Exercises on the back in the gym: a complex for strengthening

Exercises on the back in the gym-complex for strengthening the spine

Correct posture and a broad back are the basis of a slender figure.

Modern gyms are equipped with quality simulators that will help develop all the necessary muscle groups.

People who want to have a strong torso, it remains only to develop a set of exercises for the back on their own or with the help of a qualified fitness instructor.

How to strengthen the muscles of the back

Back is an important part of the human body, thanks to which all people are able to walk on two legs, to withstand the weight of the whole torso. Therefore, it is so important that the muscles of this region and the spine are properly developed.

For these purposes, special training has been created, which should be performed in the gym. At home, it is not always possible to achieve an effective load on the musculature.

An important role in sports is healthy eating. Training on the simulators in the hall selects a lot of energy, which must be replenished correctly. Muscle growth is promoted by protein and non-carbohydrate foods. Suitable for:

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

Before you start swinging your back in the gym, you need to know which muscles help keep the spine. They are divided into three groups:

1. trapezoidal;
2. the widest ("wings");
3. rectifiers.

The rest of the back muscles (rhomboid, round and jagged), however, take part in all the basic movements.

Standard exercises to strengthen the muscles in the spine in the gym help not only to acquire a slender body, but also contribute to weight loss, and also to correct scoliosis. The basic exercises program includes:

• Pulling up. Without this occupation, you can not do with someone who wants to have a strong torso. Pulling up helps to build the widest muscles, and they become especially effective if they are carried out with a wide grip.
• Deadlift. A heavy basic exercise on the back in the gym, thanks to which not only the musculature of the back of the torso is pumped, but also practically all parts of the body. Static traction strengthens the trapezium and straighteners of the spine. The technique of execution is simple: straighten, holding the bar on extended arms from the starting position (the back is bent to the waist, the head looks forward, the shoulders and chest are held exactly).
• Thrust rod in slope. Training will help to give the back surface of the body a visible volume and to pump out the broadest, rhomboid and trapezoidal muscles. Technique: hold the bar with a straight grip, while in the "body forward, knees are half-bent pull up the projectile to the chest, pressing your elbows to the body.

Exercises on the widest back muscles

The pledge of the ideal figure of an athlete is the pumped-up latissimus muscles of the back. They are also called "wings".

In order to pump this muscular group, it is not necessary to use a special simulator for the back. Perfect fit pulling a wide grip with weighting.

These exercises are good as a warm-up - before the main training it is desirable to perform two approaches 10 times.

Another exercise to strengthen the back (the widest muscles) - the variation of traction (stanovaya, in a standing incline, vertical).

The job is to use special simulators or a bar. A useful occupation will be the traction of the upper block to the chest.

To perform this exercise for the back in the gym:

1. Approach the sports equipment, set the handle (straight).
2. Sit on the bench and fix your feet with rollers.
3. Take the handle with a wide, straight grip.
4. Begin to pull the neck to the chest as you exhale, taking off the shoulder blades.
5. Slowly return the neck to its initial position.
6. Repeat the required number of times.

Exercises on the back with dumbbells

The big help at prorolling muscles of a back part of a trunk have dumbbells. These sports shells are good in that all exercises for the back muscles can be performed at home. The main thing is to remember the basic truths:

• all movements are smooth;
• keep the small of the back flat;
• less help hands, focus on the back.

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

1. Thrust to the belt: stand as straight as possible, tilt forward, keep the spine straight, slightly bend your knees. Pulling your elbows to your waist, bend your arms with shells so that the shoulder blades meet. Do the repetition.
2. Thrust dumbbells with one hand. Fix the back surface of the body, placing the palm and knee on the bench. Take the projectile with one hand. Tighten the dumbbell as high as possible to the torso. Return to the original position. Repeat these exercises on your back in the gym for the other hand.

Exercises to strengthen the lower back

Such an exercise on the back in the gym, like hyperextension, is a great way to strengthen the lower back. Technique of doing exercise using body weight:

• Arrange on the simulator face down.
• Fix your legs with a special roller.
• Put your hands behind your head.
• Keep straight and start lowering your body slowly.
• Humbly go back to the starting position and hold up (1-2 seconds).
• Do 2-3 approaches 12 times.

