean forward, keep your spine straight, bend your knees slightly. Pulling your elbows to your belt, bend your arms with shells so that your shoulder blades come together. Repeat.
One-handed dumbbell pull. Lock the back of the body by placing your palm and knee on the bench. Take the shell with one hand. Pull the dumbbell as high as possible to the body. Return to starting position. Repeat these exercises on your back in the gym for the other hand.

Lower back exercises

Back exercises in the gym such as hyperextension are a great way to strengthen your lower back. Technique for using classes using body weight:

Sit on the simulator face down.
Fix the legs with a special roller.
Put your hands behind your head.
Keep straight and slowly lower your torso down.
Slowly return to the starting position and delay (1-2 seconds).
Perform 2-3 sets of 12 times.

Such exercises on the back in the gym may seem difficult for the fair sex. There are other lite exercises to strengthen the lumbar. Back training for girls is performed without simulators using a special mat:

Gymnastic bridge. This simple exercise strengthens the torso by partially stretching the muscles. An additional plus of the bridge is the alignment of the spine along the vertical axis. The technique is simple: standing on your feet you need to bend so that you can simultaneously stand on your hands, leaning over yourself.
Gymnastic roller. A great projectile for pumping lumbar muscles and the press. It is necessary to place the knees on a soft surface and, holding the roller handles with both hands, roll forward to the maximum distance.

Trainers for the spine

Exercises for losing weight and strengthening the spine are best performed with the help of special simulators. They can have different types and specifications. It all depends on what parts of the back of the torso a person wants to pump. Before use, be sure to consult with a trainer. In the gyms you can see such shells:

for unloading and straightening the spine;
different types of rods (upper, lower, side);
rod machine and others.

Gyms are equipped with a large number of modern sports equipment that will help pump your back. The muscles of the back surface of the torso are composed of large muscles, so they need a special load. It is best to work with traction simulators and a barbell in the gym. It is very important to perform movements slowly and methodically, in order to avoid serious injuries. Loads must be increased gradually. Useful advice: you need to start and end all workouts in the gym with a light warm-up aimed at stretching the muscles.

Video: how to build a girl’s back

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Back training is always special in the program of any builder. After all, it is a huge layer of muscles and a central link involved in all exercises. A developed broad back is not only beautiful and aesthetically pleasing, but also functional, due to the fact that a strong and strong back will allow you to progress for a long time in almost all exercises.

Workout backs or how to build a wide back

The topic of the article is how to build a wide back. It is from her that you will learn how to properly build your back workout, what exercises for back muscles are effective, what to look for and how to protect yourself from injuries.

Introduction: how to build muscle back

The back muscles are the largest muscle group of the upper body (in the whole body the second, after the legs). Namely, because of their size and strength, the back muscles are capable of performing heavy and large work, and they love it.

If you want to build up your back muscles, then discard all sorts of things like pumping, drop sets and the like. Heavy with heavy working weights - that's what you need, and nothing more.

The range of repetitions in training the back to the mass should be 4-6 in the basic movements. It is this range that will allow you to take large weights, and you finally feel how sore back muscles after training. If you add any simple one-joint exercises, perform up to 8 repetitions while maintaining the general principle - heavy working weight.

All this will not work if you perform exercises in a disgusting technique. Firstly, it is simply traumatic, and secondly to no avail (the load is usually sprayed over the entire body, and you pull the weight just to stretch it, and not to work out the muscle group - there will be no growth).

Extreme repetition should be difficult, but in perfect technique. Weight does not go - throw it!

Stay true when training the back to the principle of progression of the load (on progression and other factors of successful muscle growth). Increase working weights, do 1-2 reps more than in the previous workout, take less rest between sets, but increase workload from workout to workout.

Do not tear yourself one place. If the weight does not go, drop it. Once you injure your back, you cross out all subsequent workouts for the duration of your injury recovery. And it can be a very long time. We did just 3 reps today instead of 6, and okay. On the next, do more. This approach is the least traumatic and will keep the progression.

