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How to build back muscles basic exercises for the back muscles

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How to build muscle back | basic exercises for the back muscles

back muscle exercises How to build back muscles basic exercises for the back muscles

Few people in the gym can boast a broad pumped back. Therefore, let’s understand how to properly pump up the back, and what exercises to perform for the back muscles.

Few people in the gym can boast a broad pumped back. Therefore, let’s understand how to properly pump up the back, and what exercises to perform for the back muscles.

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Most visitors to the gym, neglect the basic exercises for the muscles of the back, shaking mostly the pectoral and biceps, especially beginners like to do this, come to the gym and swing their pectoral and biceps for hours. Not realizing that the real power in the “core” is the back and legs. It is the back of a man that gives brutal features, and the appearance of strength, not biceps.

How to pump your back

And so that to build up the muscles of the back, you need to perform all the same heavy basic exercises for the back (deadlift, pull-up with weights and pull in the slope). These exercises are very effective for gaining the total mass and strength of the back. When working on the mass, perform exercises on the back Buy Steroids at a low price in USA for 10 to 12 repetitions. Isolating exercises (upper unit traction, lower unit traction, t-traction on the simulator) should be included in the program after a sufficient set of the total mass of the back muscles. Back training can be combined in one day with the deltas, thoracic or arms, the best option with the deltas.

When making traction movements, be sure to focus on the back work, pull back and not with your hands – this is very important!

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Anatomy of the back muscles (large back muscles):

Trapezius muscles (scars, deadlift, downward thrust)

The widest back muscles (pull-ups, barbell traction in the slope)

Back straighteners (deadlift, hyperextension)

The rest of the muscles of the back, one way or another, is involved in all basic movements.

Basic exercises for the back muscles

1 pull-ups (with weight)

If you want to have a wide back, you can’t do without Concerned About Sleep Disorders pull-ups, this exercise builds up the widest back muscles “wings” in breadth, not thickness as in a tilt. It is especially effective to perform with a wide grip and with a burden, in order to include the maximum number of back muscles, pull up straight grip to the chest.

back muscle exercises How to build back muscles basic exercises for the back muscles

2 Deadlift

Deadlift is a hard basic exercise, when working in which almost all the muscles of the body are involved. Exercise gives a strong impetus to the growth of the trapezoid and is very weak for the growth of the broadest muscles, but it strengthens and pumps the muscles of the back straighteners.

3 barbell in the slope

This exercise gives the thickness of the latissimus viagra dosage muscles and the apparent volume of the entire back, as well as large, round, rhomboid and trapezius muscles. The best option for the back is to use a straight grip with a medium slope. It depends on the inclination, on which area of ​​the back there will be a greater load than the lower the inclination, on the broadest muscles of the back, the higher the trapeze.

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Take the bar with a straight grip, bend your knees slightly and tilt the body forward, pull the bar towards you as you exhale, elbows pressed to your body as much as possible, at the highest point tighten your back muscles and linger, while inhaling slowly lower the barbell back.

Additional exercises for the back muscles

1 Dumbbell with one hand

Differences from the rod in the slope that you can increase the amplitude of the movement, thus you can work out more muscles, the second is easier to concentrate on the back, because there is no excess tension in the lower back.

Put your shin on the edge of the bench, lean the body forward, and with your right hand, press the other end of the bench, exhale, lift the dumbbell, and inhale, lower the dumbbell to its original position.

2 Shragi

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Use dumbbells if you want to pump the upper and inner parts of the trapezoid; for the lower and middle parts of the trapezoid, perform the scars under the small inclined forward.

Take the dumbbells, stand up straight, arms at the seams, as you breathe out, lift the dumbbells, pull the shoulders as high as possible, lock in this position for a second and return to the starting position. During the exercise you can not rotate your shoulders, it only hurts you.

3 Upper block

Copies the usual pull-ups on the crossbar, including similar back muscles: latissimus dorsi, trapezium.

back muscle exercises How to build back muscles basic exercises for the back muscles

4 Lower unit traction (two hands to the abdomen on the lower unit)

Analogue of the tilt, includes the same muscles.

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Sit on the seat, take the handle and press your legs against the stops, your knees are slightly bent, the torso is vertical in the lower back, deflection. On the inhale, lean forward slightly with the curved loin, on the exhale, pull the handle to the belt.

5 Hyperextensions

Exercise for the development of rectifiers back.

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Fix on a special bench, while inhaling, slowly descend as much as possible down, as you exhale, rise to the body line with your legs, do not allow the body to be over-extended. To increase the load at the top point, you can lock in for a few seconds.

Back training program

Pulling Up with Burdening – 4 Approaches 8-12 Repeats

Tilt – 4 sets of 8-12 reps

Deadlift – 4 Approaches 8-12 Repeats

Pullover – 4 Approach 8-12 Repeats

Back Training Program Option B

Deadlift – 4 Approaches 8-12 Repeats

Pullups – 4 Approaches 8-12 Repeats

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Deadlift with reverse grip – 4 Approaches 8-12 Repetitions

Upper block – 4 approaches 8-12 repetitions

Back Training Program, Option C

Wide-Arm Pull-ups – 4 Approaches 8-12 Repeats

Dumbbell Tilt – 4 Approaches 8-12 Repeats

Thrust horizontal block – 4 approaches 8-12 repetitions

Pullover – 4 Approach 8-12 Repeats

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