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

1. Gymnastic bridge. This simple exercise strengthens the torso by partially stretching the muscles. The additional plus of the bridge is the alignment of the spine along the vertical axis. The technique of execution is simple: standing on the legs must be bent so that you can simultaneously stand on your hands, leaning over yourself.
2. Gymnastics roller. A beautiful projectile for pumping the muscles of the lumbar region and the press. It is necessary to place the knees on a soft surface and, holding both the handles of the roller, roll out forward to the maximum distance.

Training apparatus for the spine

Exercises for slimming back and strengthening the spine are best performed with the help of special simulators. They can have different types and specifications.

It all depends on which parts of the back of the torso the person wants to pump. Before using, always consult with the trainer.

In the gym you can see such shells:

• for unloading and straightening of the spine;
• different types of traction (top, bottom, side);
• rod mill and others.

Gyms are equipped with a large number of modern sports equipment that will help pump your back. Musculature of the posterior surface of the torso consists of large muscles, so they need a special load.

It is best to work with traction simulators and a bar in the hall. It is very important to perform movements slowly and methodically, in order to avoid serious injuries. Load should be increased gradually.

A useful tip: start and finish all the workouts in the hall with a light workout aimed at stretching the muscles.

A source: http://sovets.net/5981-uprazhneniya-na-spinu-v-trenazhernom-zale.html

The best exercises on the back in the gym

Our spine is under constant load.

In the sitting position, he can withstand about 20 kg of weight, in standing - from 8 to 15, and in the recumbent - from 6 to 9 kg.

In fact, our back does not rest, which is why it is so important to shift some of the load to the muscles. This is especially true of people who lead a sedentary lifestyle.

Weak musculature is unable to support the spinal column, and this threatens with a violation of posture, the development of serious diseases of the musculoskeletal system.

How can this be avoided? It is necessary to visit the gym in order to strengthen the muscular corset, which will slightly relieve the spine, make the body strong and slender.

All the details of the development of the spinal musculature will be discussed later.

Whom do exercises for the back fit?

Dorsal musculature in girls is initially less developed than in men. A characteristic feature of representatives of the weaker sex - narrow shoulders and chest, wide pelvis and hips. And in men, on the contrary, the shoulders are wide, and the pelvis is narrow. That's why the exercise program for them is different.

Women's Complex

If a woman wants to strengthen the musculature of the back, correct the postureThe hall must be visited at least 2 times a week.

The more magnificent the chest, the higher the risk of postural defects, spine diseases.

Basic exercises for women:

hands do not bend!

Trapezoidal muscles are formed.

If you are a beginner, take dumbbells with a minimum weight, hands along the hull. Raise your shoulders as high as possible, but do not bend your arms. At the highest point, hold for 5 seconds (A), return to the starting position (B).

1. Traction in the slope of the reverse grip

Take the dumbbell (-3 kg) from below, so that the palms are pointed at the face. Bend the body forward so that an angle of 45 degrees is formed. Raise both hands in different directions, make sure that they do not bend at the elbows.

Do not arch your back, the spine should be straight, it threatens with a violation of posture.

1. Alternate thrust in slope

The latissimus dorsi muscles are treated, while the load on the spinal column decreases.

2 variants of the initial position:

• Turn sideways to the bench, lean your right knee and hand on it. Tilt the trunk, the left leg back.
• Both limbs on the floor, you need to push forward and slightly bend the right leg. With your right hand, lean against the bench, tilt your body.

Take a projectile weighing not more than 3 kg in the left hand. On inhalation, raise your hand to your stomach or slightly higher. At the highest point, hold for 5 seconds, remove the blades. On exhalation, return to the starting position.

Back, legs should be straight. Only hands work, the body remains motionless. Almost all muscles work

Stand, legs with slightly bent knees at shoulder level, socks straight or slightly outward. Go down to the bar, the back is even, take the projectile so that the palms are turned to face.

