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Training back muscles

22 Jun 2012, 17:53
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How to start training the back muscles? You should have a crossbar, a dumbbell, a barbell, a couple of trainers, a fitball and, of course, plenty of perseverance to pump up the back muscles. The most common exercises, which may help to pump up the back muscles and to reduce an “extra fat”, are given below.

training back muscles

1. Pulling up on the crossbar (wide gripe). Pull yourself up as high as possible holding your hands on the crossbar wider than shoulders. Touching the crossbar with the upper part of the breast will be the ideal posture. The back should be straight, blades are brought together. Descend slowly and repeat the exercise again.

 

2. Barbell pulling (in tilt). Slightly bend forward putting feet apart on the shoulder width. Take a barbell on the medium width and keep it just below the knee. Push the barbell to yourself so as to bring the implement to the abdomen. The back should be fixed.

 

3. Pulling to the chest (vertical). Grasp the handle of a simulator with a wide grip sitting on the simulator for vertical thrust. Pulls the handle in the area of the clavicle by utilizing the back muscles and bending elbows. Straighten arms without jerks and repeat the action.

 

4. Pulling of the dumbbell (in tilt). Thrust the bench with the left knee and the left hand. Takes a dumbbell in your right hand and slightly bend your back down to the floor. Push the dumbbell to the stomach, raising the elbow as high as possible and bringing blades together. Repeat the exercise making a short pause at the peak of arm lifting.

 

5. Sitting block thrust (a wide grip). Sitting on the simulator with a lower block, put your outstretched legs in the reliance and take a handle with a wide grip. Pull the handle to yourself in the stomach, bringing the blades together. Straighten arms without jerks and repeat the action.

 

6. Sitting block thrust (a narrow grip). Sitting on the simulator with a lower block, put your outstretched legs in the reliance and take a V – shaped handle. Pull the handle to yourself in the stomach, strongly bringing the blades together. Straighten arms without jerks and repeat the action.

 

7. Bringing the blades together. Sitting on the simulator with a lower block, put your outstretched legs in the reliance and take a handle with a wide grip. Holding the arms straight in front of your chest height, bring the blades together and pull the handle to yourself. Relax your back slowly and repeat the exercise.

 

8. Hyperextension (flexion/extension) on the fitball. Lay down on the fitball facedown, bring together your straight legs and scrape your hands on the chest. Move down your torso as lower as possible and go back to the initial position. You may use a mainstay for feet fixation to make the exercise simpler.

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