A set of strength exercises to build back muscle mass

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The mus­cu­lar back adorns both the female and male fig­ure. Devel­oped mus­cles on the female back make the sil­hou­ette of the fair sex more ele­gant and attrac­tive. A pumped up wide back is an undoubt­ed advan­tage of the stronger sex and one of the out­ward signs of mas­culin­i­ty. That is why it is nec­es­sary for all peo­ple, regard­less of gen­der, to per­form exer­cis­es for the devel­op­ment of the mus­cles of the back, if they want to make their fig­ure ath­let­ic and attrac­tive.

The role of knowledge of anatomy in the effectiveness of fitness training

The role of knowledge of anatomy in the effectiveness of fitness training

Expe­ri­enced fit­ness pro­fes­sion­als strong­ly rec­om­mend that begin­ners pay atten­tion to the study of anatom­i­cal fun­da­men­tals. This is nec­es­sary to under­stand how the mus­cles work when per­form­ing a cer­tain exer­cise. Even min­i­mal knowl­edge of anato­my great­ly facil­i­tates the process of draw­ing up a train­ing pro­gram, and also helps to avoid ele­men­tary mis­takes and there­by achieve the most effec­tive result.

When start­ing fit­ness class­es to increase the mus­cles of the back, you first need to famil­iar­ize your­self with the anatom­i­cal fea­tures of the struc­ture of this part of the body. The mus­cles of the back are formed by two large cat­e­gories of mus­cles: deep and super­fi­cial. Deep mus­cles include:

    transverse spinous, fixing and stabilizing the spinal column. This group consists of smaller muscle groups, which include semispinalis, rotator muscles and multifidus;
    extensor muscles responsible for the movements of the spinal column when performing torso bends and other exercises that involve back extension;
    trapezium, rhomboid muscles and muscles that move the shoulder blades — all these muscle groups provide motor activity of the shoulder girdle.

The group of super­fi­cial mus­cles tra­di­tion­al­ly includes:

    the broadest muscles, due to the work of which a person can stretch the upper limbs forward and take them back;
    a square muscle functionally responsible for the possibility of bending the body.

Know­ing the basics of anato­my, you can cre­ate the most effec­tive fit­ness train­ing plan that con­tains exact­ly those move­ments that work out a spe­cif­ic mus­cle group and con­tribute to the achieve­ment of spe­cif­ic results. Begin­ners in the for­ma­tion of a fit­ness pro­gram should con­sid­er the fol­low­ing facts:

    to increase the width of the back, you need to include training movements for the latissimus dorsi in fitness classes, as well as actively work on strengthening the trapezoid;
    it is possible to achieve a curve of the back, which creates an attractive outline of the figure, if you put a load on the extensor muscles. In addition, strong back extensor muscles allow you to work with a large working weight and achieve a better result from fitness classes;
    developed and embossed rhomboid muscles make the back more attractive, so they also need to be given enough attention, including a number of exercises that load these muscles in the fitness program.

Features of fitness for the growth of back muscles

Features of fitness for the growth of back muscles

When orga­niz­ing fit­ness train­ing, the pur­pose of which is to increase the mus­cle mass of the back, it is nec­es­sary to take into account some of the nuances of such train­ing, which sig­nif­i­cant­ly affect the final result. These fea­tures include the fol­low­ing:

    before exerting loads on the back, you need to undergo a medical examination and make sure that there are no diseases in which strength exercises are contraindicated;
    work on building muscle mass of the back should only be done after a warm-up. This is a prerequisite that affects the effectiveness and safety of training;
    a set of exercises for the back is recommended to be combined with the study of the muscles of the shoulder girdle and upper limbs or with training for the legs;
    the number of repetitions in each set and the number of approaches themselves depends on several factors: working weight, initial degree of muscle development and lifestyle characteristics. Beginners with a low level of physical fitness or people engaged in heavy physical labor can perform no more than 4 sets of 6–10 repetitions during a fitness workout. The rest should do up to 8 such approaches;
    for active growth of muscle mass, sports heavy shells must be used. However, you should not be too zealous and immediately take the maximum working weight. A tactic that involves a gradual increase in the load in the exercises, as a result, turns out to be more effective and safer than hard work at the limit of physical capabilities.

A set of exercises for all groups of back muscles

A set of exercises for all groups of back muscles

To work out the mus­cles locat­ed in the upper back, it is nec­es­sary to include a set of such exer­cis­es in the train­ing:

    Bent-over barbell pull.

Take the pro­jec­tile and stand up straight, bend­ing the knee joints at an angle of about 45 degrees. Lean for­ward until the body is par­al­lel to the floor. The head should be raised and look for­ward. Inhal­ing, pull the bar to the stom­ach, pulling the elbows back and point­ing them up. Exhal­ing, low­er the work­ing weight to the start­ing posi­tion.

    Pull up.

This exer­cise exerts an intense load on the latis­simus dor­si mus­cles if, when per­form­ing it, hold on to the hor­i­zon­tal bar with a wide grip and do not raise your shoul­ders to your ears. You should pull your­self up to a lev­el at which the chin is just above the cross­bar. To increase the load, you can use an addi­tion­al weight attached to the body.

    Thrust of the upper block behind the head.

Sit in the sim­u­la­tor, keep­ing your back straight, but main­tain­ing a nat­ur­al deflec­tion in the low­er back. Grasp the han­dle with a wide grip and, while inhal­ing, bring it to the back of the head. Exhal­ing, smooth­ly return the block to the upper posi­tion, avoid­ing iner­tial move­ments in the exer­cise.

To devel­op the mus­cles of the mid­dle part of the back, the fol­low­ing train­ing move­ments should be per­formed:

    Traction of the lower block to the stomach.

You need to sit in the sim­u­la­tor, take hold of its han­dle and, inhal­ing, pull it to your belt, pulling your elbows back and bring­ing your shoul­der blades togeth­er. Exhal­ing, smooth­ly return the han­dle to the start­ing posi­tion and repeat this ele­ment of fit­ness train­ing.

    Bent over row with one arm.

You need to stand side­ways to a sports bench or dumb­bell row and rest your hand on it. Hold­ing a dumb­bell in the oth­er hand, it is nec­es­sary to bring the pro­jec­tile clos­er to the stom­ach, mov­ing the elbow up, but with­out turn­ing the body. The back in this exer­cise should always be in a straight, par­al­lel to the floor posi­tion. Per­form an equal num­ber of rep­e­ti­tions with each arm.

To strength­en the mus­cles of the low­er back, it is required to include the fol­low­ing train­ing move­ments in fit­ness class­es:

    Hyperextension.

Lie down in the sim­u­la­tor so that its edge ends at the lev­el of the pelvis. Bring the brush­es behind the head and hang the body. While inhal­ing, you should straight­en your back and, while exhal­ing, bend down again.

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Stand­ing straight and hold­ing the bar near the hips, you need to smooth­ly bend over, low­er­ing the pro­jec­tile to a lev­el just below the knees. Exhal­ing, return to the start­ing posi­tion in the exer­cise.

By Yraa

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