Pull rod in the slope of the belt.
New School Training
Purpose: The thickening of the upper back.
This is - one of the most popular exercises for developing your lateral muscles. Take the rod, so that your hands were placed at a distance of approximately 60 cm on the fretboard. Bend your legs slightly at the knees, and then retarding the head as high as possible, while at the same time, the stooping to parallel the floor of the torso. Keeping your lower back straight, sticking out your hips back, and forcefully pull the neck up. Drag it to the stomach, not the chest. Immerse burdening up until your hands are not completely straight, and even allow the projectile to stretch you a bit more. Do not put a shell on the floor until you finish the whole approach. Again, pull up, and repeat.
Pull rod with a T-neck.
Purpose: The thickening of the outer part of the back.
This movement, which acts mainly on the abdomen lat, executed on a special simulator (before it was performed, tyanuv neck rod at one end). Motion is almost identical thrust rod in the slope, except that one end of your neck is attached to the floor or to the frame machine. As a result, we can achieve a lower magnitude of harmful stress the lower spine.
Thrust block to the abdomen while sitting.
Objective: To develop a thickening of the back and bottom of the lat.
Perform this motion simulator with a long low block. Sit down and set your feet on the supporting platform simulator and hold the handles of a block device. Straighten your arms, lean forward slightly and stretch your lats. Pull the handle on yourself, touch their stomach. The back should bend, chest bulge forward. Retaining control over weight, lower it again, arms stretched out forward, ryastyanite muscle. You should sit at a sufficient distance from the unit to be able to stretch.
Pulling on the bar wide grip.
Objective: To increase the upper back.
Grasp the bar above his head, using the grip on top (palm down) at least 30 cm wider than your shoulders on both sides. If your shoulders - about 60 cm in width, grasp grip width of about 120 cm Pull up, keeping your elbows laid back during the entire movement. You can be tightened up so that the beam provided or is ahead of or behind your neck. This choice - totally up to you. Some athletes like to variation for a change, but it would be wrong to say that one form of technology implementation superior to others. Lower yourself down until your hands are still not straight, and repeat.
Once you find yourself able to perform 15-20 reps a good idea - attach additional weight to the waist with heavy athletics (or special!) Zone. After that, you can again increase the number of your reps.
Thrust down the block device.
Objective: To increase the upper back.
This exercise should be performed on the block. Sit down, fixing his knees, wide grip, grasp the top of the handle, and pull down as low as possible. Although it is not as effective as the movement of wide grip pull-ups, but it has the advantage that you can use a smaller amount of resistance and, therefore, pull the handle is much lower. Therefore, you work your muscles on the lateral greater range of motion. You can pull to your chest (sternum) or to the back of the neck.
Pull in the simulator.
Objective: To increase the upper back.
This enhanced version of conventional moving up is aimed at strengthening the upper back muscles. Traditional pull-up calls women have more difficulty, since the upper part of the body they are not as strong as men. Pulling on the simulator facilitates the task. To start, set the weight that a simulator must "assume": usually 10 to 20 percent of your weight. Or you can choose the appropriate weight by experiment. Stand on the platform and grip the upper crossbar. When you tighten the platform on which you stand, also rises, pushing you up. After each set of exercises reduce weight, which falls on the simulator, thereby increasing the burden on its own muscle. Over time you will be able to catch up on their own without the help of the simulator. If this treadmill in your room there, do the traction on the upper block narrow grip - palms facing you. This exercise is very similar to the following, only the crossbar would be different - straight and long.
Pull the dumbbell in the slope of one hand.
Purpose: To isolate each side of the back.
This - "total" lateral exercise, but one that eliminates excess stress the lower back because your nenagruzhaemaya hand is used to support the entire upper body. Pull the dumbbell to the abdominals, and lower it to as long as the arm is nearly straight down to the very end. Then try a little more persistent drop it even lower. Maximizes this stretch.
Lean forward with a barbell on your back ("Good morningz).
Purpose: The lower back is in isolation.
Take a strong position, firmly placing the feet together or apart, with a loaded barbell resting across your shoulders. Preserving your back upright, lean forward, bending at the waist, and straightened up. Hold your head up as high as you can, during the entire movement. Do not use more weight bearing until you have fully mastered this movement.
Shrugs with a barbell (lift arms).
Purpose: trapezoid muscle.
Hold the barbell in the hands descended down to the distance between wrists shoulder width apart, torso upright, hold. Grief can be held in front of you or behind the body, depending on how you choose to do yourself, besides, you can also replace the barbell weights. Preserving the hands "off", lift your shoulders up toward your ears as possible. Then expand them in a circular motion back and down. Do not bend your knees. To focus on cranking down your shoulders. Some athletes use a special simulator (a simulator for the Universal bench press), instead of free weights for this exercise. Schrag is considered the best all-round trapetsius building a movement.
Hyperextension (straightening the torso).
Purpose: The long muscles in his lower back.
This exercise is performed on the device, specially designed for this motion. Place the legs and the front of the pelvic girdle on the bench. Upper body should be free to raise and lower. Put your hands behind your head and lower torso to the floor. Climb up to the point where your body will not be on the horizontal line. Scroll down, and repeat.
Over time, as your lumbar region will get stronger, you will be able to hold the bar behind your head, as in the slopes ahead with a barbell on your back. This movement is considered a great favorite of today's athletes because it helps protect against lower back injuries.
Pullover.
Purpose: The lower part of the lat.
Take a dumbbell with both hands at one end, holding his hands a pancake on the top side. Lie upper back perpendicular to the bench and bend your knees, feet uprites the floor. Elbows slightly bent, slowly Take ganel head. Try to exert maximum muscle upper back.
This exercise, in addition to the back muscles, chest muscles, and is working, in part, triceps.
