Exercises for the back at the gym and at home

A strong back is always one of the most important achievements of each athlete. Its appearance is determined by 3 major muscles: lumbar, trapezoidal and broadest. What are the exercises for the back, in order to achieve its maximum development? Read about it on.

Anatomy

Back muscles are the second largest after the person's feet. This fact indicates that the training are ideal for heavy basic exercises that can download your muscles to complete the program. So, what is a spin? It paired muscles that cover the entire back of the human body. They can be divided into deep and superficial. The most important for any athlete are just past, which in turn include 2 more categories of muscles:

• lat, trapeze and extensors;
• gear, and rhomboid muscles that raise our blades.

I think that every bodybuilder is clear that for the most aesthetic possible need to train it first category of the components which we'll talk more.

latissimus

These muscles are triangular in shape of enormous size, which is why they are the most important element in creating a shape back. Such a desired V-shaped silhouette gives it tremendous, and so their training should always be a priority. To choose the right set of exercises, you need to get acquainted with the functions that perform the broadest:

• traction of upper limb back to the midline;
• to bring the shoulder to the body.

In this regard, major back exercises in the broad area - a rod, details of which we will explain further.

erectors

Extensors (also called the long back muscles) perform a single function, which is inherent in the very title - unbend body. It is this group allows a person to walk straight, keeping our spine in a natural position. It can be concluded that the best exercises for strengthening the back muscles of the extensor region - it's all kinds of motion with the spine straightening under a certain load (hyperextension, deadlift).

trapezius

Thus, the main function of the trapezoid as follows:

• The rise of blades up.
• The convergence of the blades to the spine.
• Return to the starting position of the blades.

In view of the above functions, we can conclude that for a good training trapezius to do those exercises where there is a lift and the convergence of the blades under load. The ideal option may become shrugs.

The best exercises for strengthening the back muscles

As you know, back - it's a large group of different muscles, each of which requires its own special approach. First, we analyze the exercise in the back room, koi are used by all the famous bodybuilders and fans. Of course, if you want to have a perfect athletic look, you have to train all the muscles, which is why the number of exercises can be increased. So, the best exercises for strengthening the back.

1. broadest:

• all kinds of pull-ups;
• Rod vertical / horizontal block sitting in a simulator;
• pullover standing unit;
• traction in the "Hammer";
• Rod T-neck;
• thrust rod in the slope.

2. Trapezoid:

• shrugs with dumbbells / bar.

3. extensors:

• deadlift;
• hyperextension.

4. Timing muscles:

• pullover;
• diagonal twist.

On this, perhaps, everything. Next, we analyze specific exercises with the correct technique and efficiency.

Chin

This exercise is known to all physical education lessons in school, but it is often overlooked in bodybuilding. This is one of the most effective exercises for the back, which is great develops the width of the wings, while the horizontal thrust to increase their volume. In addition to all kinds of lat pull-ups include job yet and biceps. Is it good or bad? On the one hand, of course, is good, because you are killing two birds with one stone. However, in practice it is quite common, so that a beginner can not develop due to the tremendous pull-ups, as the exercise is carried out by hand (mostly). What to do in this case? The best advice is to use a traction on the top shelf in the back of the training to learn how to pull it broadest, not your hands. Anyway, with that out. Proceed to the next question: how to do better grip pull-ups? The only answer can be given, since it all depends on what you want to pump harder. So, for example, a direct grip maximize heavily loads your lats, narrow back - biceps. In general, the overall picture is as follows: wide grip when you run a fairly small amount of work (due to lack of range of motion) and the maximum load the muscles of the back; than enough already, the more work you do, the more work the biceps, and the weaker the running backs. Finally, tips for beginners athletes - try to do this exercise with weights that allow the maximum to develop strength and muscle size. So, if you want to know the best exercises for a broad back, then pull - an ideal option. The last nuance in pull-ups - this is the type of hold (forward or reverse). Remember that the more supination our hands (that is their turn), the more loaded the forearm, which is why biceps easier to pull our body. At the same time, the narrower the grip, the more we work our biceps. Straight grip minimizes forearms activity in the exercise, which makes pulling heavier. Finally, it will be wider than, the stronger will be back to work, as we have said previously.

