Every man wants to make the right impression on others. Reliable, strong and courageous — these are the main qualities of a defender with a powerful back. How to pump a man’s back so that he is told: «like behind a stone wall,» girls pay attention, and other men silently envy.
In addition to the aesthetic component, the main functions of the back muscles are:
spine support;
compensation of loads on him during driving;
elimination of deformation during injuries and physical activity.
It is not necessary to explain how important the integrity of the spine is.
Exercises for developing the muscles of the back in the form proposed below are suitable for physically healthy people who do not suffer from diseases of the spine and do not have contraindications (to exclude them, you should consult a doctor).
How to pump a man’s back: exercises and tips
Exercises for pumping muscles at home: the main features
In order to become the owner of a beautiful and powerful back to the gym, it is not necessary to go to the gym, but it is desirable. But in the absence of time or money, it is quite possible to cope at home. To do this, it is necessary to build a clear training system and strictly follow it.
Let’s see what muscles are in principle located on the back, and from this we will decide what exercises to strengthen them we need.
The upper back-from the neck to the shoulder blades, consists of a trapezoid (you can pump, pressing the asymmetrical bars) and rhombuses (pull-ups suit them).
The middle of the back is the most extensive department, consisting of many muscle fibers. The widest muscles are responsible for the most coveted relief, while they are not difficult to train and the choice of exercises for this is quite large.
Along the entire spine, from the base of the neck to the sacrum, there is an extended muscle, the main function of which is to support the vertebrae. It is perfectly pumped with the help of hyperextension.
At home, you can pump the muscles of the back, but it is still worth having several devices for practice. Ideally, equip a sports area, in which it is desirable to have a Swedish wall with bars, cross bars, as well as a set of dumbbells and different weights. Having in the Arsenal of such a home sports complex, supported by a visit to the pool, running and cyclocross — it is quite possible to gain ground at home.
What exercises should I do to pump the back
We consider the option without restriction for health reasons.
In this case, there is no more effective device than the horizontal bar for pumping the muscles of the back, and it does not matter whether it is bought in the store or made with its own hands.
For a productive study of the muscles of the back, it is necessary to use a special handle, which implies an unusual position of the thumb (pulling it to the side or turning it inwards). Pulling to the crossbar needs only the chest, not the chin, and in the process you can feel how the wider ones are stretched. Pull-ups should be performed smoothly, slowly. At this stage, there is a sequential work of the muscles of the back, which can not be achieved by lifting a jerk. The technique of execution is important, and once you can do the exercise correctly, at least 8 times in a row, you can add weighting.
Hyperextension can be carried out at home, but with the help of an Assistant. It is necessary to lie on a flat surface (ideally a bench), so that the upper part of the body hangs freely, and the partner with his weight should hold your legs and pelvis. To properly perform the exercise, you should not forget to maintain a straight line of the trunk. Lifts should be performed smoothly to feel each muscle. Such a slow execution allows you to give an additional load to all muscle groups of the back, especially longitudinal. In the initial stages, you need to learn the right technique. When the result is at least 15 times on 4 approaches, you can add weighting to increase the load.
If you have dumbbells at home, you can do the following exercise. After putting the feet to the width of the shoulders, slightly bend them at the knee and, taking dumbbells, perform inclinations forward. Do not forget about the straightness of the back, that’s the whole point. Perform 10-15 times, starting with 3 approaches and gradually increasing to 5.
If you conduct classes on the street, using many metal horizontal bars on public sports grounds, you can add exercises on the crossbar and push-ups on the bars.
Gym classes
Exercises for the muscles of the back should be performed in the first place, since they require serious study. The entire pumping complex is divided into Main and secondary parts. The main ones include Rod traction, pull-ups, sloping bar traction, where to increase the mass, it is necessary to increase the weight with a small number of approaches. Exercises with dumbbells, hyperextension, traction blocks and T-deadlifts are conditionally related to the auxiliary.
Exercises for the upper back
With a projectile. Is a shrug (shrag is translated from English-shrug). To perform correctly, we will need a barbell or dumbbells (kettlebells). The shoulder blades move vertically upwards, in no case do not turn the shoulders, a high probability of injury. Shragi perfectly pump the trapezoidal and scapular muscles.
Exercises for the middle of the back: pull — up
Good in any conditions: in the gym, at home, on the street. The oldest and most natural exercise for the back, productively developing the widest muscles, while this is the width of the «wings».
When performing this exercise, you should not give a load to the biceps, which often happens. To avoid this, you need to learn to feel the work of the muscles. Traction grip can be narrow, wide or medium. In this case, work with a narrow handle gives more load on the biceps, and the wide grip is directed to the widest. If there is no skill to exclude biceps from the process, it is easier to choose an average catch.
The position of the brushes also affects the direction of the load, the ideal outlet for effective pulls will be a parallel outlet.
Vertical block thrust
Pull the block on top with a narrow grip, engages the trapezoidal and rhomboid muscles. This is similar to the light version of the sweater and for beginners it will suit much more. If you already have good preparation, you can connect the traction after performing pull-ups to finish the load on the widest ones.
Dumbbell Traction with arm rest
Working with dumbbells (each side is worked separately) captures the deltoid, trapezius, the widest muscles in the work. During execution, you need to monitor the vertical movement of the arm and the straight back. The emphasis of the hand allows you to slightly reduce the load on the spine and, at the same time, better feel the work of the muscles.
As mentioned above, there are secondary exercises that will complement the overall picture of training and undoubtedly enrich the variety of loads. They are useful to alternate with each other, so as not to allow the body to get used to a certain diet and get the best result from exercise.
Finess Head 