In the gym, you can perform an effective set of exercises for the back, which helps make the body more muscular and proportionate. There are many exercises from which you can make a program that allows you to achieve good results. In addition, the trained back helps to maintain the posture, which is very important for the beauty of the girl.
How to rock your back in the gym?
Before proceeding to the technique of execution, we will understand in some nuances. You need to exercise regularly, 3-4 times a week. Experts do not recommend doing it every day, because muscles increase in volume not during the time of getting the load, but when they rest. As for repetitions, it is recommended to do 12-15 times in 3 approaches. For beginners, back training in the gym should be done with a little weight and only after a while to increase the load. If the goal is to lose weight and dry the muscles, then it is necessary to intensively engage in doing many repetitions with minimal rest. When training is aimed at increasing muscle volume, then it is necessary to do basic exercises with weight, performing a small number of repetitions. Understanding how to pump up a girl's back in the gym, it's important to do the exercises, observing all the nuances of the technique, which we'll talk about.
- Pulling up . The most common exercise that is performed on the crossbar. To diversify and expand the load, you can perform pull-ups with different grips. For pumping the muscles of the back to rise it is necessary at their expense, as much as possible excluding hands. IP - grasp the crossbar with a standard straight grip, bend your knees and cross them so that the body does not loosen. The back should be slightly bent to relieve tension. The task is to pull up, pulling the shoulder blades, trying to touch the crossbar with the upper part of the chest. Lock the position and drop down, fully straightening the arms to stretch the muscles.
- Deadlift . One of the best basic exercises on the back in the gym , and we will carry it out with a barbell. It is worth noting that during its implementation, the load also receives other major muscle groups. FE - place your feet at the shoulder level, sit down until a right angle is formed in the knees and take the barbell with the usual grip so that the distance between the palms is identical to the width of the shoulders. Keep your back straight without a sag, spread your chest, and tilt the body forward. Perform the exercise slowly without jerking. The task - start to get up, bending the legs in the knees and lifting the bar, and then, completely straighten the body. Note that you need to unbend the knees last. After a short delay, lower the bar down, observing the trajectory of movement.
- Thrust rod in slope . In training, the back for girls in the gym should be an effective exercise, which gives a load on the biggest muscles and on the "wings". IP - stand up straight, taking the bar so that the palms are looking down and holding it on outstretched hands. Keep your legs slightly bent at the knees and lean forward. It is important to control that the back forms an ideally straight line, and look forward. To perform this exercise for the back in the gym, you need to exhale to raise the bar, bending your arms in the elbows, keeping them close to the body. At the top point, stay for a couple of seconds, and then, slowly lower the bar down.
These basic exercises, which in the complex can be added, for example, by T-pull on the simulator, thrust of the lower block, hyperextension, thrust of the upper block, etc.