Thrust vertical block sitting

Another wonderful exercise, which is a lightweight version of the usual pull-ups. This is the best option for those who have a rather poorly developed shoulder girdle. It will help eliminate the biceps of work. In addition, exercise is an excellent choice for the end of the workout, when you already rather tired of the heavy basic exercises and need a full "finishing" the back muscles. Finally, the draft may be performed under non-standard angles to the stomach, strong backbends that quite difficult to do with the aforementioned pull-ups. Technique of performance can be seen in the photo below.

thrust rod in the slope

We continue to talk about what kind of exercises on the latissimus dorsi most effective. Next in line we have great basic exercise, which gives "wings" volume - the thrust rod in the slope. The most important rule, which should be followed - a straight back during runtime. The grip may vary from wide to narrow, from direct to reverse. The best option - a little wider than shoulder width grip, as in this case, the broadest worked perfectly. As for receiving grip (reverse or direct), then you can talk a little bit more.

During the execution of the thrust in the slope, it is important to the movement of the elbow along the hull. If you start to place your elbows to the sides, the lion's share of the load transferred to the rear delts and trapeze. If you are using a reverse grip, the elbows will rise strongly in the vertical plane. From here you can make a logical conclusion that the reverse grip makes it easier to adhere to the correct performance technique than in the direct-grip. Finally, the last aspect of the exercise - the slope. The lower it is, the more active and less spin - trapeze. In general, the optimum angle of inclination should be in middle position with a 30-35 ^to from the horizontal.

Link T-neck

This is an exercise for the back is quite similar features with the thrust rod in the slope, but there are, of course, slight variations in the strength of individual physiological characteristics. Thus, for example, maximally loaded inner part of the back between the shoulder blades. Now there are many simulators for T-rods, the most popular of which is the usual T-shaped neck - his need to pull on his feet with his back arched. This is a pretty effective exercise that necessarily "registered" in the training program. Technique of performance: see below.

thrust one arm dumbbell

Immediately turn to the technique of this exercise. More clearly, we give the algorithm as follows: lean forward, take a dumbbell in your right hand, left hand, lean on the thigh, behind the right leg back. Move the hand with the dumbbell to the lower edge of the breast. During the exercise you can not change the position of the body. To facilitate the exercise a little bit, put one foot on the bench and lean on her hand. For greater clarity, see picture below. With a sufficiently broad range of motion, this exercise allows you to do a lot of work and increase the contraction of our muscles. Secondly, the focus of your hands and feet on the bench makes it possible to take some of the load from the spine, to concentrate on the elaboration of the broadest. These two facts make this one of the best exercise for the development of the wings.

Thrust lever in the "Hammer"

This exercise is a relatively recently appeared, therefore, still not popular with beginners gyms. If you want to create an effective set of exercises for the back, you can feel free to pay attention to him. Link lever in the "Hammer" is sweeping horizontal thrust variant which has several mechanics similar to the previous exercise, although the reason that it is performed when the vertically placed housing, making it more lightweight.

The horizontal thrust on the block

This exercise allows us to focus on the load of the lower divisions of the broadest muscle. This movement should be done so that the back was straight. To achieve maximum reductions, we must try not to reject the torso from the vertical position (5-10 degrees is not too critical). To relieve the load on the rear of deltas, and even increasing the amplitude, it is advisable to do the exercise in parallel with a narrow nozzle.

Shrugs barbell or dumbbells

It is necessary to move the blades up or to each other. This is the most important function of the trapezius muscle, which we have mentioned earlier. And now we tell you in more detail about the features of some of the movements. So, for example, if you lean forward very much, most of the load will go to the top of the muscles in their middle part. In principle, when the thrust rod in the slope or deadlift, you also, to some extent committing shrugs. It follows from the section title, shrugs can be performed with dumbbells or a barbell. The first are more suitable for a good study of the external and internal parts of the trapezoids. Rod allows us to develop middle and lower sections. There is one important caveat to Schrage, which you need to remember - no need to rotate the shoulders, the movement should be only up and down.

Deadlift

Finally, the most important exercise for the development of the back muscles. If you are looking for a program of exercises to strengthen the back, the deadlift should be on this list. It is working fine muscles, actively participating in the growth of strength and muscle mass. What should be the implementation of technology? First, the back should always be straight. Second, the neck should smoothly move along the legs. Third, the grip must be straight (or semi-inverse) shoulder-width apart. Finally, never look down or to the sides - you can bend your back. Always look up before him. Together with the straightening of the legs and back need to raise the bar to the starting position. See the picture below.

We have, perhaps, done. All exercises are most effective in the gym. By the way, many of them will allow you to gain quality muscle mass and added strength gains. Want to know which back exercises suited to women? All. Naturally, you need to take a little weight, which will help the girls achieve elegant and elastic muscles.

