Work with the back muscles is very important when training in the gym. For a beautiful and muscular body to press the barbell and bend at the triceps is not enough. Here’s a database of exercises which will make the back wide and raised.
When performing a workout on the back work:
- The widest selections.
Pumping the trapeze will make your back thicker. The waist will be visually by exploring the widest. And exercises for the rectifiers will not change your appearance, but they are important in the stabilization of the back with heavy base load.
Repetitions and approaches: how much do you need?
The answer to this question depends on what you intended.
If you want to burn fat and dry muscle, it is better to do more repetitions and less rest. So the exercise is high intensity. The optimal strategy is to perform 13-15 reps 3 sets.
You’re new to the gym? Then do at least 10-12 repetitions using low weight. This will help you to become familiar with the proper technique, and your muscles will remember the mechanics of exercises for the back. Gradually increase the weight, and at my first training session don’t take the weights, or have a workout just with the neck. In every new try to do more repetitions of exercises than did before. When you easily perform 15 repetitions, then you might think about increase in weight.
If you are interested in weight, then you will approach training with a small number of iterations – 7-8 4-5 approaches.
The best exercises for the back
This is one of the most effective exercises for your back in the gym and not only. Large plus pull-UPS that, despite the simplicity of execution involves a lot of muscle groups. You only need to have around a bar or horizontal bar.
The wider take hold of the bar, the stronger the pump the widest. With a narrow grip will be better able to work out the biceps.
Vertical block: thrust
Let’s call it the younger brother of pull-UPS. But when you pull the vertical block of exercise can be done more technical.
Thrust rod in the slope
Using this exercise the back muscles can be worked well the thickness of the middle part and bottom “wings”.
Do the torso parallel to the floor and your back should be bent a little. Rounding back bodily injury. Do not strain in this exercise, the hands, the force should only occur from the brachial and dorsal muscles.
This exercise is for the muscles of the back is more focused on the broadest, or rather, on their bottom. Most effective fulfilment of the cravings helps a forked stick, which will allow you to keep your hands parallel to each other. And if you use the stamp, there will be more burden on the middle and upper back.
Tip: if you use a stamp, there will be more burden on the middle and upper back.
Pullover on the block
This simulator for the back is typically used to draw the broadest muscle and the lower part of the muscles of the chest. Best use is not very large the weight as a big load makes you bend your elbows, as this does not effectively work out the widest.
Absolutely not to round the back when performing a deadlift, thus you get hurt!