Fitness program back

Fitness program back

The back is the largest muscle group of the body. It will have to work all angles and vary movements to seek all the many muscles that compose it. Backbone are larger and give the famous V-shape, but we must not forget the work of trapezoids, rhomboids, large and small circles and lumbar for a strong and balanced back.

A powerful back "V"

Level exercises that seek back, prints rather work rowing the width and thickness . It will therefore make prints and rowing at each session.

The chin- bar are an especially interesting to forge a strong back exercise . It is true that the exercises that you can do to body weight generally give good results , and this is the case for traction . If you're not able to do the prints pulley will lead you back width.

The rowing will develop the thickness of the back, the lumbar trapezoids . This is a comprehensive training exercise but implementation must be blameless , as the torso is bent forward . There are of course alternatives on machines safer , but unfortunately less comprehensive than the free version .

 It may be exercised with the low pulley draw horizontal soil or dumbbell rowing if you do not yet feel comfortable with rowing at the helm.

Basic exercises and overall fitness as the deadlift, power-clean or squat also work a lot of weight back because it supports heavy loads and undergoes significant stress during execution. If the deadlift provides a great back, it is still a risky exercise that can hurt.

Tips for back

 The execution of training exercises back is important. Your positions and postures must be perfect . The big mistake is to round the lower back which endangers the lumbar spine. In the long run , it does not forgive , at least not for long if you are fragile.

The biggest mistake I see among practitioners weight back when they work is that they often use too heavy a burden when they arrive even lift but at the expense of the proper execution of the exercise.
Remember to warm up before tackling your weight training session . As warm-up exercise , the horizontal rower is a good choice .

Anatomy of the back

The latissimus dorsi is the largest muscle and wide in our body. It is he who gives the famous V-shaped as desired by the followers of bodybuilding.

It fits in several points: at the dorsal vertebrae and sacral , iliac crest ( pelvis) and the last four ribs. It ends by twisting the fibers ( as the pectoralis major ) at the upper arm , the bicipital groove in the anterior side of the humerus .

It allows adduction of the arm ( arm leads inwards) , retropulsion ( arms back ) and also internal rotator arm .

      The rhomboid , flat muscle that lies beneath the trapeze between shoulder blade and spine. It is formed by two muscles, the small and large rhomboid. He raises and adductor of the scapula. He pulls the scapula internally bell and holding against the rib cage.