It's no secret that regular exercise is needed by the body to maintain good form.Someone who likes swimming, jogging in the morning or fitness, someone draws tennis, and there are those who are keen on bodybuilding - Beauty body art.Pursuing bodybuilding exercise program that is very diverse, you become the owner of an attractive and strong figures.
history of bodybuilding thing of the past, and dates back to ancient Greece.At all times, man has sought to find the perfect shape, so exercise and physical activity are an important part of any healthy man.Modern bodybuilding began its development in the late nineteenth century, when its first gained popularity is one of the pioneers of the sport Eugene Sandow, and it is here that history began bodybuilding as a sport and as entertainment shows.
From the diversity of this complex exercise such exercises for back muscles both thrust and pull are fraught with enormous potential and can be considered one of the main.Pull-ups involve a lot of muscle groups, but are not heavy exercise.For their performance, you will need a crossbar or a horizontal bar.
Performing exercises for the muscles of the back, "pulling".
hang on the crossbar.Your arms should be relaxed and fully extended.This provision is the lowest point of the exercise, because it is necessary to catch up as high as possible for as long as the back of the head or chin, you touch the crossbar.This will be the highest point of this exercise.
on the position of your hands depends, on what muscles bear the greatest burden.The wider you will put your hands, the more the load falls on the latissimus dorsi, if the grip is narrow - the main burden will get biceps.Exercises for development of the muscles of the back, carried out with a touch of the beam neck, leading to stretch the latissimus wide, and when you touch the chin - in thickness.If you perform pull his hands to himself with a narrow grip, the lower part of the broad, located in the waist area, will receive an additional burden.
set of exercises for the muscles of the back is very diverse, one of the varieties of pull-ups, his "little brother", the exercise is called the vertical thrust block.It is less difficult exercise, but it is more accentuated, it is performed as follows.It is also necessary to position the pelvis on the seat to the neck and the upper block is located directly in front of chest.Starting position - hands and torso completely straight, shoulders slightly raised, hips firmly fixed between the rollers and the seat, the feet rest on the floor.The exercise begins with the details of the blades, continues pickup movement elbows sloping down clearly parallel along the sides of the body and sent to the sides and back.At shoulder level, pause and neck gradually returns to its original position.
a great addition to the vertical thrust block and pull-ups become such exercises for the muscles of the back as the dumbbell bent left or right hand.For its implementation, take a dumbbell in your right hand, stand to the left of the bench, legs put together.Then place the left knee on the bench, bend your right leg and lean forward, rest the left hand edge of the bench.In this exercise, the back should be slightly caved in at the waist and torso is parallel to the floor.Taking a deep breath, sip a dumbbell straight up and hold it a few seconds at the top.Then exhale and slowly lower the dumbbell.In that case, if you feel uncomfortable doing this exercise with focus on the knee bench, try to execute it in a position where both feet are on the floor.Perform these exercises for the muscles of the back, be careful not to overextend and pull the dumbbell biceps solely through the efforts of the muscles of the shoulders and back.
