How To Train Your Back

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How To Train Your Back

These are some exercises to work and strengthen the back both in a gym and at home.

How To Train Your Back

Exercises in a gym.

Number One: Deadweight

It serves to bring more corpulence to the whole of the back, providing resistance to be able to lift any weight, on a day-to-day basis.

How is it done?

  • Stand up, spread your feet apart, they should be in a straight line with your shoulders.
  • Squeeze the abdomen area, pull out the entire chest, keeping the entire back straight.
  • He picks up the weight or bar, grasping it with his thumbs looking at each other.
  • Lift the weight hard, with your knees bent, when you reach the height of this, put your legs straight, while you are straightening the back look forward while you raise it, while you take air, hold it and expel it little by little.
  • With the weight up and your body straight, hold the weight for a few seconds, and slowly bend your back again as you go down, flex your legs and leave the weight on the floor.
  • Always keeping your head up.

Repeat the exercise with a lower weight about 4 sets of 10 or 12 repetitions. With greater weight another 4 times of 6 repetitions.

Number two: Rowing with barbell.

It is practiced to increase the muscle mass of the entire back, works the latissimus dorsi, trapezius, rhomboid and greater round.

How is it done?

  • Bend your knees and advance your back, keeping your back straight, when the angle that forms the body is somewhat more closed, the part of the trapezius will be worked more, while, if the angle is somewhat wider, it is the area of the lower back that is being worked more.
  • While performing the exercise, the head must be straight facing forward, with the chest forward.
  • Take the bar, with your hand’s upside down and with a distance greater than the distance between your shoulders.
  • Lift the weight while flexing your arms, up to hip height, in a straight line with your navel.
  • Once the weight is up, hold it for a few seconds while joining the shoulder blades, then slowly lower the weight.

Repeat this exercise about 4 sets of 6 to 8 repetitions.

Number three: Rowing with one arm and dumbbell.

It is practiced to increase the density of the back in concrete, the trapezius, the greater round, the wide dorsi and the rhomboid. Care must be taken when doing so as not to damage the shoulders.

How to do it?

  • Place a bent knee on top of a bench, this is used as a fulcrum.
  • Rest the same hand also on the bench.
  • Keep the other leg slightly flexed, and take the weight with your hand, while slightly bending the hips.
  • While you raise it, your back should be straight with respect to the ground, and have the abdominal area contracted.
  • Raise the dumbbell to hip level, without bending your back at any time.
  • Hold the dumbbell for a few seconds and then lower it.

Repeat the same exercise with the other hand, repeat 4 sets of about 12 repetitions.

Number four: Pull to the chest.

It is an exercise that is based on increasing the amplitude of the back, working two main parts that are the greater round and the wide dorsal. It requires a lot of force since the weight that is taken from the machine is quite large.

How is it done?

  • Sit on the seat of the machine and place the roller-shaped pad on your legs, to prevent lifting the body from rising.
  • Take the bar of the machine, which is held by an extendable cable, with the thumbs looking at each other and the arms slightly further apart than the distance marked by the shoulders.
  • Pull the bar towards your chest while throwing your body a little and head back.
  • Let the bar rise to its position, so that the elbows are straight and bringing the shoulder blades together and squeezing the back, hold a few seconds in that position.
  • Always keep your back straight throughout the exercise.

You can do this exercise in 4 parts, and divide it into 8,10,12 and 15 repetitions each time. As the repetitions are increased, the weight put on the bar that is lifted will increase.

Number five: Pullover with a single dumbbell.

It is a type of exercise that works very well the whole of the back, making it grow, in addition to making the back more flexible and have greater mobility.

How is it done?

  • Lie on the bench supporting your body except the legs that you must place bent at a 90º angle with the ground.
  • Do not rest your neck on the bench, so as not to damage the spine during exercise.
  • Rest your shoulder blades well on the bench.
  • Keep your hips relaxed and your legs steady.
  • Hold the weight with both hands and with your arms completely straight, keep the weight above your chest perpendicularly.
  • Throw your arms back until the weight passes behind your head, always with your arms as extended as possible. When you reach that position, squeeze the chest area for a few seconds and leave the weight back in the position at the beginning.

You can do this exercise in 2 or 3 sets of about 10 repetitions each.

Other exercises at home.

1.Push-ups with supine position:

In this exercise we work mainly on the dorsals and the part of the rhomboids, so we work mainly on the upper part of the back

How is it done?

  • On a mat or mat, lie down facing up, supporting your whole body and keeping your legs bent and your feet on the floor.
  • Rest your elbows on the floor, with your arms forming a right angle, so that they are perpendicular to the body.
  • Raise your back without taking your elbows off the ground, putting pressure on them.
  • Keep your head facing the ceiling or the sky while performing the exercise.
  • Don’t lift your feet.

You can repeat the exercise in 2 or 3 sets of about 15 repetitions each.

2.Scapular type push-ups:

It is an exercise that works the serratus anterior, belongs to the scapula which is complicated to work. It also works the part of the shoulder blades.

How to do it?

  • Lie face down with the palms of your hands resting on the floor.
  • Keep your body elevated and rest your toes on the floor, this way your body rests on your hands and the front of your feet.
  • With your back straight, lower your body until you contract the shoulder blades, keeping your arms straight and your legs too.
  • Go up and down, remember that the body must always be parallel to the ground, but never touch it.

You can do 2 or 3 sets of about 10 repetitions each.

3.Swimmer position.

To increase the thickness of the back, this exercise is highly recommended.

How to do it?

  • Lie face down on a mat spread on the floor.
  • Place your head facing the floor, trying to keep your neck relaxed and your back straight.
  • Raise your right leg and left arm at the same time, the arm should be straight and forward, as if you were swimming, go down and up. Repeat the same but with the left leg and right arm.

You can repeat the exercise in 3 or 4 sets of about 15 repetitions each.

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