Sports and FitnessBuild-up of muscle mass

Back training

The training of the back of a man should be aimed at forming a manly V-shaped figure. A V-shaped torso has always been a symbol of a healthy, trained male body. To choose the most suitable way to pick up exercises on the muscles of the back, you need to know well the function of each of its parts - for what movements it responds. Exercises on the back muscles can be conditionally divided into exercises for the lower, middle and upper parts. Each of these parts consists of several separate muscles.

So, the upper back consists of a muscle that lifts the shoulder blade, the rhomboid and the trapezius muscles. Thanks to them, the shoulder blades rise, and the shoulders can move back and forth. To get a classic V-shaped manly figure, it is necessary to pump this part from the earliest age and, accordingly, these muscles of the back. Exercise it is desirable to repeat every day.

Back training in its middle part is not so easy, because it contains a very large number of muscles. Among them is a round muscle - large and small, awned, broadest muscles, part of the longest muscle, lower jagged and hind muscles. The middle part of the back is responsible for the movements of the raised arms - down, back, and also this part is capable of lifting and supporting the human body in case the shoulder position is fixed. Particular attention from all the above-mentioned muscles of the middle part should be paid to the broadest muscle, pumping it in the first place - in fact it is the largest and strongest of all the above. Select exercises for the muscles of the back in such a way that first of all involve the widest muscles. The shape, strength and performance of the greater part of the back, more precisely, of its upper and middle parts, depends on how well the broadest muscle is developed.

The lower back is the iliac-rib muscle, as well as the lower part of the so-called longest muscles.

So, now it is more specific about what the back muscles of the exercise require. To pump the widest muscles - one of the most functional muscular branches of the back, you need to perform a series of exercises, pumping these muscles back. Exercises that are designed to train the latissimus muscle and do not require the use of special equipment such as the Smith simulator, dumbbells, blocks and bar - these are some types of pull-ups: a narrow back grip, a wide and narrow grip. However, it must be said that one pull-up is not enough - back training will not do without a barbell and dumbbells. Brief description of the technique of tightening the narrow reverse: the hands should be turned to the palms of his hands, the back is straight, the body is even. At the beginning of pull-up, bend your legs. Swinging the body itself do not help - because the lifting should be carried out solely due to the strength of the hands. Rise so that your chin can touch the crossbar, and then, having lowered, completely straighten your arms. All the same, repeat one more time. The essence of the impact on the wide back muscles is the exercise described above: at the highest point of lifting your body they come together. From exercises with a certain equipment it is necessary to distinguish the barbell thrust - the vertical T-bar, vertical in the slant forward by the bottom grip (take the lower grip bar, keeping between the hands a distance slightly wider than the width of the shoulders, bending the knees in the legs, slightly bend forward and lift the bar to the waist , Pulling back the shoulders and exposing the chest, then lower it and repeat everything again), the vertical one with the inclination forward (the same, only the grip is wide from above).

A large round muscle also participates in creating a beautiful V-shaped torso . To develop it, perform such exercises on the muscles of the back, as the types of vertical rod rod - T-shaped, to the chest, to the breast with one hand, the upper to the chest, horizontal to the chest sitting. To carry out the vertical pull of the T-bar, holding the back evenly, with a narrow grip with the palms facing each other, hold the bar. Then, bending your legs, bending forward, lift it to your chest with the retraction of the shoulders back and the withdrawal of the chest forward. Lower the bar, so straighten your hands to feel a slight stretching in the back.

The subacute muscle is trained by performing a vertical pull of dumbbells with one hand, on the simulator - a horizontal pull to the chest sitting - both a narrow and wide grip.

It is desirable that the back training was performed already at the beginning of adolescence, albeit in a lighter regime.

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