Tear off the bar from the floor due to the tension of the hips, parallelly smoothly unbend the back. Do not strain your hands, take them like ropes. At the highest point, bring the shoulder blades, spread your shoulders, chest and then your knees.

In order to lower the projectile, first bend your legs, take the pelvis back and gently tilt the body forward. The bar moves vertically, along the shins and hips.

Do not round your back, strain the muscles of your abdomen.

effective exercises to strengthen the back of girls:

Complex for men

Wide back muscles, biceps are being trained.

Grip the crossbar with the back of your hand to yourself. The distance between the extremities is at least 30 cm, so the broadest muscles will get a good load. The legs are bent at the ankles and slightly bent to prevent jerking.

On inhalation gently tighten the chin to the crossbar, due to the strain of the muscles of the back and hands, exhale. Hold this position for 5 seconds. Breathe in again, gently down.

Do not relax, raise your shoulders. The beginning of recovery is due to the dorsal muscles, and the upper point of the biceps.

If it's hard for you to do this exercise, use a special counterweight.

the back should remain flat

In this exercise, numerous joints and almost all muscle groups are involved.

Stand - legs at shoulder level, socks look straight, you can slightly deploy to the sides. The position should be as stable as possible.

Bend your legs and descend to the bar, the back is straight, take the projectile with your hands from yourself (direct grip). Upper limbs at a width of 20-25 cm.

The trunk is lowered forward, the spine is even, the scapula is shifted.

Start lifting the bar due to the efforts of the hip muscles, the back does not move. First lift the trunk, and then level the knees. Lower the projectile vertically (along the line of the hips and legs).

The wide muscles of the back, arms, trapezium are being trained.

The starting position should be stable, the legs slightly divorced, bent at the knees. Tilt the body, with even hands grasp the bar so that the back of the palm is facing you. Align, lift the projectile.

Then you need to tilt the body at 45 ° and slightly bend your back in the lumbar region, the projectile in your hands in front of your knees. The lumbar muscles are tense.

Raise the bar to the bottom of the press, while the elbows are retracted and lifted as high as possible. This is how the spinal musculature will work, not the biceps. Hold in the highest point for 5 seconds return to the starting position.

During the exercise, do not move your legs and head. The distance between the hands should be 25 cm. In order to use the trapezium, lower the blades at the highest point.

how to pump the back muscles:

Universal exercises for the back

Male and female complex can be supplemented with the following exercises:

Working muscles of the lower back, the back of the thigh.

Lie on the trainer so that the legs are under the rear roller, and the pelvis on the front cushion. The legs and back form a straight line. Gradually sink down, for a moment hold, and return to the starting position.

Hyperextension warms the muscles before performing heavy exercises. This exercise can be performed on the fitball or simply on the floor, leaning on the stomach.

Exercises on the block simulator

The pull of the horizontal or vertical block ends the main workout in order to fix the result. There is a study of the wide muscles of the back, biceps, deltas, forearms. This is a simple exercise that does not require special skills.

Indications and contraindications

with back pain immediately stop

Why is it so important to strengthen the back muscles? First, the posture improves, the person looks slim, tall. Secondly, the pain in the back and legs disappears.

Thirdly,with the help of exercises for the back, the patient recovers from injury, only in this case the complex should be coordinated with the attending physician, who has information about the course of the disease.

Basicreadings:

• Hypodinamy, a sedentary lifestyle.
• Osteochondrosis - the spine becomes more mobile, the musculature of the back is strengthened, posture improves.
• The initial stages of scoliosis - strengthens, stretches the corset of the spine, because of which the curvature decreases or disappears altogether.
• Intervertebral hernia - there is unloading of the spine, pain syndrome disappears, flexibility returns, mobility is restored.
• Prophylaxis of diseases of the spine.

It is strictly forbidden to perform exercises if a person feels a sharp pain in the back.This applies to people with diseases of the musculoskeletal system who performed exercise therapy under the guidance of a doctor. Such pain is a harbinger of a relapse.

Basiccontraindicationsto performance of exercises with application of sports shells (dumbbells, rods):

1. increased blood pressure;
2. asthma;
3. pregnancy;
4. cardiovascular diseases;
5. severe diseases of the spine;
6. women have poor health at menstruation;
7. any chronic ailments.

