We swing our backs. Exercises for the back with a barbell and pull-ups

Many men want to have a beautiful profile back. After all, then you can look very impressive in any clothes and at any time of the year. Sports and trained back will cause envy of others. If we shake our back correctly, we still do not get unpleasant pain. Add to this a wide biceps, a pumped-up press, and your formed sports body will certainly become an object of general admiration.

Back pumping. Range of exercises with a barbell

Of course, the back can be expanded with regular pull-ups. However, the best way to strengthen and expand the muscles of the back is the bar. Thrust rod to the belt is the basic exercise for beginners. True, not all of them make it complex, which gives not quite tangible results. Now about the exercises in detail.

Stretch on the floor in such a way that the weight of the bar rests on the outstretched arms. This is necessary to include the work of the spinal muscles to the maximum. We swing our back, carrying out the inclination of the body to our knees. The angle of inclination should be such that the bar of the bar well reaches to the knees.

Do not lift the bar to a height too high from the chest. This is not necessary. After all, you shift the load from the back to the muscles of the biceps, and the back should be pumped up.

Well, you can not make slopes jerky. Tension on the lower back can injure you, and you will have to forget about training for a long time. In addition, in this jerk the lower back is involved, and the exercise does not provide for this.

There is also a lighter option than with a barbell. You can do an oblique exercise using a pair of dumbbells. We swing our backs, leaning chest on an inclined bench. If, for example, doing an exercise while standing, you can not avoid swinging the case. Therefore lying is more expedient.

Exercises with T-neck

This method works great in order to increase the stopped weight in the pull to the belt. If you grab the neck holder with a narrowed arm position, then you reduce the range of muscle contractions in the back. This will help to better perform cravings for the belt. Unfortunately, in some gyms there is no such facility.

How to quickly pump up your back with exercise equipment

In each gym there are several vertical blocks. Usually visitors put the holder of the block on a breast level and then gradually reject the case back. But in this way you increase your back in thickness, and do not expand it.

Another exercise on this same block allows you to focus on the expansion of the back. To do this, it is sufficient to pull up the block, putting it behind the head.

Shaking your back by pulling

Pull-up is the power pumping of the back due to the many lifts on the bar that are repeated on the bar. Depending on the posture, different groups of muscles can be pumped on the crossbar. If you are trying to pull yourself "by the head", touching the back of the bar, then over time the upper back widens. But this method is not easy to apply, especially for beginners. As a rule, most begin to tighten, while expanding the range of movements of the body.

Ideally, you can learn to do 10 repetitions four times. But this is with increased training. For those who are tightened with a voltage of 1-3 times, it is recommended to tighten with a counterweight. In the gyms, you independently adjust the counterweight load by increasing or decreasing weight. The load is calculated from the difference between your body weight and the counterweight. However, a full-fledged pull-up will not replace it. Since in this case the body is not held on the horizontal bar, and the rise is strengthened by the support supporting the body. And not every gym has the opportunity to conduct such classes.

Thus, from the above procedures, you can choose the most suitable for strengthening the muscles of the back.