Exercises on the widest back muscles

Exercises for the widest back muscles: how to perform

To strengthen the entire back, exercises should be performed regularly on the latissimus muscles,they participate in the basic movements - flexion-extension of the shoulders and breathing of a person.

How to pump the latissimus muscles of the back: what is needed, the rules for performing the exercises ^

The widest back muscle is in its lower part and visually represents a triangle.

In addition to the movement of the shoulders and breathing, they are responsible for lowering, raising and rotating the shoulder blades and humerus. Their strengthening gives tremendous results: the back of the torso becomes more slender and powerful, which, undoubtedly, attracts the attention of others.

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How exercises on the back muscles with dumbbells for human health are reflected:

Blood pressure is normalized;
Blood circulation increases;
The probability of trauma to the spinal bones decreases when falling.

In addition to dumbbells, for training you will need a bar and a crossbar. At home, it is easy to make: you can weld a horizontal bar from the scraps of pipes and mount it with a drill and strong screws or screws above the door.

To whom contra-indications or presses with dumbbells are contraindicated:

To people with hypertension or hypotension;
Those who have recently been injured or have cardiovascular diseases.

Recommendations for classes:

It is important to always have a bottle with mineral water without gas next to it. Dehydration can lead to dizziness or unconsciousness;
With the slightest discomfort, you should stop exercising;
Beginners can begin with a minimum number of approaches and the lightest dumbbells, becausea great burden for unprepared people is forbidden;
For the maximum result, you need to give sports training every day.

How to pump the latissimus muscles of the back: exercises, sequence of execution ^

Exercises for the widest back muscles: how to pump up at home

Exercise 1 - Pulling on the crossbar

Grab the crossbar from above, place your arms on the width of the shoulders;
We inhale and tighten the chest area to the crossbar;
We exhale after we go down;
We repeat 10-30 times, depending on the level of physical training.

Exercise 2 - Grasping the grip on the bottom of the

horizontal bar. We hang on the crossbar, the arms are in a bent position and the palms are not against the wall, but towards the face;
We inhale, we protrude the chest forward, rise upwards, touching the crossbar with the chin;
We go down and exhale;
We do 5-30 times, counting our possibilities.

Exercise 3 - With dumbbells, for the thickness of the back

We put the bent left leg on the bench, leaning also with the left hand;
Slightly tilt the back forward and fix this position;
The right leg is on the floor, in the hanging arm is a dumbbell;
We inhale, we tighten the dumbbell to ourselves as much as possible, we make sure that the hand does not leave in the direction of the trunk;
Exhale and repeat all several times, then change sides.

Exercise 4 - With the barbell, for the extension of the back

We stand, slightly bend the legs in the knees;
Slightly tilt the body forward, keep your back straight;
We hold hands for the neck from above, we bend them to the width of the shoulders;
We inhale, we strain the abdominal muscles, we pull the bar to the side of our chest before touching;
We lower and exhale.

Exercise 5 - Shredders with a bar

Put the bar on the floor, turn to face it, legs are bred to the width of the shoulders;
We grab the bar with our hands on top of ourselves;
We inhale, we strain the abdominal muscles and lift the shoulders. At this time the hands remain straight;
Exhale, return to the IP( initial position) and repeat several times.

Exercise 6 - Lumbar deflections

The lower part of the body is placed on a bench( at home it can be a sofa);
An ankle is held by another person, the head is lowered down. At this time, take a breath, hold your breath and lift the body up;
Maximum deflection of the lower back;
We return to the IP.

Exercise 6 - Draft of the dumbbell

With one hand, we lean on a bench or sofa, in the other we hold a dumbbell with a grip on top;
Slowly raise his hand to the side of the trunk, holding his breath for inspiration;
We lower and exhale;
Perform several times and change hands.

Exercise 7 - Pulling on the bar

Standing with your back on the bar, grab the crossbar from the bottom;
We hold our breath on inhalation, ascend as much as possible;
We go down and exhale;
We perform 10-20 times.

Exercise 8 - Exit by force on the horizontal bar

We hang face to the crossbar, grasping it from above;
We inhale air, we make a sharp jerk with our feet forward and immediately pull up;
Return the legs in a straightforward state, go down to the IP.

Exercise 9 - Push-ups near the wall

We spread the arms to the width of the shoulders, push our feet, rest against the wall and stand on the direct hands;
Begin to bend your hands in your hands, gradually dropping down to touch the head of the floor;
We return to the IP on straightened hands.

Exercise 10 - Deflections lying

We fall to the floor, arms stretched along the trunk;
Make a tilt forward, without lifting your hands from the body, and your feet - from the floor;
We lay down, raise our straight legs up;
We alternate lifting the hull and legs several times.

We also recommend that you read the Exercises for Deltoid Muscles.

Bending of the widest back muscles: reviews, videos and results ^

The training of the widest back muscles is useful for both men and women: in both cases, the result is an expansion of the total volume, correction of the curved spine and getting rid of the salt deposits.

Do not be afraid of the appearance of men's forms for women.with a moderate load of the back, the figure acquires harmony and beautiful outline of the muscles.

Comments on exercises on the back muscles of the back of the house from our regular readers are also very positive:

Olga, 25 years old:

"I have been performing the whole complex for a year now and I can boast of a beautiful and smooth back that was previously twisted and did not have thisattractive relief »

Renat, 33 years old:

« I am only engaged for a month, and the exercises on the crossbar are part of my daily workouts. I'm still thinking about starting to pull the bar. "

Dmitry, 35 years old:

" Just pull-ups and push-ups are not enough, because 70% of success in sports depends on proper nutrition "