Recommendations of trainers

start with light exercises and gradually increase the load

First of all, you need to soberly assess your physical abilities. If you are a beginner, then start with simple exercises with minimal burdens.

Allow yourself and your body to learn the technique of doing the exercise, bring it to the automation and only then increase the load.

Do not forget, back exercises are extremely traumatic!

The minimum number of repetitions for beginners is 10 times. Try to constantly increase the number of repetitions by 1-2 times. After doing the exercise, increase the load more than 15 times.

If you want to increase your body weight, then perform more basic exercises for the back with loose projectiles (barbells, weights, dumbbells). The number of sets should be reduced.

Dorsal muscles often work out in one day with the pectoral muscles. It is recommended to start from the back, as these muscles are larger and require more strength and energy for pumping. However, if the muscles of the chest fall behind, then start with them.

General recommendations:

• the duration of the first three trainings should not exceed 20 minutes;
• the maximum duration of studies for girls is 45 minutes;
• exercise regularly with a break of 48 hours;
• always start with a warm-up (tilt, stretch, bend);
• alternate exercises with weight with gymnastic exercises;
• food should be balanced: proteins, fats, carbohydrates and vitamins;
• drink at least, l of water without gas during training.

There is a mass of exercises for strengthening the muscles of the back, which are performed in different variations. But we can distinguish the following: pull-ups, traction with bars, with dumbbells or weights in a slope.

As well as classes on the block simulator and hyperextension for completing the complex. In addition, do not forget to listen to your common sense, personal trainer and doctor.

After all, a strong and strong back is not only beautiful, but also important for health!

A source: http://1treniroa.com/uprazhneniya/v-trenazhernom-zale/na-spinu-v-trenazhernom-zale.html

Exercises for the back in the gym: the 8 most effective exercises

We'll talk about what exercises for the back in the hall are the most effective! And so, often, visitors to gyms are in the habit of working out only those zones that are visible in the mirror. As a rule, these are pectoral and brachial muscles, biceps, and a press.

But paying attention to the back is essential not only to ensure symmetry between the front and back of the body, but also with the goal of overall health promotion.

A weak muscular corset can lead to a violation of posture, as well as provoke acute pain, especially with increasing loads on the upper humeral girdle.

What back muscles need regular treatment? The best exercises for the back in the hall

Performing exercises for the back in the gym is extremely important for the development of the reference V-shaped torso.

After all, the sign of the ideal male figure is the broad shoulders, the relief chest and the narrow waist.

In order to achieve this effect, it is recommended that the following spinal muscles be treated regularly:

1. the broadest;
2. diamond-shaped;
3. trapezoidal;
4. straightening the spine;
5. obliques.

The exercises listed below can be combined into a single training complex, which needs to be given at least two sessions per month. But it is more appropriate to add one exercise to your regular training plans.

Deadlift

This technically complex exercise will help to work out the entire back muscle group (from the calves to the shoulder muscles). The effectiveness of training is determined by the fact that when properly performed, 75% of the muscle mass is involved, including the broadest and trapezius muscles of the back.

It is very important to follow the technique of implementation, because any errors can lead to serious complications, including hernia and jamming of the vertebral nerves.

Start work with the bar is necessary with a minimum weight, not forgetting about the weightlifting belt. For one workout, it will be sufficient to perform 3 sets of 6 repetitions. After a few sessions, you can increase weight, while the number of approaches should remain the same.

Thrust rod inclination (forward and reverse grip)

This, the exercise is recommended to those athletes who for some reason are not ready to perform the classic version.

If done correctly, the maximum weight will be obtained much faster, without fear of the development of a large number of complications for health.

Depending on the initial physical training, you can raise the bar:

• a direct grip (with mainly loaded trapezius muscles);
• back grip (the neck is picked up from under the bottom, as a result of which the latissimus muscles are worked out).

It is recommended to combine a straight and a back grip in one workout. For example, you can do 2 approaches (6 repetitions) in each way.

