To pump up the upper back, there is the special set of exercises. There is enough 10-15 minutes of daily trainings for achievement of excellent result. At the same time you shouldn't forget about the healthy and balanced nutrition also.
It is required to you
- - dumbbells;
- - posts;
- - bench.
Instruction
1. Before the training well air the room in which you will be engaged. Fresh air will promote your results. During the summer period it is possible to leave the window or the window leaf open.
2. Perform exercises on the upper muscles of the back smoothly, without breakthroughs. At the first trainings use additional stock (dumbbells, posts) with the small weight. Gradually increase loading. Thus, you defend your backbone in injuries and strengthen muscles and sheaves.
3. For the rating of top of the back carry out pullings up by wide grip. It is one of the main exercises which are actively influencing this group of muscles. At pulling up try to feel tension in the back. For performance of exercise receive the standing position. Grasp with the top grip the horizontal bar. Hands arrange a little more widely than shoulders. You make pulling up of the body back muscles, but not hands. On the top point be recorded for several seconds. Accurately return to the home position. Repeat exercise of 6-8 times, in 3-4 approaches.
4. Perform exercise of thirst of the post for the breast. For this purpose you will need the bench. Receive the home position lying. Bend legs in knees, making the corner between the hip and the case of 90 degrees. You hold the back directly. At the post press slightly you part elbows on the parties. Don't forget about the correct breath. At the press – the breath, the reset – the exhalation. Repeat exercise 10-15 times, in 3-4 approaches.
5. Try exercise bending with the post on shoulders. For this purpose receive the home position standing. Legs arrange shoulder width apart. Take the post wide grip and put on shoulders. During exercise performance bend the back in the waist a little. Shoulders and breast? straighten. Slightly bend legs in knees. Smoothly bend forward on the breath, taking away the basin back. Consider: the case needs to be inclined at the expense of the hip joint. Having brought the torso to parallel situation, return to the initial position. Repeat exercise of 8-10 times, in 3-4 approaches.