Creating the perfect body is a very difficult task. The greatest diligence requires work on the muscles of the back, which, with the right training, can become strong, beautiful and healthy.
Necessary
- - dumbbells;
- - barbells;
- - simulators.
Instructions
Step 1
The most effective way to train your back muscles is with a barbell. This type of activity is quite traumatic, so it is very important that at the initial stage you work with a low weight. The main load here will fall on the lower trapezoid. It is best if your grip is wide (about shoulder-width apart). If you have just started classes, then you need to carry out 2-3 sets of 4-5 barbell lifts for each, then the rate can be increased to 5-7 sets.
Step 2
Dumbbells can be used in many of the exercises used to strengthen the back muscles. The starting position for one of them is as follows - put your knee on a bench or stool, then take a dumbbell in your right hand and lower it along your body. Try to pull it higher in such a way that the elbow gradually moves back, and the arm does not move back with weight. Enough 3 approaches 10 times, then the load can be increased to 5-6 approaches.
Step 3
For another dumbbell task, you need to stand up straight, while keeping your back straight. Spread your legs at shoulder level, then grab the necessary weights and keep them along the body. Now gently lift your shoulders and pull them back. Hold for a couple of seconds, then slowly return to the starting position. Repeat this exercise 8-10 times. It is designed to train the shoulder blades and improve the work of certain muscle groups.
Step 4
The instructors of gyms call the extension of the trunk on special simulators as an effective way to pump up the muscles of the back. While doing this exercise, you need to bend forward so that your shoulder blades are approximately level with the machine roller. Try to move to an upright position, despite the weight of the machine, and then come back. This will strengthen the muscles that keep your spine straight and reduce stress on the lower part of the spine. Do the exercise 5 times, then take a break of 15 seconds. Repeat the approach 5 times.
Step 5
Remember that you need to exercise in moderation, otherwise you risk getting injured that can chained you to a hospital bed for a long time. If you have the opportunity to work out in the gym under the supervision of instructors, then it would be better to use it. After 3-4 weeks of working on the back, the first result will be noticeable.