Pulling up a wide grip

Many athletes have heard that pull-ups directly affect the development of the back. Indeed, pull-up is one of the best ways to develop the upper shoulder girdle and back in general.

But only pulling, performed with a wide grip, will maximize the widest muscles. Pull-ups are suitable even for beginners, because it is difficult to make mistakes in performance. In very rare cases, pain can occur in the shoulder joints.

Pulling up is recommended at the beginning of the workout, using a horizontal bar, or a special simulator. The number of repetitions and approaches is selected by the coach, based on the weight and physical fitness of the athlete.

But in the end, you need to learn how to perform 82 pull-ups for 5 repetitions. Increase the load further is not necessary, because it will lead to the deterioration of the shoulder joints. If the reference amount of pull-ups is mastered, then we can add weighting agents, but do not increase the number of approaches.

Before each approach to the bar, it is necessary to warm up the shoulder joints. And by themselves, pull-ups are an excellent workout before performing a deadlift.

Also, the back and hands can be effectively pumped through the TRX simulator in more detail HERE. He not only pumps muscles but actively burns fat on the body. Suitable for aerobic exercise.

Thrust of the T-fretboard

Drawing the T-neck to the chest is one of the classic exercises, which is great for those who can not take a lot of weight while lifting the bar in a slope.

Thanks to the fact that the simulator allows you to make an emphasis with the stomach and hips, the spine is not loaded. This means that the athlete can do more repetitions and take more weight. To lift the T-neck you can:

• neutral grip (palms facing each other);
• narrow grip (palms are maximally reduced);
• wide grip (the arms are spread apart, the palms "look" down).

The wider the grip, the better the muscle corset will be developed. With neutral grip, the maximum attention is paid to the rhomboid muscles, and at the narrow - the biceps are additionally pumped.

Exercise is performed at the end of training, according to the system of "refusal" repetitions. This means that the T-neck should be lifted as many times as it will be enough, and after the appearance of the characteristic symptoms, add 2-3 more repetitions.

If there is no special simulator in the hall, it is possible to lift the usual fixed neck, with a counterweight on the working side.

Otherwise, squats and slopes with a weighting agent will be performed, which in no way will affect the development of the back.

Thrust of the lower block by direct and reverse grip

This exercise will allow you to pump even the smallest back muscles.

The advantage of pulling the bottom block is that it can be performed by even women, as well as people with a minimum level of physical fitness.

The load is adjusted by increasing the weight, as well as by changing the width of the lever of the simulator.

With the classical thrust of the lower block (straight neutral grip), the latissimus muscles are worked out. If you perform an exercise with a wide handle, the load will be transferred to a fairly specific area of ​​trapezius and rhomboid muscles.

The thrust of the lower block is best performed immediately after the station. It is enough to execute 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds on holding the handle of the simulator at the chest, and as much for rest between repetitions.

If the exercise seems too easy, then it is recommended to complicate it not only with weight gain, but also with a change in grip.

Carrying the thrust of the lower block with a reverse grip, you can work out almost all the back zones and biceps.

To reverse the grasp often pass athletes who have already "taken" the maximum weight when performing the classic thrust of the lower block.

Thrust of upper block

The traction of the upper block is also considered one of the easiest and relatively safe training for back development.

The simulator will become an outlet for those people who have not yet mastered pull-ups with a wide grip.

Due to the possibility of increasing the load, the thrust of the upper block is suitable for those who have already reached the standard 82 repetitions and wish to develop further.

Exercise is an excellent workout for the shoulder joints. It is enough to execute three sets of 12 replicates. But if the athlete uses the maximum weight, it is better to work with the simulator after pre-heating the muscles and classical pull-ups.

Thrust dumbbells with one hand

This exercise allows you to work out both sides of the back, controlling the weight for the working and non-working hands.

Also significantly increases the amplitude of movements.

If the neck is raised only to the level of the press, when working with the deadlift, you can lift the elbow by the level of the shoulder when working with dumbbells.

Almost all muscles of the upper back are involved. By focusing the non-working hand on the bench, the risk of improper operation with dumbbells is significantly reduced. Torso is easy to control, fatigue does not come so quickly that it allows you to perform more repetitions.

