Exercises for the muscles of the back

It's no secret that regular exercise is necessary for our body to maintain a good shape. Someone likes swimming, running in the morning or fitness, someone attracts big tennis, and there are those who are fond of bodybuilding - the art of beauty of the body. Being engaged in bodybuilding, the complex of exercises of which is very diverse, you will become the owner of an attractive and strong figure.

The history of bodybuilding goes back to the distant past and originates from ancient Greece. At all times people have sought to find the perfect figure, so training and physical activity were an important part of the life of any healthy man. Modern bodybuilding began its development in the late nineteenth century, then its first popularity was found by one of the pioneers of this sport Eugene Sandov, and it was with him that the history of bodybuilding began, as a sport and as a spectacular show.

Of all the variety of exercises in this complex, such exercises for the muscles of the back as traction and pulling up have a huge potential and can be considered one of the main ones. Pulling involves a lot of muscle groups, but they are not a heavy exercise. To perform them you only need a bar or bar.

Exercise for back muscles "pull-up".

Hang on the crossbar. Hands should be relaxed and fully straightened. This position is the bottom point of the exercise, you need to pull it up as high as possible, until you touch the crossbar with the back of your head or chin. This will be the highest point of this exercise.

The position of your hands depends on which muscles the greatest load falls on. The wider you put your hands, the more pressure is placed on the latissimus muscles of the back, if the grip is narrow - the main load will get biceps. Exercises for the development of the muscles of the back, performed with the touch of the crossbar at the back, lead to the stretching of the broadest muscles in width, and when touching the chin - in thickness. If you pull up your palms to yourself with a narrow grip, the lower part of the broadest, located in the waist region, will receive additional load.

The complex of exercises for the muscles of the back is very diverse, one of the types of pull-up, its "younger brother," is an exercise called pulling a vertical block. This less complicated exercise, but more accentuated, is performed as follows. It is necessary so to place the pelvis on the seat so that the bar and upper block are right in front of the chest. The starting position - the arms and torso are fully straightened, the shoulders slightly raised, the hips firmly fixed between the rollers and the seat, the feet of the feet rest on the floor. Exercises begin with the blades, continues to pick up the movement of the elbows, descending clearly parallel along the sides of the body and directed to the sides and back. At shoulder level, a pause is made, and the neck gently returns to its original position.

An excellent addition to the pull of the vertical block and pull-ups will be such exercises for the muscles of the back as pulling dumbbells with your left or right hand. To do this, take the dumbbell in your right hand, stand on the left of the bench, put your feet together. Then put the left knee on the bench, slightly bend the right leg, and leaning forward, rest with your left hand on the edge of the bench. In this exercise, the back should be slightly bent in the lower back, and the torso is parallel to the floor. After taking a deep breath, sip the dumbbell strictly upwards and hold it for a few seconds at the top point. Then exhale and gently lower the dumbbell. In the event that you feel discomfort when performing this exercise with the knee stop on the bench, try it in a position where the feet of both feet are on the floor. Performing these exercises for the muscles of the back, try not to overstrain the biceps and pull the dumbbell solely due to the efforts of the muscles of the shoulders and back.