The back is a whole complex of muscle groups, each of which requires a different approach. To build up your back muscles quickly, you need to have a good idea of the features of the workout and correctly bypass possible mistakes.
It is necessary
- - crossbar;
- - barbell;
- - power frame.
Instructions
Step 1
One of the best back exercises is the deadlift. But it must be done correctly, otherwise the effect will be minimized. Do not rush to immediately set the maximum weight on the bar, first perfect the technique.
Step 2
Install a light barbell in the power rack. This will allow you to eliminate the main mistake that slows down the development of the spinal muscles - the involuntary rounding of the back in the lower part.
Step 3
Place the barbell in the power rack just below the kneecaps. Place your feet hip-width apart. Lean forward with your knees bent and your lower back slightly arched. Grasp the bar with an overhand grip.
Step 4
Begin the upward movement by extending the knees, keeping your arms straight. When the barbell rises to the level of the knees, sharply push the pelvis forward, while straining the buttocks.
Step 5
Straighten, then smoothly return the bar to its original position. Do 3 sets of 6 reps.
Step 6
When working with light weight, focus on the work of the spine and legs. When the exercise becomes light, the weight can be increased. Gradually lower the barbell at the beginning of the exercise until you reach the barbell-on-the-floor position.
Step 7
Another useful exercise for your lats is the bar pull-up. Like the deadlift, it is often performed incorrectly, making muscle development ineffective.
Step 8
Hang on the bar with a straight grip shoulder-width apart. Cross your ankles and bend slightly forward in the thoracic region. Pull up, bringing the top of your pectoral muscles as close as possible to the bar.
Step 9
At the top point, linger for 15-20 seconds. Smoothly lower yourself down and repeat. After you can complete 5 of these lifts, attach a disc from a barbell to your lower back.
Step 10
Slow down work eliminates the instability of the shoulder blades and activates the small muscles of the back. This allows you to get rid of the imbalance between the back and pectoral muscles.
Step 11
After mastering the technique, perform pull-ups with a wide set of arms on the bar. The wider the arms are, the greater the load on the back muscles.
