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Exercises for the back: the right approach to strengthen muscles.

Exercises for the back: the right approach to strengthen muscles.

Having a wide back is the dream of many beginning bodybuilders and even of simple athletes. At all times, a broad back was associated with power, animal power, protection.

Male warriors have always sought great dimensions. To this day, the appearance of the back is of great importance for the self-esteem of many men.

So, what are the exercises for the back muscles that can be done at home or in the gym? In fact, there are many of them, but today we will consider only the best exercises for the back, which are the most recognized among athletes around the world.

Types and classification

Therefore, all the exercises on the back, including the main and most effective ones, are divided into several categories:

  1. Base / Isolation. The basic exercises include the largest possible number of a wide variety of muscle fibers at work. The basic exercises are distinguished by the fact that several muscle groups work simultaneously on them. Isolation exercises, on the other hand, carry only a specific muscle group or a separate group.
  2. With the weight / weight. Everything is clear here. We work with iron or only with their own weight (push-ups, push-ups, etc.). In the second case, we can quickly reach our ceiling in training, and to keep growing, we will need an order of magnitude more stress. While in the bar / dumbbell / simulator there is an opportunity to gradually increase the work weight.
  3. With free weights / in the simulator. Free weights are shells: weights, dumbbells, weights. The difference between them and the exercise equipment is colossal. At the very least, it lies in the fact that in the simulator we have a clearly fixed movement along a specific trajectory. We can not deviate from the expected trajectory of movement. Of course, the obvious conclusion is that it is safer to work with the simulator. But … the simulator will never use the stabilizing muscles at work and will never allow you to include the maximum number of muscle fibers at work compared to free weights.

Exercises for the back: the right approach to strengthen muscles.

Most popular among athletes

What are the basic exercises to develop the muscles of the back? The exercises for the back are very different, from the banal stretches, which end with the dead weight. Next we will present to the reader the most popular and universally accepted exercises for the back:

  1. Deadweight Perhaps this is the king of all existing exercises for the development of the back. With this, all the strength exercises of the back begin to develop. In the camp to the fullest extent the widest muscles and the lower back participate. In addition, the gluteal and bicep hips are actively involved in the work. On the deadline, sumo also works well with quadriceps, so this style is perfect for athletes with a good squat position. In fact, there are a large number of deadweight types: this is the Romanian push, and the push from the pedestals, the push classics, the sumo, the jerk style push. Each of these styles fits well with your particular expertise. Therefore, bodybuilders are usually attracted to classics and Romanians, weightlifters – in classics or sumo, and weightlifters can use sharp traction as an auxiliary exercise. Of course, in addition to the benefits of this exercise can cause harm, if you do not adhere to the correct technique of execution and pursue the weights. Remember that it is the right technique and the right loading cycle: your key to success!
  2. Push weights on the slope. A good isolation exercise for the widest muscles of the spine with a dumbbell. Very suitable for those who for some reason can not or do not know how to get up, and those who for medical reasons can not work with a large weight weighting. It is important not to pursue the weight, and to do everything clearly in the technique. From the subtleties of the execution technique: the neck should go clearly along the legs, the elbow should go like behind the back. It works precisely in an amplitude of 8 to 12-15 repetitions per approach. The number of approaches is regulated from three to six.
  3. Push rod on the slope. Weighted version of the belt traction dumbbell. It refers to the category of basic exercises, instead of the isolation category, and is suitable as an exercise for men. There are several reasons for this, and the main one is that this exercise also carries other muscle groups, in addition to the larger ones. Do eight to twelve or fifteen repetitions per series. The number of approaches is regulated from three to six.
  4. Vertical traction of the block (simulator). Engage the upper latissimus. It is not a bad option as additional isolation exercise.
  5. Horizontal push unit (simulator). It involves lateral latissimus. It is not a bad option as additional isolation exercise.
  6. Romanian push. It is also called a straight leg or a dead shot. The conclusion is that in Romanian we throw almost the same backwards. By the way, for this reason, this exercise is considered much more traumatic than the classic deadlift.
  7. Hyperextension It is considered one of the best exercises that carry the lower back, of everything that has existed in sports practice. If you want a lower steel back, then they will help you! It is better to perform hyperextension in a slow and semi-static style.
  8. Tilt with a bar. Also a kind of classic of the genre! Almost any weightlifter or powerlifter is familiar with them. The slopes work well on the lower back and hips. Serve as a good way to maintain the flexibility of the back. Here it is important not to pursue the weights, but to work on the optimal training volume in the framework of a filigree performance with a light weight (with a margin).
  9. Mahi weights / folds with weights. Useful and simple basic exercise. In addition to the muscles of the spine, the biceps of the thigh and forearm are also well-charged. In addition, the rear delta feels. It can perform in a large number of repetitions, developing strength resistance. On average, athletes can do five to ten sets of ten to thirty repetitions each.
  10. Boat The classic exercise of the arsenal of physiotherapy. A great option for young children, people who are rehabilitated after an injury, women and athletes who have a zero level of physical fitness. The boat will strengthen the muscles of the back to the minimum, but then you will need something more serious. Take five to ten series and ten to twenty repetitions each.

Exercises for the back: the right approach to strengthen muscles.

These are the most effective strength exercises needed for the development and strengthening of the back muscles.

How would a training program look

Complex 1 – Universal.

The following is an example of a set of exercises for the back, suitable for both high-level athletes and beginners.

  1. Deadlift: five sets of eight / ten / twelve repetitions.
  2. Vertical block: four series of ten / twelve / fifteen repetitions.
  3. Horizontal block: four series of ten / twelve / fifteen repetitions.
  4. Hyperextension: four series of ten / twelve / fifteen repetitions.

Complex 2 – For advanced athletes.

  1. Deadlift: five sets of eight / ten / twelve repetitions.
  2. Romanian traction: five series of eight / ten / twelve repetitions.
  3. Pullups: four series of ten / twelve / fifteen repetitions.
  4. Hyperextension: four series of ten / twelve / fifteen repetitions.

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