The back muscles are paired muscles that braid the back of our body. Conventionally, back muscles can be divided into two groups:

Domestic - diamond-shaped, large round, muscle leading scapula and others. They are located deep beneath the outside and, with proper development, push the outside, creating the thickness and depth of the back.

External - the broadest muscles, trapezius muscle, dentate muscles, extensor muscles of the back. These muscles are on the surface, which means that attention should be paid primarily to them.

When talking about the development of the back muscles, firstly, they mean the development of the latissimus dorsi. These are the largest muscles on the back. They form the coveted V-shaped silhouette. Therefore, the priority in training the back should be on exercises that primarily develop the widest.

For effective training of the broadest muscles, it is necessary to understand the functions that they perform in our body. The main functions are to bring the upper limbs to the bottom of the body in front, top and side. In a simple way - this is craving for yourself. That traction should be the basis for the training of the widest.

The most natural, functional and physiological, and also a wildly effective exercise for training back muscles and specifically the broadest ones are pull-ups. Throw light traction on the block, pullovers in the simulators to hell and focus on heavy pull-ups.

Secondly, the trapezius muscle is responsible for the volume of the upper back. It is located in the middle. Due to the attachment points in the neck and shoulder joints, the developed trapezium forms characteristic tubercles on the sides of the neck.

The function of the trapezius muscle is to bring the shoulder blades to each other, lifting them up and down. Indirectly, the trapezoid works in many exercises on the back, because constantly moving blades and their reduction. The most suitable exercise for the development of the trapezoid is shrugs (straight and inclined).

Two elongated muscles stretching from the bottom of the back to its top along the spine are the extensors of the back (long back muscles). Their function is simple and consists in bending and unbending the case forward and backward.

Do not forget about the extensors of the back. Developed extensors lay a powerful base for the stability of the back in many exercises and allow you to progress for a long time.

The most effective exercise for back extensors is deadlift. No question - this is the best exercise for working out the whole body, including legs, back, arms. You wildly pump the thickness and depth of the back, strengthen the ligamentous apparatus, because the working weights are the largest in deadlift. The only drawback of deadlift is that by doing it you will not make your back wide (for many this will be a revelation).

And finally, the dentate muscles that connect to the oblique muscles of the abdomen. Due to the small layer of subcutaneous fat (), developed dentate muscles create an additional plus to the athletic appearance of a person.

The most effective for their training are pullover varieties and diagonal twists on the press. However, do not bother much with their training. They will grow after the main massif of the back.

Back muscle exercises

Before you figure out which exercises for back muscles are better and which are worse, determine your priority muscle groups. This is practically no one does. Decide what you want? A narrow waist and a wide top of the back or a powerful, strong and deeply worked back. Based on this, you need to select the appropriate exercises.

The most effective exercises for the development of the trapezius muscle: dumbbell or barbell shrugs

The most effective back extensor exercises: deadlift is one and only. There is nothing better than it (no hyperextensions or inclinations with a barbell on the shoulders and will stand next to it).

An important point that is constantly reaffirmed on the pages of this blog is that in any back exercises the back should be straightand lower back arched. Such a position with the pelvis allotted and the chest forward, provides, firstly, the safety of the lower back, and secondly, in this position, the back muscles contract correctly and most fully.

It is worth saying that in all exercises on the back, biceps work out. If improperly executed, it takes most of the load, and since is a small muscle, compared to the back, it quickly gets tired, limiting your progress.

That is why, the priority is the technique of performing exercises, during which the target muscles work to the maximum, and the biceps is turned off. This is achieved by the correct mechanics of movement, a good brain-muscle connection, when you consciously know how to reduce what you need.

If, after training your back, your biceps are sore the next day, then you still have room to grow technically. Improve your technique constantly, do not drop this thing, work out every little thing to such an extent that the body automatically performs the necessary movements and contractions.

Learn the technique of exercises at home without weight (or use improvised tools that simulate a barbell or dumbbell), practice movements slowly and at full amplitude. This approach gives real results, because strengthens the neuromuscular connection.

Pull-ups

To analyze the best exercise for the latissimus dorsi (what can I say, the entire back, including its width and depth), I urge you to read the article "".

