Practically, all men dream of a beautiful body, the back in this business occupies one of the leading places. Girls like guys with pumped up muscles and a broad back. Then find out what training for the back in the gym will be effective for pumping.
Content
The muscle mass of the back is necessary to protect the spine from bruises and injuries. The muscles give the body to perform inclinations, turns, etc. In order for the back to look pumped up, aesthetically attractive, it is necessary to perform different exercises. Especially - this is important for men.
A beautiful broad back among bodybuilders always attracts attention. Therefore, many seek to pump it. Power back training in the gym has certain features. They are carried out under the control of an experienced coach so as not to get injured. For uniform pumping of the back you will need a whole program.
Back training for men: process features
The finished set of exercises for men for the back consists of many movements, strength training, which help the development of all the muscles located in this part of the body. Below there is a scheme with the names of the back muscles:
The name of the muscles in the back area is studied in detail in anatomy. They are the following groups:
- External - These are two widest, gear, trapezoid muscles, extensors. They play an important role in the effectiveness of the back, spine. Therefore, they are paid special attention.
- Internal - These types of muscle fibers are located under paired external. These are such as round, rhomboid, etc. If you train them, you get a deep relief on your back, they are able to push even the external muscles outward.
Before proceeding with classes on simulators, you immediately need to decide what is important to you. Would you like to have a relief silhouette, like bodybuilders or want to just remove the fat mass. Typically, thin guys pursue the goal: to gain weight and increase muscles.
So that you succeed, perform training, paying attention basic exercises. This means that you need to do exercises with dumbbells, barbell, etc. Only before the load you will have to prepare a little. You can’t immediately start large loads so that there are no injuries.
To lose weight and increase muscle mass, men will have to do intense exercises, eat according to the regime. At the same time, you need to train the back in the gym with a load on the muscles. The only thing that classes will need to alternate. To do this, there are certain programs and their adjustment for each athlete. The instructor takes into account the characteristics of the human body, and sets him a certain complex individually.
Back training tips on simulators:
- Start training better without heavy basic exercises. After all, when the muscle mass is not yet developed, the athlete can easily get an injury. Therefore, the coaches are advised for a month to deal only with dumbbells, gradually increasing weights.
- The most powerful program is considered to be on the back, including exercises for stanium traction. Only to achieve good results, it is advisable for you to do an auxiliary gymnastics in order to work out uniform loads on all muscles. Then the training of the back will give its result.
- Do not immediately think to start training and give heavy loads on the back with the help large scales. Indeed, as a result of such actions, diseases such as a hernia, disks and other problems that are fraught with poor consequences occur.
- Over time to build up large muscles You still have to switch to large weights, otherwise there simply will not be growth of muscle mass.
- So that the lumbar muscles also keep their load not advisable to use safety belts. These auxiliary elements will not allow the muscles in the sacrum area to be completely swinging.
- To achieve great hypertrophy, alternate basic back training with power load and carry out exercises for the back on simulators.
- You cannot immediately do two power (basic) exercises on the same day. More precisely, never combine traction: stanium, vulture and in tilt.
Below, see a set of exercises for training the muscle mass of the back:
IMPORTANT: Only an experienced mentor should draw up a layout of classes. After all, the back training in the gym is a responsible and traumatic matter. The coach will be able to show the correct technique of exercises, tells which load it is better to give your muscles to avoid problems.
Back training for men: exercises
Now many people suffer from diseases of the back due to a sedentary lifestyle. This leads not only to violation of posture, but also to other problems. Therefore, good back training for men in the gym will not hurt anyone. Below are examples for pumping the muscle tissue of the back, which will allow you to cope with impaired posture and diseases of the spinal column. Thanks to them, you will become an attractive man.
| Name | What muscles work? | What auxiliary muscle fibers are involved? | View | Where can I do it? |
| Rowing simulator | two rhomboid | two widest work | Base | In the room |
| With a bar - a deadlift | both romboid | involved: both broadest, trapezoidal | Base | In the room |
| With a bar - traction in inclination | both are wide | work romboid, trapezoidal | Base | In the room |
| Power - with weights to the belt | two rhomboid | the bottom of the trapezoidal, two widest | Base | In the room |
| With a bar - on straight legs traction | muscles - rectifiers | two rhombus, both are the widest | Base | In the room |
| Power - narrow hand setting (trim) | both are wide | trapezoidal, rectifier muscles are involved | Base | In the room |
| Power - traction with trap vulture | A bunch of both rhombus | both are the widest, the bottom of the trapezoids | Base | In the room |
| Power - jerk of weights | muscles - rectifiers | trapezoidal, two rhomboid and both widest | Base, lever | In the hall and at home |
| Power - a chiri push with a full cycle | two rhomboid | trapezoidal, two rhomboid | Base, lever | In the hall and at home |
| Hyperectstension | muscles are extensors | For isolation | In the room | |
| Tilt with a bar | muscles are extensors | both deltes, triceps | For isolation | In the room |
| Biceps load | two widest | For isolation | In the room | |
| Standing | the bottom of the trapezoids | the tops of the trapezoidal, both upper deltas | For isolation | In the room |
| The thrust of the upper block to the chest | two widest | two rhomboid | For isolation | In the room |
| Exercise - head traction | both are wide | trapezoid, biceps | For isolation | In the room |
| Exercise - thrust in a horizontal position | two rhomboid | both are wide | For isolation | In the room |
| Sumo Deadlift | muscles - rectifiers | rhomboid, both widest | For isolation | In the room |
| Shurs with dumbbells | the top of the trapezoids | For isolation | In the room | |
| Exercise - Shrazhi with a barb | the bottom of the trapezoids | the tops of the trapezoidal | For isolation | In the room |
| Exercise - shrages with a bar in front | the top of the trapezoids | the middle of the trapezoidal | For isolation | In the room |
| Wiring dumbbells when tilted | the bottom of the trapezoidal | The rear beam of both deltas | Complex | In the room |
| Exercise - craving with dumbbells in inclination | Both are wide | two trapezoidal, both rhomboid | Complex | In the room |
| Exercise King's thrust | Both are wide | the bottom of the trapezoids | Base | In the hall, at home |
Back training for men in the hall:
- Work on the rowing simulator -a functional productive exercise, which contributes to pumping not only rhomboid muscle masses, but also includes other back muscles. Such a back training in a gym for men is considered ordinary gymnastics to improve the condition of muscle fibers on the back. The exercise is practically safe, has no traumatic consequences.
