The widest muscles of the back. Exercises for their development can be performed even by beginners

Muscles of the back give the body a special attraction. The widest muscles emphasize the shoulders and give the figure a massiveness. There are many exercises for the development of this group of muscles.

The widest back muscles, development exerciseswhich are quite complex, in the anatomy of the human body is one of the largest muscle groups. Exercises for the oblique muscles of the back are less popular than the techniques for developing the arms or chest. Complexes of exercises for the development of lateral musculature should be given special attention. Conditionally they can be divided into isolated and basic ones.

Basic exercises, as a rule, involvea large number of large muscle groups. This type includes classical pull-ups on the bar, pulling the bar to the chest, traction of the T-shaped rod to the chest. All others must be considered isolated.

Especially well develops the widest back musclespulling on the crossbar, with the help of this exercise they can be made broad and stronger. There are many variations of pull-ups, the techniques differ in grasp, they distinguish usual and narrow grip, wide and reverse grip. If you want to make the muscles wider, then it is worth pulling on the head, while touching the back of the bar. The tightening by a narrow grip gives an additional load to the biceps of the hands and the lower back, with a broad grip the main tension falls precisely on the latissimus muscles.

One of the best and most effective exercisesFor the widest muscles of the back is considered the pull rod to the chest. This element promotes thickening of this muscular group. The remaining exercises are different variations of such traction and have the main goal - to emphasize the widest muscles in a certain zone. Exercises for shoulder muscles often overlap with training for the back. Among the methods of swinging the shoulders, you can highlight the barbell bench press, sitting up and standing, with dumbbells standing side by side and the others.

These are basic exercises on shoulders, but, as inother cases, there is a mass of indirect exercises. For example, push-ups from the floor and push-ups on the uneven bars also work on the shoulders in front, when the bench press is turned on, the front and middle part of the humerus muscle comes into operation. Many complex systems of exercises include the simultaneous elaboration of the back and shoulders, due to the fact that these muscle groups are involved at a time in most basic exercises.

For the group, the latissimus muscles of the back, the exercises for which must combine force and work for endurance, you can make a separate plan for classes.

In order to properly carry out rod pull tothe chest should be placed feet on the width of the shoulders, then tilt the body down to such an extent that it takes an almost parallel to the semi-position. After that, you should straighten your back and take the barbell with your hands. Then perform the movement to pull the rod into the middle of the abdomen, then lower it down in a smooth manner. In the process of doing this exercise, you do not need to put the neck on the floor surface until you make the planned number of repetitions. In order to level out the traumatism, performing this exercise, in no case should the back be rounded, as in the deadlift type. If you want to reduce the burden on the lumbar region and reduce the risk of injury, then you need to lie on the bench with the abdominal surface, so that the bar is located under it, then take the barbell firmly and try to pull it into the chest area.

It should be extremely careful when training on the latissimus muscles of the back, the exercises performed for their development, can carry a significant burden on the spine.

In summary, it can be noted that the basicThe exercises of the athlete, the pumping muscle of the dorsal part of the body, are connected with the barbell. To develop the widest muscles of the back, exercise is sufficient to perform twice in a weekly cycle. With regular classes in a few months you will see a real effect.