To make the back really wide, it is necessary to carry out the large number of repetitions and approaches. The back - very big group of muscles, and than we on it give big loading, that better she on it responds. It is necessary to remember that these trainings can take long time and plan the time according to it.
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Instruction
1. Work the trapeze. It will give to your hands and shoulders goodof warming up before the main loading. Pick up the weight or the post the narrow grip then lift it to clavicle level. Lift it slowly, without breakthroughs, and also slowly lower. Make six approaches on eight repetitions in everyone.
2. Work on the exercise machine for performance of the top drafts. You sit down at the exercise machine, having rested knees against the emphasis for legs. Receive the steady position and undertake exercise machine handles. With the force pull handles down, lowering them before themselves before contact of the clavicle with them. Make eight approaches on sixteen repetitions then do the same number of approaches, carrying out drafts for the head before contact of the neck.
3. Do the lower drafts for development of the broadest muscles. Pick up the weight and be reluctant the knee on the bench. Strong take the weight one hand, another lean the elbows on the bench. The back remains to the straight line, eyes look up. Carry out ryvkovy movements before contact with the wrist of area of the prelum abdominale. Execute six approaches, carrying out each of them before total failure of muscles.