The longest muscle of the back and its function. How to pump up long back muscles

Muscles of the back are one of the most important, since they take most of the load in many physical exercises. It is especially important to bodybuilders, which it helps to improve the appearance, giving the body a V-shaped look. The development of the muscles of the back contributes to the formation of a correct posture, which is especially important for people spending a long time at the computer.

Also, the back plays a key role in performing basic exercises of powerlifting and weightlifting. The more the athlete develops back muscles, the more weight he can raise, whether it's a jerk, push or deadlift. In the latter, the longest muscle of the back takes the greatest load. It is responsible for flexion and extension of the trunk. The article will consider the most effective exercises for long back muscles.

A little anatomy

The longest back muscles are one of the key exercises in flexion and extension of the trunk. They are located along the entire length of the back, being in proximity to the vertebral column. The longest muscles are attached to the spine, the sacrum and the base of the skull with the help of tendons. Activate their work by using exercises such as hyperextension, deadlift and similar, described below.

In addition, the longest is surrounded by a number of other important muscles, which include the largest and largest round. The widest ones are more involved in pulling up and pulling the bar in the slope and are in the zone of the waist. Large round muscles are located closer to the middle of the back and are activated by similar exercises.

Next, we turn to the description of exercises that can strengthen, and also increase the strength and volume of the longest muscles of the back.

Hyperextension

It is necessary to use a special simulator for training the back of your back. Arrange so that the lower rollers were fixed just above the feet, and the trunk covered the training pad to the level of the hips.

The starting position is the following: the arms are crossed at the back of the head, and the trunk is straightened, lies flat, without any bends.

Lower the body should be until the moment when you begin to feel a slight stretching in the area of the waist. After maximum lowering of the body, go back to the starting position and repeat this motion up to 20 times in each of the 5 approaches.

You can also use weighting, if the classical performance seemed too easy. A little more exercise of the muscles will help slightly modified execution of this exercise, in which the body not only goes down, but rises up to the maximum height.

Slopes with a barbell

In the slopes with a barbell on the shoulders of the longest muscles act as the most important. At the time of execution, the knees should be slightly bent, and the slopes must be made until the body is almost parallel to the floor.

The key nuance of this exercise is that the weight of the neck along with the pancakes is not too large, since the emphasis on the longest muscles will decrease and all the load will pass to the hind muscles of the hip 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 each.

In the case of achieving good results in the slopes with the bar, you can go to the same slopes, but only in the 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 weight bar must be in front. Take the projectile so that the bar of the bar is a few centimeters from the feet, and the grip should be a bit wider than the shoulders. It is necessary to sit down, and then slowly move and with the bent back to lift the bar upwards with the help of muscle tension of the dorsal zone.

Also here, the hind muscles of the thighs are involved, but all the load should not pass only to them. In order to avoid such displacement of the load, it is necessary to observe the correct technique of performing the exercise, which has already been described above.

When lowering the bar, it is necessary to lower it to the touch of the floor and only then to do a new repetition. In this case, the trajectory of the neck should follow a vertical direction, both during the ascent and the decrease. Do not try to lift the bar with inertia, use only the power of deep long back muscles.

When choosing the width of the legs, you need to be guided by individual feelings, as for some it will be more comfortable to perform with the setting at the shoulder level, while for others the sumo style is more suitable, with the legs spread widely.

To increase the volume and strength of the back muscles, you must do at least 4 sets of 6 reps each.

Pull-ups

Take the crossbar on a more comfortable width. The legs should not touch the floor, but the body must be fully straightened. Now climb up until the chin touches the crossbar, and stay at this position for at least a second. After that, go down and repeat the same movement.

It is necessary to repeat pull-ups on the crossbar up to 10 times in 5 approaches. This exercise perfectly helps in how to pump up long back muscles.

Thrust of the neck to the chin

The trunk should be straightened, the bar is in straightened arms with a wide grip. Raise your elbows to the sides and lift the bar to the level of the chin, lingering at the top for one second, and then slowly lower the projectile to its original position. Do 15 repetitions of this exercise in 5 approaches.

To translate the emphasis on the muscles of the back and, in particular, on the longest, it is necessary to select a sufficient weight of the projectile. If during the exercise the load on the back was poorly felt, then it is necessary to increase the weight slightly and add until the tension of the entire back is felt during the lifting of the rod.

Conclusion

All the exercises described above will help in strengthening the long back muscles, thereby improving overall posture, and also increasing their volume or strength.

Do not pick up too much shell weight, since it can only hurt your back and provoke a disease like an intervertebral hernia.