The back muscles are one of the most important, as they take on most of the load in many physical exercises. Bodybuilders are especially important to her, to whom she helps to improve the appearance, giving the body a V-shaped appearance. The development of back muscles contributes to the formation of proper posture, which is especially important for people who spend a long time at the computer.
The back also plays a key role in the basic exercises of powerlifting and weightlifting. The more the athlete has developed back muscles, the more weight he is able to lift, be it a jerk, push or deadlift. In the latter, the longest muscle of the back takes the greatest load. She is responsible for flexion and extension of the body. The article will discuss the most effective exercises for the long back muscles.
A bit of anatomy
The longest back muscles are one of the key in exercises for flexion and extension of the body. They are located along the entire length of the back, being in proximity to the spinal column. The longest muscles are attached to the spine, sacrum and base of the skull with the help of tendons. You can activate their work using exercises such as hyperextension, deadlift, and the like, described below.
In addition, the longest ones are surrounded by a number of other important muscles, which include the widest and largest round ones. The widest ones are involved to a greater extent with pull-ups and draft of the bar in the slope and are in the zone of the lower back. The large round muscles are located closer to the middle of the back and are involved through similar exercises.
Next, we will go on to describe exercises that can strengthen and also increase the strength and volume of the longest back muscles.
Hyperextension
It is necessary to use a special simulator for training the lower back. Position yourself so that the lower rollers are fixed just above the feet, and the torso covers the treadmill cushion to the level of the hips.
The starting position is as follows - the arms are crossed at the back of the head, and the body is straightened, lies flat, without any bends.
Lowering the body should be until the moment when a slight stretch begins to be felt in the lumbar region. After the maximum lowering of the body, return to the starting position and repeat this movement up to 20 times in each of the 5 approaches.
You can also use weighting materials if the classic execution seemed too easy. A slightly more varied performance of this exercise will help to use the muscles a little more, in which the body not only goes down, but also goes up to the maximum height.
Barbell Slopes
In slopes with a barbell on the shoulders, the longest muscles act as the most important ones. During execution, the knees should be slightly bent, and the inclinations should be done until the moment when the body will be almost parallel to the floor.
The key nuance of this exercise is that the weight of the neck along with the pancakes should not be too large, since the emphasis on the longest muscles will decrease and the entire load will go to the back muscles of the thigh area.
The principle of performing slopes with a barbell on the shoulders is as follows: it is necessary to perform 4 sets of 10 repetitions in each.
If you achieve good results in the slopes with the barbell, you can go to the same slopes, but only in a sitting position. The weight of the projectile in this case should be slightly less, and the training volume will increase to 15 repetitions in 5 approaches.
Deadlift
The bar of the necessary weight should stand in front. You need to take the projectile so that the bar of the bar is a few centimeters from the legs, and the grip should be a little wider than the shoulders. It is necessary to sit down, and then, with a slow motion and with a curved back, raise the bar up with the help of the tension of the muscles of the dorsal zone.
The hind muscles of the thighs are also involved here, but the whole load should not go only to them. In order to prevent such a load shift, it is necessary to observe the correct technique for performing the exercise, which has already been described above.
When lowering the bar, it is necessary to lower it to touch the floor and only then do a new repetition. In this case, the trajectory of the neck should adhere to the vertical direction, both when lifting and when lowering. Do not try to lift the bar using inertia, use only the strength of the deep, long muscles of the back.
When choosing the width of the legs, you need to be guided by individual sensations, as for some it will be more comfortable to perform with the setting at shoulder level, while for others it is more suitable sumo style, in which the legs are spread wide.
To increase the volume and strength of the back muscles, it is necessary to do at least 4 sets of 6 reps each.
Pull-ups
Take the bar at a more comfortable width. The legs should not touch the floor, and the body must be fully straightened. Now climb up until the moment when the chin touches the crossbar, and linger in this position for at least one second. After that, go down and repeat the same movement.
It is necessary to repeat pull-ups on the bar up to 10 times in 5 approaches. This exercise helps a lot in how to build long back muscles.
Chin bar pull
The body should be straightened, the barbell is in straightened arms with a wide grip. Extend your elbows to the sides and raise the bar to the level of your chin, lingering at the top point for one second, and then slowly lower the projectile to its original position. Do 15 repetitions of this exercise in 5 sets.
To translate the emphasis specifically on the back muscles and, in particular, on the longest ones, it is necessary to select an adequate projectile weight. If during the exercise the load on the back was not felt well, then it is worthwhile to slightly increase the weight and add until the tension of the entire back is felt during the lifting of the bar.
Conclusion
All the exercises described above will help in strengthening the long back muscles, thereby improving overall posture, as well as increasing their volume or strength.
Do not pick up too much weight of the projectile, as this can only harm the back and provoke a disease such as an intervertebral hernia.