How to build your back muscles ?

How to build your back muscles ?

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How to build your back muscles?

Beautiful body requires muscle development.They need to develop all over the body as a beautiful person - a person harmonious.Today, we see how we can develop the muscles of the back.So:

How to build your back muscles?

first advice that works exactly, is that you need to go to the gym to coach.Professionals will help you develop the muscles of the back quickly and, most importantly, right.Independent work without empathetic leadership coach, can lead to health problems.Back - this is a very important part of our body, so we need to take seriously the development of muscles in this department.

Referring to the basic exercises that will help us develop the muscles of the back.Here they are:

pullups wide grip

  • Climb up to the bar and hang on it.Hands are slightly wider than shoulder width.
  • chest leaning forward.Feet need to cross (just ankle).
  • Point head on the bar.
  • Keep the blade and pull on your hands to pump up the muscles of the back.
  • - Your task is to touch the horizontal bar the top of the chest.
  • Return should immediately and without pause.
  • Repeat several times and in several approaches.
  • horizontal bar should touch the chest below the collarbone or area.

Thrust dumbbells in the slope

  • will take gymnastic bench dumbbell and low weight.
  • Put on the bench left hand and left knee.
  • Take a dumbbell in your right hand.
  • Straighten your back and a little cave in.
  • Keep the blade while pulling the dumbbell.
  • Hold at the top.
  • Return to starting position.
  • Repeat several times and in several approaches to pump up the muscles of the back.
  • need to pull the dumbbell to the belt, but not to the chest and not in the middle of the abdomen.

thrust rod in the slope

  • Take the rod is wider than if you take it lying down.
  • Take the pelvis back.
  • Lean forward to the crossbar of the bar was in the middle of the lower leg.
  • Pull the bar and tap the bar abdomen.
  • Slowly return to starting position without any pauses.
  • order to facilitate burden on the arms and back, your knees should be kept slightly bent.

Link unit wide grip when seated

  • Sit comfortably on a simulator.
  • Slightly bend your legs and put them on the support to build muscle back.
  • Take handle simulator.
  • Flex the back and lift your head.
  • Keep the blade, pulling the simulator handle the middle of the abdomen.
  • Pause and return to starting position.
  • When the exercise is important not to round your back and not lose your head or down or backward.

exercises fitball

  • Lie on fitball belly, crossed with his hands.
  • legs should be straight.
  • goes down while allowing flexibility in the waist.
  • back to its original position.
  • maintain balance during exercise.
  • If the exercise would be difficult to implement, can be mounted under the support legs.
  • top point exercises - is to create a straight line from head to heels legs.It is necessary to pump the muscles of the back.

Thrust block narrow grip when seated

  • We need a tight grip exerciser for this exercise.
  • Grasp it.
  • Slightly bend your legs and feather them for support.
  • begins to reduce the blade and pull the handle to the stomach.
  • Slowly return to starting position and repeat the exercise as many times in a number of approaches.
  • When returning to its original position, it is recommended to raise the blade to the side, just rounding the middle of the back.

vertical thrust to the chest

  • We need a simulator for the vertical rods to pump up the muscles of the back.
  • Grasp the bar at the point where it is bent.
  • Apply chest forward.
  • Bring your shoulders up.
  • straining back muscles, you need to delete the entire shoulder girdle down.
  • Now you need to bend your elbows and pull the bar to the collarbone.
  • Slowly return to starting position.
  • In no case do not let the jerks.

These were the basic exercises that help develop the muscles of the back.The main thing, remember that you have to reckon with their health.In order to develop the muscles of the back, need a healthy and strong back without damage, and birth defects or complications.