Lifting dumbbells with one hand is usually done in the middle of training. It is enough to execute 3 sets of 10 repetitions.

Hyperextension

- refers to very easy exercises, so it is suitable for women and beginners.

To complicate the lifting of the hull is not easy, therefore the number of approaches can be determined by the "to failure" method.

Athletes often perform hyperextension during breaks between basic approaches. The technique is quite simple:

1. Fix the legs so that the hips lie completely on the bench with a 45 degree angle of inclination;
2. Cross your arms over your chest;
3. Raise completely straight back until the body is in a position perpendicular to the floor;
4. Slowly take the starting position.

Also, you can perform hyperextension from a classical bench or on a Roman chair.

Restoring your back after training

If the whole training was devoted to the development of the back, you need to pay attention to the qualitative recovery of the body.

First, you must give up any load on the latissimus muscles, otherwise the risk of injury will increase several times. Secondly, it is advisable to visit a masseuse, which will help prevent the development of painful symptoms.

Also, you can drink potassium and perform several exercises on stretching your back (for example, pull your knees to your chest, or try to reach the soles of your feet from the sitting position).

A source: https://kachajsya.ru/dlya-muzhchin/uprazhneniya-dlya-spiny-v-zale.html

Exercises for the back: training in the gym and a complex for women

Few people now think about their lives without training in the gym. Everyone understands what use and pleasure lessons bring. Taking care of their appearance, ordinary people achieve stunning results, achieving a beautiful sports figure.

When it comes to the ideal sports body, the first thing that comes to mind is a wide, powerful back that outlines the inverted triangle in the male silhouette.

It is not so easy to pump this back, but it is quite possible, if you know the basic principles of training and diet.

Here you will find a similar article on "A complex of exercises for strengthening the back muscles at home."

Important principles of training

The imposing appearance of your back is attached to three main groups:the latissimus muscles of back, trapezoid and lumbar.

Developing all three, you can achieve an indicative result.

And without developed muscles there will be no good sporting image, no distinctive results in strength exercises (squats, deadlifts).

Having come to the hall for the first time, most likely, you will be engaged in a circular program, that is, working out for every workout the entire body.

Having accumulated experience, it would be more reasonable to switch tosplit-program- the option in which your workouts are divided into separate trainings for the hands, feet, for example, back, etc.

Since the back is an accumulation of large muscle groups, it will be advisable to allocate more time for its training, or at least not combined with complex training of hands (when the biceps are tired and there is no time and energy on the back) or with heavy squats (when there is no remaining forces).

The best thingCombine back training with exercises for triceps, shoulders, hips and biceps. This takes into account the scope of the athlete.

In the event that your work is somehow connected with physical labor, then in exercises on your back you should limit yourself3-4 species,and if in working hours you do not particularly use the lower back, then the program should be based on the calculation6-8 exercises.

- that's what can happen if you ignore safety rules. Therefore, all exercises must be fully armed, having studied in detail the correct technique of execution.

It is not necessary to chase the high scales at the beginning of the training, it will come to that before, but it is necessary to increase the working weight very carefully, without making big jumps.

For treatment of pinching of the nerve in the cervical spine, read here.

Why should I strengthen my back?

Strong trained back muscles not only look beautiful visually, creating an athletic image, but they can also solve some health problems. And also by strengthening these muscles, you promote the prevention of osteochondrosis.

So, by strengthening the dorsal muscles, you solve such problems:

• Prevention of cervical osteochondrosis and osteochondrosis of the thoracic region;
• Prevention of lumbargia (nerve disease);
• Formation of correct posture;
• Strong muscles promote better blood circulation in the spine, which helps to avoid problems with this organ;
• The stronger the muscles of the waist, the easier it will be for you to withstand physical exercise;
• Prophylaxis of scoliosis and hernia.

Types of exercises on the back

All exercises are divided intobasic and insulating. To the basic (polyarticular) carry those exercises that involve large muscle groups and joints. This is a fairly difficult task for the technician.

