10 exercises for the back, which confirmed the effectiveness of scientists

Which muscles pump

That will look like your back, determine the trapezius, rhomboids, large and small, round, and infraspinatus latissimus. To ensure symmetrical form and maintain health, you need to pump them all.

Along the spine from the sacrum and to the skull, stretching erector spinae muscles. It also needs to be strengthened in order to avoid injury during weight training and ensure good posture.

Why do these exercises for back better

Because they proved to be effective during the researchKinematic and electromyographic comparisons between chin-ups and lat-pull down exercises;Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises; ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?. Scientists have used electromyography (EMG) - measured electrical activity in muscles when performing different exercises.

How to make

If you load the entire body in one workout, select for exercise per muscle group. If you closer splits, take the two exercises from each item and add them to the day of study or back links a day.

Some of the exercises described in the article pumped several muscle groups. Keep this in mind when compiling the program. For example, you can choose one that is well loaded and the top and bottom of the back, or to work these areas separately.

shells weight is chosen in such a way that the last repetition in the approach given to the difficulty, but without sacrificing technique. The number of sets and repetitions will be indicated in each exercise.

If the motion is carried out body weight, Do it as much as you can.

How do the exercises for the lat

These exercises also help load the trapezius, rhomboids, infraspinatus, large and small round muscles.

Link upper block to the chest

Sit on the bench, push the foot to the floor, grasp the handle straightThe Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down grip a little widerEffects of grip width on muscle strength and activation in the lat pull-down shoulders - a hand position will allow greater load lats.

You can slightly tilt the body back and fix it in this position. Fixation is important: if you want to load back to the full, it is necessary to eliminate the buildup.

Lower the shoulders and bring the blades, pull the handle up to touch his chest, and then slowly and controlled return it to its original position. Not necessaryA Comparative Analysis and Technique of the Lat Pull-down raise the shoulders to the ears at an extreme point - keep them lowered, and mixed by the blades.

Perform 3-5 sets of 10-12 reps.

Link block lower abdomen

In addition to the widest, thrust to the stomach is good loadsVariations in muscle activation levels during traditional latissimus dorsi weight training exercises: An experimental study the middle portion of the trapezoid and rhomboid muscles. Therefore, if you want to exercise one pump and the top and bottom of the back, turn on this option in your workout.

Sit on a fitness machine, rest stops in the platform, grab the handle. Lower and straighten shoulders, straighten your back. On the exhale, pull the handle to the stomach, and then return it to its original position and repeat.

Not dorgayte back and leaning backward: throughout the exercise move only his hands.

Do 3-5 sets of 10-12 reps.

inclined pull-ups

Another universal exercise, well biasing almost all the muscles of the back. Unlike conventional pull-upsIt is suitable for all skill levels: enough to change the position of the body and legs, and even a novice will be able to catch up.

Find a low bar. If you are doing in the gym, you can use the bar to the racks. Grasp it right grip slightly wider than shoulder width: this hand position longer engages the latissimus dorsi and the trapeze. If possible, make oblique pull on the loops or rings - so the load on the back of increasedEffects of hand-grip during the inverted row with and without a suspension device: An electromyographical investigation.

Hang on a selected projectile, tighten abs and buttocks, pull the body in a straight line. Lower the arms and pinch blade, pull himself up to the breast touch and descend back.

You can simplify the exercise in two ways: to find horizontal bar higher, so that the body is in a vertical position or bend his knees and at a right angle to put feet on the floor.

Complicate oblique pull can be due to the elevation. Put your feet on the curb, so that the body was located in a horizontal plane.

Perform 3-5 15-20 times approaches.

Pull straight grip

For maximum load lat use a straight grip The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-downslightly wider than shoulder width. If possible, try spinning plates on the bar: they not only pumped the hand and forearm, and the bigger the load back.

Grasp the horizontal bar, lower the shoulders and pinch the blade. Be pulled to his chin has gone beyond the level of the horizontal bar, fall back and repeat. During the pull, do not use wrenches and buildup. At the top pull chin up to reach the horizontal bar at the bottom keep mixed by blades.

You can complicate the exercise, wearing a belt with weights. Instead of simplifying it is better to replace it with the top block cravings or Australian pull-ups.

Perform 3-5 sets at close range.

Thrust rod in the slope

This is a good exercise loadACE-SPONSORED RESEARCH: What Is the Best Back Exercise?; Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises; Effect of grip width on electromyographic activity during the upright row almost all of the back muscles: latissimus, trapezoid, rhomboid, and even muscle-flexors. And if you have to choose only one exercise for the back is a good option.

Take a barbell straight grip slightly wider than shoulder width. Tilt the housing slightly above parallel to the floor, bend your knees slightly, keep the bar in the lowered hands, pinch shoulder blades, back straight. On the exhale, pull the bar to the abdomen, lower and repeat. Do not change your body position until the end of the exercise.

Make 3-5 8-10 approaches.

How do the exercises for the trapezius muscles of the back

Trapezius muscles these exercises loadComparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises; Effect of grip width on electromyographic activity during the upright row; Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles; ACE-SPONSORED RESEARCH: What Is the Best Back Exercise? the best thing.

Thrust rod to the chin

Grasp the barbell grip Effect of grip width on electromyographic activity during the upright row. 1.5-2 times wider than shoulder width. On the exhale, pull it up to the level of the clavicles, elbows pointing up. Lower back and repeat.

Make 3-5 8-10 approaches.

Inverse mahi dumbbells lying on his stomach

Lie flat on his stomach on an inclined bench, take dumbbellsTurn the back of his hand forward. On the exhale, dissolve the dumbbells to the sides while turning the thumb up. Lower back and repeat.

Do 3-5 sets of 10-12 reps.

IYT-ups

Lie flat on his stomach on an inclined bench, grab a dumbbell. On the exhale, raise your arms above your head back side up, and then lower to the starting position.

Now put your hands up diagonally to your posture reminiscent of the letter Y, expand palm thumbs up. Lower to starting position.

Then, spread your arms to the sides with your thumbs up, so that the body resembles the letter T. Lower to starting position. It was one approach.

Do the same 3-5 times for 4-5 reps.

How do the exercises for the back extensors

The two best exercisesTrunk muscle activity during stability ball and free weight exercises; Muscle activation during various hamstring exercises for the extensor muscles of the back are well loaded with the entire back of the circuit, including the buttocks and the back of the thigh muscles.

Deadlift

Stand on the pole that is located above the neck lacing your shoes. Take hips back, bend with your back straight and hold the barbell straight grip slightly wider than shoulder width.

On the exhale, straighten the hip and knee joints, keeping your back straight. Keep the bar close to shins, almost touching them. Lower it to the floor and repeat.

Perform 3-5 6-8 time approaches.

Trainers at GHD

This exercise is often used at the beginning of exercise to warm up and strengthen the back, buttocks and muscles hamstring.

Insert the legs under the GHD-simulator rollers, remove your hands behind your head. Lower housing, and then return to its original position. At the top of the back rise above parallel with the floor and look forward. Performed smoothly and under control without swinging and jerking.

Make 3-5 approaches 15-20 times.

You can also alternate between hyperextension retentionEMG study of erector spinae and multifidus in two isometric back extension exercises body and feet to GHD-simulator.

Keep up to failure as you can. Perform 3 sets.