The back is one of the most important muscle groups in the human body. The muscles of the back are responsible not only for physical development, but also provide normal blood flow in the vessels by creating a supporting frame for the spine. In addition, a wide, inflated back is the main indicator of an athlete, according to this indicator, as athletes jokingly put it, one can distinguish the one who is swinging in the gym for the summer from the one for whom the gym is the meaning of life.
It is necessary
Subscription to the gym
Instructions
Step 1
Do the top pulls. It is best to use a trainer initially - it is easier to adjust the weight you are using. Sit down at the simulator, having previously calibrated the height of the support and your working weight. Grasp the handles and perform the upper pulls, forcefully lowering the handles of the simulator to the level of the collarbone. Do five to six repetitions of ten to fifteen repetitions. After that, do the same number of repetitions and approaches, doing the upper pulls behind the head, lowering the arms to the base of the neck.
Step 2
Do the lower links. The lower rods are aimed at developing the lateral muscles of the back - they make the so-called "wings", which are responsible for the width of the athlete's back. Sit on a lower pull machine. Adjust the weight and length of the footrest. Grasp the handles while bending slightly forward in the body. Pull the handles towards you until your back is straightened, while pulling the weight with your hands until the handles touch the abdominal area. Make sure that there is no cheating of any kind. Do five to six sets of ten to fifteen reps.
Step 3
Use a barbell to develop your trapezius muscles. Take a barbell in your hands with a narrow grip, stand up straight, your eyes look up. Raise the bar in an arc parallel to your body until your knuckles touch your collarbone. At the initial stage, it is recommended to use one barbell bar without weight. If the bar is busy, use a kettlebell with the same weight. Do five to six sets of ten to twelve reps.
