From the point of view of one of bodybuilding from areas of the body most important is depth. Can only be visually impressive but a strong return is essential for intensive training and everyday life. In bodybuilding you are aiming for three things with regard to the development of the back muscles:
- The thickness of the upper part of the back (traps).
- Lats spacious.
- Much less setback (lower back and Nesbh spondylitis).
As a beginner, there are five basic exercises to develop these muscles quickly:
1. Dumbbells his shoulders - 3 sets of 10-15 reps. This exercise development traps.
2. Rows cable sits V-bar - 3 sets of 10-15 reps. This exercise development center of the upper back.
3. Built more than rows dumbbells - 3 sets of 10-15 reps. This process will be added to the thickness of the upper back.
4. Pullups - Aim for 25 reps. This process will be promoting the entire return.
5. Pulldowns - 3 sets of 10-15 reps. This exercise will determine Watts.
As with all exercises you need to take care of scheduling specific body parts. To start, you need to integrate your workouts again to a similar program for those suggested below:
Day 1: biceps, back, abs
Hamstrings and shoulders and ABS: Day 2
Day 3: preceded and arms and legs
Day 4: triceps, chest, abs
For the first two weeks, but then add a complete set each week for a maximum of three years. Three months later, and you're ready to move to the other mid-level exercises concentrated.
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