Home back exercises

If you decide to train at home, you will need a minimum inventory. In this case the dumbbell may be collapsible from 5-10 to 25-30 kg and a crossbeam (horizontal bar simple words). Well, let's start list is quite possible to perform an effective back exercises at home.

1. Pull-ups. Where do without them? All the necessary information about this kind of exercise we wrote above. Exercising at home, follow the 3-4 approach the maximum. You can use all sorts of complications for the additional load. By the way, pull-ups - this is the best back exercises for children.
2. Australian pull-ups. This is something new! For exercise, you will need 2 stools and any thin tube (gymnastic stick or a mop). It is necessary to put in parallel stools and hoist them on this same pipe. What is the performance of equipment? Go under a makeshift bar in such a way so that it is positioned at chest level. Grasp it wide right grip and make your feet against the floor. Pull the body to the chest, dropping the elbows down and back to the starting position without touching the floor with his back. Do 4 sets of 12-15 reps.
3. Now tell, what better to do back exercises with dumbbells. In principle, the new, we will not tell you anything. The best exercises at home will shrugs with dumbbells to strengthen trapezoids, pull one dumbbell to the chest (on each side) to strengthen the broadest and finally reverse hyper for the back extensors. The latter exercise is now more. How to perform it at home? You can connect 2 stools, and then lie down on their stomach. The legs should hang down, and the toes touch the floor. Hands hold the legs of the chair and begin the movement itself - lift straight legs to parallel with the floor. You do not need jerks and smoothly. For best results you need to perform 15-20 repetitions.

In order to improve efficiency, you can do this set of exercises for the back in a circular pattern. This means that the exercises are performed one after another with minimal rest. The number of laps will vary from 4 to 6. Such a simple complex will allow you to maintain a good physical tone the body without going to the gym. By the way, if you are looking for exercises to lose weight back, then all of these movements with the systematic training will allow you to remove excess fat from the field, bringing your body in tone.

Exercises for the back at diseases

First, we'll tell you what is best to do the exercises for the back with osteochondrosis. Well, let's begin.

1. Lie on your back, place your hands at your sides, inhale and bend your knees (not taking his foot off the floor!). Try to gently lift the forearm. On the exhale, lower your arms and return the leg to its original position. Relax, turn your head, first in one direction and then in another direction.
2. Lie on your back, feet shoulder width apart, on inspiration, turn to the left foot and head - to the right. When you exhale, repeat the contrary.
3. Lie on your back, bend your knees and grab them with your hands. When you inhale, try to pull the shoulders and head to bend your knees, hang in this position for 5-10 seconds, then exhale and take the initial position.
4. Lie on your stomach, bend your elbows, chin lay on hands, holding legs together. On the inhale bend the right leg and roll the pelvis to the right, as you exhale, return to the starting position. Make a similar movement with the left leg.
5. Lie on your stomach, arms along the body position, keeping legs together. When you inhale the shoulders, legs and head a little lift from the floor, placing his hands back, cave "fish" and try to hold on to this position for about 10 seconds. Return to the starting position.
6. Finally, the final exercise - a circular motion pelvis. To perform the necessary rely on the back of a chair, and then make a circular motion pelvis, first in one direction and then in another direction.

Remember that the above exercises will be of huge benefit only at regular employment. Only 15 minutes of your time per day will achieve impressive results. Success in recovery!

Next, we'll tell you what, there are exercises for the back hernia. Therapeutic exercise in this disease include exercising on flexion, extension and stretching. They need to carry out smoothly, so as not to damage the spine. Such a manner of execution will improve the blood circulation in the affected area. Let's start.

1. Take the situation in the vise on the bar, slowly lift the leg to the chest, bending at the knees. When you lift the legs, lower back should be straightened or slightly arched back (it all depends on your ability). At run time, you should feel the work of the press.
2. Lie on any inclined surface (preferably sports bench) head up. Slowly raise your legs up until the loin is clearly fixed on the bench. As soon as it pops up, gently return the leg to the starting position.
3. Take the usual front desk, slowly tilt the body down and then up. When you return to the original position, your chin should "see" into the ceiling.
4. Lie on any flat surface, bend your knees at an angle of 90 ^to, put your feet on a low stool. Hands behind head lock (or near the head) to be pulled smoothly knees and lifting the blade off the floor, and return to starting position.

Each of the above exercise you should perform 12-15 repetitions.