Soon you will have a strong and embossed back.
What muscles to swing
What your back will look like is determined by the trapezius, diamond, large and small round, subdural and broadest muscles. To ensure a symmetrical look and maintain health, you need to pump them all.
Along the vertebral column, from the sacrum to the skull, stretches the muscle that straightens the spine. It also needs to be strengthened to avoid injuries during strength training and to ensure good posture.
Why these back exercises are best
Because they have proven their effectiveness during research Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises; Comparative electromyographical investigation of the biceps brachii, latissimus dorsi, and trapezius muscles during five pull exercises; ACE-SPONSORED RESEARCH: What Is The Best Back Exercise ?. Scientists used electromyography (EMG) – measured the electrical activity in the muscles when performing various exercises.
Thrust of the upper block to the chest
Sit on a bench, press your feet to the floor, hold the handle straight. The Effect of Grip Width and Hand Orientation on Muscle Activity During Pull-ups and the Lat Pull-down grip a little wider shoulders – such position of hands will allow to load the widest muscles more strongly.
You can tilt the case back a little and lock it in this position. Fixation is very important: if you want to load your back to the fullest, swinging should be eliminated.
Lower your shoulders and lower your shoulders, pull the handle until it touches your chest, and then gently and under control return it to its original position. You don’t need to raise your shoulders to your ears at the extreme point – keep them down and your shoulders down.
Perform 3-5 sets of 10-12 reps.