The muscles of the back are not as much as the rest of the body but it is essential to exercise regularly as part of any training plan. So today we bring the best exercises for back. Remember to make at least 15 minutes of warm up before undertaking these exercises, start with a weight light and not repeat the same routines more than once a week, giving time to muscles to heal.
First we will describe the basic exercises that are of wide grip chins, narrow grip dominated, rowing machine, hand paddle, paddle to the neck, shoulders hunched, and pulley behind the neck. The team will be available in a gym and can be used with relative ease by both neophytes and experts. Personally we recommend doing these exercises with care and patience because if you could end up hurting themselves overburdened. Increase the weight gradually and be careful not to lift more than you can hold comfortably.
The dominated is basically a single year in which we vary the distance between the hands. It consists of a fixed bar hold hands more (for wide grip) or less (narrow grip) and lift your body until the chin touches the bar. In the wide grip palms should be facing the bar while in the Straits should be behind.
Variety and energy:
The rowing machine is to take the handle of the rowing machine and carry on to our chest with your elbows back as you inhale. Rowing in one hand is to do the same but with one hand. For this variation recommend using lower weight.
In hunched shoulders we stand up, with legs slightly apart with your hands, palms down and both arms hanging naturally by the body. We take a dumbbell in each hand and shrug our shoulders, in a false attempt to touch the shoulder to the ear. We maintain that position for a second, return to the initial position and repeat.
Beginner routine:
Perform 4 sets of 8 to 10 repetitions with a rest of 90 seconds rest between each set. It dominated with wide grip rowing with a shrug of the shoulders and hand rowing machine.
Intermediate routine:
Perform 3 sets of 12 to 15 repetitions with a rest of 90 seconds rest between each set. It dominated with wide grip rowing and machine shrug of the shoulders with wide grip rowing around the neck.
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