Briefly her findings:

The grip is wide enough to turn off the biceps and make the latissimus muscles work.
The grip of the arms of the crossbar is straight, with all five fingers on top.
Stretch to your chest, so you load the entire triangle of the back.
Do not think about hands; your task is to take your elbows back behind your body.

This is a lightweight version of pull-ups (learn the technique of traction of a vertical block). If you are a beginner, then this is a worthy version of the exercise (because you can take less weight than your own), which will teach you to reduce the necessary muscles with the right approach and give a good groundwork for the future. However, if you can perform at least 5 technically correct pull-ups, then you do not need the pull of the vertical block.

A professional athlete can also benefit from the pull of the vertical block. Firstly, using this exercise in various super series or drop sets to increase the intensity of training. Secondly, using the traction of the vertical block for the deep study of individual muscle segments. This exercise allows you to tilt the body back more than in pull-ups, which means the ability to work out the bottom of the widest higher.

Pay attention to the vertical block traction technique, as There are several non-trivial points that few pay attention to.

The projectile cable must move strictly vertically at any point in amplitude.
The cable should, as it were, enter the chest at a lower point and lower down the spine.
The elbow points and the cable should move in the same plane (down). It is not permissible to take your elbows back or forward. The elbows wind up behind the body, due to its deflection in the thoracic region.

Inclined rod pull

Learn how to tilt the bar rod. Pay attention to such trifles as a grip (its width and orientation is straight, reverse), tilt of the body (the closer to the horizontal, the better the back muscles work, but the more negative the load on the lower back), the trajectory of the bar (pull along the legs to the very bottom abdomen) and elbows (elbows wind up behind the body).

May be a more effective exercise for the back muscles than pulling the bar in an inclined position. The mechanics of movement are preserved, however, the simulator for traction T neck allows you to unload many muscle stabilizers, and therefore increase working weights.

Only God forbid you to train on inclined or horizontal sunbeds - the sunbeds themselves, firstly, limit the amplitude of movement, and secondly, it is very difficult to learn how to contract back muscles in this position (due to the inability to bend the back). Output: Only pull while pulling the bar T!

One-handed dumbbell pull

Due to the fact that the exercise is one-sided, it is simpler and easier to perform. In addition, the amplitude of execution also increases due to the lack of a rod in the middle of the body. There is an opportunity to start the dumbbell far beyond the body at the top point and stretch the latitudinal ones at the bottom as much as possible. For a technical understanding of how to pull a dumbbell with one hand while tilting, check out.

Horizontal block rod

Exercise affects the middle and lower back if you pull the cable to the lower abdomen. However, if you take the wide handle and pull to the chest, the exercise will stimulate the upper back. Read more.

Choose the optimal length of the cable, because sitting far away, it will be difficult for you to maintain a straight back position.
Stretch your back muscles at the lower point, giving the body forward.
At the top, the back is perpendicular to the floor. It is not permissible to tilt the housing back.

Shrugs translated from English is a shrug. This is the exercise that makes our shoulder blades move. The trapezius muscle is just responsible for such movements, which means shrugs are a favorable exercise for the development of trapezium volumes.

Scrubs can be performed by acting on the trapezium in different ways for its most complete stimulation. You can pull the weight by lifting the shoulder blades up. Or perform shrubs in a slope, in which the shoulder blades will be reduced to each other.

This exercise can be performed with dumbbells or with a barbell. With a bar it is more convenient to progress in the scales. Dumbbells are more convenient to keep around. An alternative could be a simulator that simulates dumbbell handles, on which you can increase weight, using pancakes.

Shrugs - an exercise for more experienced athletes. Beginners have enough pull-ups, deadlifts and various types of horizontal rods, in all these exercises the trapezoid also works great.

Do not make the stupid mistake of many visitors to gyms that perform shrags, turning their shoulders for some reason. This is a direct path to injury, as the load on the shoulder joint increases, and the trapezoid is not anatomically adapted to perform such complex movements, and even with heavy weight.

Deadlift

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