Body building exercises: development of muscles of the back
Body building exercises: development of muscles of the back [1]
Body building exercises: development of muscles of the back [2]
About wide and brawny backs of bodybuilders there are legends go. The owner of powerful, well advanced back has in many kinds of sports preferable chances to success. And the proportions in development of back in bodybuilding are one of the most determining.
Body building exercises for development the muscles of back.
1. Pulling up. The pullings up to a breast and over the head are one of basic for construction of wide and massive back. The pullings up on special adapters enable to load a local section of muscle, and to avoid traumas of ligaments. It develops the broadest muscle of back, back head of delta muscle. At pulling up you must do an exhalation, at lowering - breath. To increase the effect from body building exercise it is necessary to carry out positive phase in 2 times faster, than negative (rise to the crossbar lasts 2 seconds, lowering - 4 seconds etc.).
Some sportsmen, for example, carry out the phase of lowering from crossbar about 60 seconds.
Other way of intensification is pull up with weight. The famous sportsmen can do 7-8 pulls up with weight about 50 kg, then the partner removes the weight, and he continues pulling up before up to refusal. Other variant is to change grasp from the narrowest up to maximum wide.
2. Draft in an inclination with a bar.
If the pulling up builds width of back, the draft of bar in an inclination gives to back muscles and thickness.
Proportions in time of performance of phases and movement remain the same as in pulling up (2 seconds); returnable movement is about 4 seconds.
The draft of a bar is carried out to the bottom part of the breast.
The same as pulling up, while the performance of draft it is necessary from time to time to change width of grasp to influence a muscle under different corner.
Famous bodybuilders carry out this exercise with weight more than 160 kg.
Body building exercises: development of muscles of the back [1]
Body building exercises: development of muscles of the back [2]
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