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]

3. Draft of a T-signature stamp.

This fitness exercise is a variant of draft in an inclination. The rigid amplitude of movement of a rod enables to concentrate on quality of performance of movement and on muscles feelings. Having drawn weights to a breast, it is necessary in the highest point to detain a rod within 2-3 seconds and then slowly to lower it. This exercise studies middle and central region of a back. The qualitative performance will give you reliance, that you have "double biceps from a back ".

4. Draft of dumbbell by one hand in an inclination.

The exercise, which is included to training program of all superstars. The technique of performance of exercise isn't very difficult. Having bent forward, and having taken dumbbell in the right hand, while left hand leans to hip. The right leg asides back, and left asides to forward against distance 70-80 cm. It is possible to modernize this exercise, having put left hip on a horizontal bench that will enable to concentrate better on movement. The movement of a hand with dumbbell should be strict on a vertical to bottom part of breast. The body thus should not change position during all movement. In the top point you must to detain dumbbell for 2-3 seconds and then slowly to lower it downwards.

5. Draft of block devices.

Draft for a head and to a breast from above on the block device. You must sit down, and draft on the horizontal block. There is no necessity to describe it separately, because this exercise is a version of pulling up and drafting exercises with the same specificity of performance.

6. Hyperextension.

For performance of exercise is used special fitness equipment. Having fixed legs and laying by hips on a soft support, do rhythmical inclinations and rises of the trunk. And movement in a negative part (inclination) is done slowly, you shouldn't throw a trunk forward on inertia, at rise in a maximum point you need to linger over for 3-4 seconds.

7. Standing draft.

This is the basic fitness exercise for long muscles of a back. Having bent to the forward, you must take a bar by grasp at a level of shoulders, thus the knees are bended, and simultaneously straighten legs and back. You must to be straightened completely.

Body building exercises: development of muscles of the back [1]
Body building exercises: development of muscles of the back [2]