The basic exercises for training dorsal muscles include:

1. Deadlift;
2. Squats;
3. Thrust rod rod in slope;
4. Pulling up (both with own weight, and with burdening);

Of course, there are more isolators. This type of exercise includes those that involve only certain specific muscles. They are mainly aimed at developing the broadest.

To the isolation exercises for the back are:

• Thrust of the upper block (any grips);
• Frontal thrust;
• Hyperextension;
• Thrust of dumbbells in slope;
• Shragi;
• Deadlift (or gud moning).

We make the back wider and pumped up

To create a visual effect of the broad back, it is better to choose exercises aimed at developing the widest muscles. But for the best result it is necessary to combine basic with isolating.

Exercises:

1. Deadlift.Fully considered the leader among all kinds of burden on the back. It develops not only the broadest, but also absolutely all the muscles-stabilizers of the back. Performing stanovuyu is not more often than once in 10 days, which is associated with its increased traumatic danger. Performance: the bar set on the floor should be taken with a wide back grip from the position of the half-deck. With a flat back, move the barbell up, raising to the level of the knees. The shoulders should be straightened.
2. Thrust rod in slope.It is done like this: the rod is mounted on the posts. The athlete takes the bar with a wide grip, tilts the body at an angle of 45 degrees, legs are widely supplied. In one motion, the bar is pulled to the waist, while the shoulder blades are to be brought together. In this case, keep the waist straight without tilting it.
3. Pulling up.This is also the gold standard among exercises. Excellent development of the "wings" of the back. For the performance you need a horizontal bar, the handles of which you need to take wide (the wider, the better for the width of the back). Cross your legs, pull up, pulling the shoulder blades.
4. Thrust of the vertical block.Such a simulator is in almost any room. It is well known and universal. For our purpose, it is best to perform a craving for the breast. Execution: the athlete takes the handle of the simulator (widely), the legs are fixed under the roller. Smooth movement athlete pulls to the chest area handle, while reducing the shoulder blades.

Repeat as many times as necessary.

For the beauty of the back

It is generally accepted that a beautiful slender body can be considered beautiful. This also applies to the back. To create a relief, of course, it is better to talk about a diet, but exercises can solve this problem.

In order to make the backrest beautiful, it is worth doing such exercises:

• The pull of the vertical block behind the head.It is simple: just like the thrust to the chest, but with one exception: the handle is not led to the chest, but to the head, to the level of the ears.
• Thrust dumbbell to the belt.Excellent form the upper part of the broadest, gives relief. The athlete leans back and rests one foot on the bench, holding a dumbbell in one hand. With one smooth movement, the dumbbell pulls, and the path of the arm moves to the waist. Then the hand relaxes, as if falling down.
• Thrust of the T-neck.For this you need a special simulator. The athlete holds a special handle, while the neck of the simulator is between the two legs of the athlete. There is a pull to the belt.

Strengthen the lower back

As noted above, a strong loin will play a good role in your life. After all, everyone wants to be stronger and more enduring than before.

To make the muscles of the lower back stronger, pay attention to the following exercises:

1. Hyperextension.With or without weight, but here you can not do without a special bench. The principle of operation is simple. The athlete makes the slopes through the goat, while maintaining a flat back. Weight is in the hands, pressed to the chest. To look at it it is necessary forward, that the head does not feel dizzy.
2. Romanian draft(good morning). The sportsman approaches under the bar, established on racks, puts to itself on shoulders. Smoothly, the slope is forward, the legs are arranged so that the pose is comfortable. After making a slope of 90 degrees, return to the starting position.
3. Deadlift.The technique is described above. It should be noted that this chic exercise perfectly promotes the strengthening of the dorsal muscles.
4. Squats.It would seem that the exercise is not for the back. In fact, this serious basic exercise miraculously affects the lower back with proper performance. The muscles of the lower back work like stabilizers, and with increasing working weight in the squats only strengthened.

Complex of training exercises

Specialists have developedcomplex, universal for all comers to gain quality muscle mass.No matter how you perform the training, with whatever combination of your back, you will always have a choice. For example, you have chosen for yourself a bunch of "back-biceps".

