The lats (broads) are the superficial muscles that occupy the entire lower back. They start from the back of the armpits and descend closer to the waist. These are the most important muscles involved in the formation of the back. There are certain exercises that will help you achieve great results.
Necessary
- - barbell;
- - bench;
- - simulator (vertical block).
Instructions
Step 1
Before starting your workout, be sure to do a rhythmic warm-up. In this way, you prepare your muscles for the main load. This will improve your results. Include exercises for the development of various muscle groups in the complex so as not to slow down the overall body configuration. For example, deadlifts, squats, bench press, etc.
Step 2
The broad back muscles of the pull-up on the bar are well developed. This exercise helps to make them strong. Pull-ups can be done in a variety of ways: reverse, wide, narrow, and regular grip. The relief of the muscles will also depend on this. In addition, pull-ups can be diversified by touching the bar with the back of the head. This exercise helps to stretch the muscles in width.
Step 3
The barbell row is an effective back exercise. It is excellent for thickening the broad muscles. Place your feet shoulder-width apart. Tilt the body down. Make sure it is parallel to the floor surface. Straighten your back and grab a barbell. Pull it gently towards the middle of your abdomen. Slowly lower to the starting position. Repeat the exercise 10-12 times.
Step 4
For this exercise, lie on a bench with your stomach down. The bar at this moment should be under the inventory. Take it with your hands and try to pull it to your chest. This version of the exercise is not so dangerous, since the load on the lower back is removed.
Step 5
Another common exercise for pumping up the broadest muscles of the back is the vertical block deadlift. It is similar to pull-ups in its effect on the main muscle group. Sit up straight with the bar over your chest. This is a prerequisite. Grasp the bar with your hands with a wide grip. Pull it gently towards your chest, tilting your head back a little. After that, smoothly return to the starting position. Repeat the exercise for 3-5 minutes in 2-3 sets.