- Exercises with a bar - a deadlift - Especially effective for the development of muscles in the lower back area. When the athlete performs it, longitudinal muscle fibers are mainly strained. At first, you should take the starting position - to get hooked onto the bar, take the bar, bring the shoulder blades to the limit, then pull the bar. You need to pull it with your legs, not one back. Get up with a bar so that your back is flat. Now that you have raised the bar, return to the starting position, lower it to the floor. Below is a photo of how to make traction correctly, and what muscles work when performing the exercise.
- Exercise - traction in inclination Also popular in men, because it is effective for pumping the broadest muscle masses of the back and delt. When performing this traction, your power returns will increase to perform the hard traction. As you can see in the photo below, the athlete first makes the grip (hands holds the hands a little wider than the shoulders), and then raises a sports tool on bent legs, attracting it on exhalation to itself, and lowers it on exhalation.
- The thrust of the vulture - With the correct execution of traction, pumping the muscles of the back is much more effective than when traction in inclination. It is advisable to work out this exercise only in the standing position, otherwise it will not be so effective for the muscle mass of the body of the bodybuilder.
- Trapped with trap - This traction is best replaced by newcomers to classical traction (standing), since it is less traumatic and the study of muscle mass is much more effective.
- Years of weights - The load is designed to study the muscle fibers of the shoulder girdle. With the help of this exercise, the relief on the trapezoidal muscles, deltoid, is loomed. Thanks to the jerk, the upper back will become more beautiful. And you will learn how to make jerks right in the photo below:
- Hyperectstension - This exercise is popular with both girls and guys. Indeed, thanks to him, not only the muscles of the back are pumped, but also the muscle mass of the buttocks. With the help of classes, you can strengthen the tendon apparatus. The figure shows how to perform hyperextensia. Bodybuilders can still use the pancake to increase the load. He is held with their hands near his chest, and tilting.
- Tilts with a bar-With such power preparation you can pump the muscles-extensors, buttocks, muscle tissue in the abdominal part of the body. Still working shoulders. There are several applications of inclinations with work on the bar. See their examples further in the picture:
- Biceps rising- Suitable for beginners and advanced athletes. Why does the back hurt With this exercise? Let's find out - the mistake is that many, having not calculated their capabilities, grab onto the big weights immediately. Then, due to this error, other muscles are strained, which should not have taken part in the exercise. The joints in the elbow bends can also hurt for the same reason.
Such a traction can be done with dumbbells, the effect will be the same.
- The thrust is lying- If you do this exercise, then the muscles are deltoid and the widest. The dumbbells should be slowly lifted, bending the elbow joints and drop it after. The same can be done with the bar. They perform an exercise, both on an inclined and horizontal straight bench.
- Sumo with a bar- This exercise is done with wide legs. First, the bar is raised to the shoulders, as in the figure below, and then the athlete rises to his feet and raises the bar up. The muscles-extensor of the back and the widest, rhomboid muscles are involved.
- Shurs with dumbbells- Lifting shoulders with a load. If the athlete has injuries of the shoulders, neck, then the shraga should not be done. Or consult your doctor, maybe he will advise, on the contrary, such classes to improve the condition, but with low weight.
- Wiring dumbbells when tilted- The complex is designed for pumping deltoid muscle fibers. The athlete becomes in an inclined position and breeds, and takes his hands from side to side.
- King's thrust- When the bar is busy, you can do this exercise. It is as effective as deadlift. Just do it correctly: lean on one leg until you get your fingers with the floor. Bend your leg slowly at the knee until your hands get the floor. And get up slowly.
- The traction of the vertical block- Effective for a whole array of muscle mass of the back. The picture shows what muscles work when performing traction.
So, the back training in the gym does not provide for its weight loss. Its sizes may change slightly, this occurs due to the fact that the muscle mass acquires a tone, as a result, the back has a more fit than it was before. The back training for men to mass is a muscle growth in this body area. And for losing weight, you should delve into dietetics issues, change your diet and combine sports training.
Video: back training - a program for men
