The widest back muscles: the most effective exercises
Back Training Requirements
Every person who has started exercising in the gym would like to know how to pump the latissimus muscles. Nowadays there are many complexes, including all sorts of (right and wrong) exercises, the use of which will ultimately determine the error of a particular technique. Therefore, it is better not to make mistakes, but immediately begin with a competent training scheme. The widest back muscles are a vast region of the musculature of the human body, requiring a special approach in strength training. In his training, rush and the use of some rapid growth technologies are unacceptable, because, despite its large size, the muscles can easily be injured, which ultimately can lead to the curtailment of gym visits in general.
Exercises for the broadest muscles
Most often, the latissimus dorsi muscles are trained with such heavy exercises as pull-ups on the bar, thrust of a vertical block to the chest or to the back of the head, and horizontal thrust to the lower abdomen.As well as traction in the slope with a barbell or dumbbells, traction on the T-neck, etc. In addition, this area of the musculature receives a significant load in all basic movements. In general, again, for any beginner who is not privy to the secrets of strength training, the question may arise about how to swing the latissimus dorsi. After all, exercises and complexes that combine them are countless, and which ones to choose, not everyone knows. It is necessary to understand that in order to obtain maximum results, it is necessary to apply a comprehensive load on this area of the body.
Pull-ups for the back
The widest back muscles are very effectively worked out in such exercises as pulling up. It is best to perform a wide grip. The position of the hands should be such that at the upper point of the movement of the forearm are parallel to each other. If the main goal of the workout is to gain weight, then you need to observe a special mode, that is, the number of repetitions should not be more than 10 - 12 and less than 6. If the practitioner can do more, then he needs to add a burden in the form of a belt with fixed pancakes from the barbell or with dumbbells.In addition, for the muscles of the back can be done vertical thrust - analogs pull-ups on the bar. Training regime should always correspond to the main goal.
The widest back muscles should also be worked out with the opposite pull-up vector of the load. It is best suited for this purpose rod in the slope. The trajectory of movement is such that in the upper part of the amplitude the neck should touch only the very lower abdomen. At this time, the housing should be in a position as close as possible to a plane parallel to the floor surface. Of course, ideally this is difficult to achieve, so the angle is usually around 80 degrees. An analogy (or even a lighter version) of this exercise is thrust from the dumbbells, when one arm rests on the bench and the other works with the projectile. As well as all sorts of horizontal thrust in simulators.