Bodybuilders hit fans with their huge muscular backs. Of course, this is the result of long and hard training on special programs. It has long been proven that weightlifting is best done following certain rules. The athlete must understand what muscle group he wants to work out. Based on this, all the necessary exercises are selected. Where have you seen an athlete with one arm or leg pumped up? Training includes a set of exercises that are aimed at the development of absolutely all muscle groups. What bodybuilder or bodybuilder without a well-developed back? After all, it is this part of the body that guarantees the athlete success in almost all sports.
How to increase back volume? It is the draft of the rod in the slope that will provide you with an excellent opportunity to make the body wider. This exercise has captivated athletes around the world. The main load comes on the middle of the back. If the draft in the slope becomes a constant exercise in your program, there will be an increase in the thickness of the upper latissimus muscle and the lower part of the trapezoid. In this training, it is very important to follow the correct technique. Only in this way will your back become more massive and muscular.
So, we stand in front of the barbell, the legs are not wider than the shoulders, slightly bent at the knees. We bend over and grab the bar of the shell with a grip on top. The distance between the palms should not exceed the width of the shoulders. Next, tilt the torso forward almost parallel to the floor. The head looks straight ahead, the knees are slightly bent. The lumbar muscles in the process of execution should be constantly tense. It turns out that the bar hangs with the athlete on straight arms at the level of the legs. We take a breath and pull the shell to the stomach. Watch for the elbows, which must strictly move up and down. Throw them as high as possible. Pull the bar only with the back and shoulder muscles . The movement should be smooth, without any jerks. When the bar is near the waist, exhale and slowly lower it down. In order to achieve maximum effect, it is necessary to leave the torso, head and legs during the set motionless. Watch your knees. They must be constantly bent. Fix the back, and let it be slightly bent. Do not round this part of the body under any circumstances. This increases the chance of injury. Subject to the above rules, the draft rod in the slope will give the desired result. In order to increase the amplitude of movements, you can use dumbbells.
Of course, the pull of the barbell to the stomach is a dangerous exercise, but very productive and useful. The main thing is to make classes safe for health. In this case, the maximum return will be achieved.
An effective exercise, with which the whole back is worked out, is the deadlift of the bar. It is a basic training for all experienced powerlifters. This multi-joint exercise allows athletes to build up huge muscle mass in a short time. The back becomes voluminous, beautiful. The following muscle groups work during the exercise: biceps, triceps, forearms, buttocks, extensors and latissimus dorsi. As you can see, the benefits of the exercise are hard to overestimate.
Many novice athletes tend to do deadlift right away. This is mistake. First you need to give a load to your back with squats. There are two types of this exercise: classical and sumo pull. Both species are very popular among athletes. The difference is only in the setting of the legs. It would seem that there is nothing complicated in this exercise. This is actually not the case. It is necessary to approach the bar to a maximum distance so that the bar slides over the hips when lifting. Keep your back straight. The climb itself is carried out smoothly, in no case do you need to make a jerk. If you work with solid weights, you need to wear an athletic belt that will fix your posture and back.
Be that as it may, both exercises work out many muscle groups. Only the draft rod in the slope develops the middle part of the back more.