Back - biceps

An example of such a split would be the following:

• Hyperextension- 3 approaches 12 times;
• Deadlift- 3 approaches for 10 times;
• Thrust of upper block- 5 approaches 10-12 times;
• Thrust dumbbells to the waistband- 4 approaches 12 times;
• Shaggy trapeze- 3 campaigns for 15 times;
• Lifting the bar to the bicep- 5 approaches 12 times each;
• Variable lifting of dumbbells to the biceps(with suppination) - 3 approaches 12 times.
• Biceps in a Scott machine- 3 approaches, 10 times.

Back - triceps

It will also be a good option to train in one day large back muscles and small arms muscles - triceps:

1. Rod rod in slope to the belt- 5 approaches 12 times each;
2. Pull-ups- 3 approaches to the maximum;
3. Frontal belt pull- 4 approaches 12 times;
4. Thrust of the T-fretboard- 3 approaches on 15 times;
5. Thrust of the upper block by the head- 3 approaches on 15 times;
6. French bench press- 3 approaches on 15 times;
7. Pressing a narrow grip- 3 approaches 12 times;
8. Back push-ups- 3 approaches to the maximum.

Purposeful back training

If you decide to devote a single day to one's back, you can make such a complex:

• Hyperextension;
• Deadlift;
• Thrust rod rod in slope;
• Draft of two dumbbells in slope;
• Pullover;
• Frontal thrust (horizontal);
• Thrust of one dumbbell in the slope to the waist;
• Shragi.

All the exercises make 3 approaches in the range of repetitions 10-12 times.

Back training for girls

Basically,exercises for men and women do not differ. Only the goals pursued by the representatives of both sexes differ.

If men seek to find mass, then for women, the relief and orderliness of the forms looks more attractive.

But the pumped-up female back looks very impressive, that's why the ladies should do the exercises.

Recommendations and Effective Exercises

In women's training it is important not to overdo with large weights, so as not to lose the grace of forms. Therefore, one principle: to perform all the same exercises, but with much less working weight and more repetitions and approaches.

Example program:

1. Hyperextension- 15-20 times for 4 approaches;
2. Thrust of upper block- 20 times 5 approaches;
3. Thrust dumbbell in slope- 15 times for 4 approaches;
4. Frontal thrust- 20 times for 3 approaches;
5. Bends on the lower back- 15 times for 3 approaches.

This will be enough to support a slender beautiful figure.

Exercise in the hall and at home

Of course, there are many more conditions for training - in the gym.

But if you have a stock of sports equipment, then you can try doing exercises and at home.

For example, the slopes can be made with a bodybuilder (equipment weighing 6-8 kg), and with dumbbells you can perform almost all the exercises that were described above.

Home workouts always start with a warm-up, for example, easy bends and turns.

Accelerating the growth of muscle mass - tips and tricks

To quickly achieve a good result, the emphasis should be not only on the gym, but also to monitor their diet, which directly depends on muscle growth.

Faster will help to achieve a beautiful figure:

• Rich in protein of animal origin food (not less than 3 g per 1 kg of weight);
• Optimal amount of carbohydrates;
• Balanced unsaturated fats;
• Eating immediately after exercise (simple carbohydrates);
• The correct drinking regime;
• Enough sleep at night;
• The use of sports supplements (protein, creatine, BCAA, amino acids);
• A sufficient number of vitamins;
• Rational number of trainings;
• Full rest between training days.

By observing these simple rules, you can achieve the goal even faster.

Conclusion

1. In order not to harm yourself, always study or learn from the coach the correct techniqueexercise and work simulators;
2. Use the working weight, selecting it for you.

To understand what weight will be optimal for you, try to do the exercise in a range of repetitions of 10-12 and that you have enough for 3-4 approaches.

If you have to make great efforts, then the weight is better reduced;

• Using heavy weights, use a weightlifting belt;
• If necessary, use warming ointments.

Keep track of your workouts, because the outcome depends on you. Be athletic and healthy!

A source: http://SpinaSpina.com/profilaktika/uprazhneniya/uprazhneniya-dlya-mishc-spiny.html