Study of a back – an important part of a training therefore it is necessary to pick up for this purpose several effective exercises. It is the best of all to combine them in one occupation together with pectoral muscles that will allow to develop a body quickly and in proportion. There are many exercises which will be suitable for trainings of the house and in the hall.
Exercises on a back in gym
Coming to the hall, many do not know what to begin with that leads to commission of different mistakes, and it already directly affects result. Beginners should not undertake difficult exercises at once and to experiment with weight. It is better to begin with a minimum and to move surely on accruing. For those whom interests how to pump up back muscles it is important to know the correct technology of performance as from it the result, but not depends on the number of repetitions. It is necessary to watch amplitude of the movement of shovels as, than they get divorced more, that muscles stretch better.
The exercise machine fit the Top – exercises for a back
Many halls use the new techniques allowing to study different groups of muscles. It is possible to carry the Top Fit exercise machine which can be applied to development of muscles of hands, shoulders, legs, buttocks, a stomach, a breast and a back to them. It represents a system which includes two expanders and the special platform. Exercises for a back on exercise machines the Top fit simple, but at the same time productive. It is important to be engaged regularly, observing technology of performance. Good results are yielded by draft sitting to a belt.
- Settle down on a floor, having extended legs before themselves and having slightly bent them in knees. Set them against the platform, pick up handles of expanders which have to be tense.
- Bend elbows a little and direct them to each other. Important that the back was a straight line, but the deflection in a waist has to be.
- Bend elbows, tightening them to the case, directing handles of shock-absorbers to the lower edges. Then, return to SP.
How to pump up a back in house conditions?
Many are sure that it is possible to receive good results only thanks to trainings in the hall, but this opinion is wrong. If the object is set – increase in muscular volume, then it is important to use different weight. For those whom interests how to pump up a house back it is important to know that it is regularly necessary to be engaged and not less than two times a week. It is more often it is not recommended to train as muscles need time for restoration. During the training it is important to feel loading. It is necessary to begin with a small amount of repetitions, and then, to work to the full.
Exercises for a back with dumbbells
At once It is necessary to tell that muscles of a back are large therefore for their development it is necessary to spend time and to make efforts. The most available stock for a house training – dumbbells. They can be bought in shop and to make with own hands. Exercises on a back with dumbbells well study a muscular framework which are necessary for maintenance of a backbone that helps to support a bearing and to prevent developing of pain. Well copes with an objective – draft of dumbbells in an inclination.
- You hold dumbbells so that palms were directed to each other. Bend knees a little and bend forward practically to a parallel with a floor. Cave in in a waist a little.
- Do not hang the head and you look forward. Hold dumbbells on straight arms before yourself.
- Exhaling, bend hands in elbows, lifting dumbbells to the case. It is important to hold elbows close to a body that will allow to keep weight forearms. In the top point be late, straining back muscles. Inhaling, slowly return to SP.
Exercises for a back with a bar
For more advanced athletes of a dumbbell will not give good loading any more and at this stage it is the best of all to choose a bar, but at the same time it is necessary to understand that to work with such shell not easy therefore risk of commission of mistakes big. Begin with small weight to study technology of performance. The best exercises on a back surely include stanovy draft which is base.
- Get up before a bar, bend and bend legs in knees a little. In a waist the natural deflection has to remain. The signature stamp undertakes the average successful fellow.
- Exhaling, tear off a bar from a floor and begin to straighten legs, at the same time leveling the case. When the body is direct, it is necessary to give slightly a breast forward, cramping shovels.
- On a breath return to SP, moving in the return situation. It is important that the bar moved in a straight line, and it is recommended to hold it most close to a body.
How to pump up a back on a horizontal bar?
The crossbeam is available stock which helps to work different groups of muscles. It is possible to find it on the street in many yards or to make houses in a doorway. The set of exercises for a back by all means has to include pullings up, that is it is necessary to use different hold. How the person will put hands, depends on what muscle the loading will concentrate. All exercises on a back have the nuances, but the most difficult in respect of the equipment are pullings up by the wide successful fellow.
- Grasp a crossbeam with the wide successful fellow. Cross legs that the body did not become loose.
- Be tightened before, still top part of a breast will not concern a horizontal bar. It is recommended to cramp shovels to the maximum. In the top point as much as possible cave in in a back.
- Slowly fall and repeat everything at first.
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