That the body was pumped over in proportion, it is necessary to pay attention and a back, carrying out special exercises for pumping. They can be included in a complex which is intended for study of an upper body. It is the best of all to choose general exercises which are the most effective for creation of a big and strong back.
Effective exercises for a back
To achieve good results, it is necessary to train regularly, carrying out exercises in several approaches, doing till 15-20 repetitions.
- Pullings up by the average successful fellow. It is one of the most effective exercise for a back helps to work all muscles, and still loading is received by deltoid muscles and bicepses. To adopt the initial provision, it is necessary to undertake a crossbeam direct hold, having placed hands so that between them the distance was a little wider than shoulders. Legs are recommended to be bent in knees and to cross that the body was fixed and did not become loose. A task – having caved in in a back, inhaling, be tightened until the breast does not touch a crossbeam. Be late for couple of seconds, and then, exhaling, fall down, completely straightening hands.
- Draft of a bar in an inclination. The bar needs to be lifted from a floor in style of stanovy draft, and the successful fellow has to be at shoulder length. To accept a starting position, get up directly, having inclined the case to a corner in 45 degrees between hips and the case forward. Direct a look forward, and the signature stamp has to be near knee joints. One more important point – it is necessary to bend knees a little, and to keep a back in equal situation. A task – exhaling, cramping shovels, lift a bar, directing it along hips, to the lower part of a stomach. On a breath it is necessary to return to SP.
- Thirst of the horizontal block for a belt. It is one of the best exercises for a back which is carried out on the exercise machine. Before passing to performance, it is necessary to prepare a so-called workplace. Establish sitting at such height that during performance of draft, the cable moved parallel to a floor, but also a foot had a good support, otherwise the body can slip. Choose the handle that palms were developed to each other. To begin to carry out physical exercise for a back, accept SP: settle down on a bench, undertake the handle and you hold it on straight arms. Inhaling, tighten the handle to yourself, bending hands in elbows. Move until elbows are near a body. For study of the broadest muscles of a back, tighten the handle even closer to a belt, taking away elbows back and cramping shovels. On an exhalation return to SP. During exercise performance you hold a back equal.
"