How to extend your back

In developing the muscles of the body must be as closely as possible to train each muscle group, even if you are not going to participate in competitive sports, and go to the gym exclusively "for himself". One of the groups of muscles that are often overlooked, is back. To increase its mass, you can use a series of simple exercises.

Back - large muscle groups, and for growth must work through it to full capacity. In addition to high loads, the back also need to rest - only in this case, you will achieve a noticeable muscle growth. Therefore it is necessary to allocate a separate day back training. In no case do not train legs the next day or the day before working with him - you risk strain the back muscles, which is fraught with overtraining or injury.

Basic exercises that allow to study the latissimus dorsi, the lower links are in different variations. The best solution would be to start with a more complex exercise requiring perfect technique, and gradually move on to the fact that you can do with an average or with a light weight, finally downloading lat.

The first exercise that you should perform are lower links with rods. Remove the bar from the rack and take it in hand. Slightly bend your knees and lean forward. Make sure that your back is straight, with legs forming an angle of ninety degrees. The rod should rest on your lap. Tighten it to the stomach. It should slide on your thighs, so select appropriate clothing to avoid scratches and abrasions on the skin. Pick up the weight with which you can perform four full sets of ten repetitions each.

The second exercise is to thrust the weight of the rest on the bench. Knee and place your hand on the bench. The back should be straight and form an angle with the leg bent at ninety degrees. Take the second arm dumbbell and perform craving to touch the wrist of the abdomen. Do ten repetitions, then change hands. Centre the instrument as many sets as you can without disturbing the technology.

The third exercise is completed. Use the simulator for the lower links. Lie down on a chest, having rested legs at close range. Pull the handle of the simulator itself as much as possible. Perform sets of five repetitions up until you reach your limit.