All effective back exercises for amplification and exposure

The back is one of the basic muscles in the human body. Its strength helps the spine to withstand pressure and absorb strong shocks. It also gives the body a harmonious and aesthetic body even if the clothes are covered. In addition, the back exercises make it run straight and correct the curves. 

In this article we will show you all the important back exercises that should be included in your training program. 

Front Pull Bar:

One of the most important back exercises that you should not do without.They will fill the back and fill it by targeting the paraplegic muscles. 

+ Turn your hands and hold the bar with a medium grip, and your legs will be good. 

+ Pull to the top of the chest, and back until the dars and shoulders are fully extended.repeat. 

The same exercise at the top, the difference lies only in the way of holding the bar, this exercise focuses on the wings and makes the back wide.

+ Hold the bar with a wide grip, and your legs are well. 

+ Pull to the top of the chest, and back until the dars and shoulders are fully extended.repeat. 

- You will be at risk if your fist is too wide.

Front Pull Cable:

This exercise is very important for the back and should not be neglected, it is the amplification of the back and exposing the subject.

+ Hold the cable and your feet on the vertical platforms.

+ Drag in the direction of the upper abdomen with the chest out gradually, then leave it slowly back.

Pull the bar up:

Exercise has a wonderful effect on the back muscles.The focus in this exercise is limited primarily to the broad back muscles and secondary to the upper oblique upper back muscles.

+ Then bend your knees slightly and bend forward with the back straight made.

+ Move the bar up and down as in the picture.

- Do not bend your back forward or backward.

- Do not carry weight you can not control it. 

Drag the dumbbell up:

The exercise is very wonderful and does not cost the person great effort, and gives effective results. The body where the weight is drawn is the wide back muscles (the wings) and the shoulder.

+ Hold the dumbbell with an appropriate weight.

+ Keep your back straight and move the dumbbell up and down as in the picture. 

Dead Lift:

A complex exercise has many benefits, increases back strength and is a good treatment for low back pain.

+ Choose your appropriate weight carefully so you do not get it.

+ Ask your colleague for help if you have back problems.

The Legend - BarFix:

One of the most popular exercises in the world of sports in general, mind plays a large role in strengthening and coordination of the muscles of the back, and has several ways to target all areas. Each exercise specifically benefits certain muscles and other muscles in secondary form. Place the hands away from each other to focus on the catheter (the wings), and the narrow fist to focus on the perineal muscles.

- Do not perform this exercise with the aim of warming up to avoid the situation.

Warming and Prolonging Movements:

Before and after exercise, stretching and warming movements are very important and should not be ignored. At least 5 minutes before starting the exercises, the blood circulation is activated and the body temperature is raised to adapt to the intensity of the exercises and to avoid injuries and muscle ruptures. And at least 5 minutes after the exercise is helpful in preventing muscle tension and accelerating the process of muscular recovery.

This movement extends all the muscles back and shoulders, and you will feel great comfort after doing ..

The movement is no less important than the other, it targets the muscles of the wings (wings) and prevent the occurrence of injuries.

In the end I wish from the bottom of my heart that you like the subject as I hope you have benefited from it well, and welcome your comments and questions in the comments.

For download the music used on the video here is the :

https://www.mediafire.com/file/9lwusflhblaby5x/Best+Rap+-+Trap+Music+for+sports%2C+bodybuilding+201

5 exercises for the «Traceps» huge but you do not do it! (Video)

Most trainers suffer from a marked and significant disparity between the size of the biceps and the triceps that form the arms of the arms. Most trainees focus mainly on the large biceps muscles, with some simple exercises of the triceps or triceps.

In this report you will highlight the most important exercises that target the three-headed muscle but you do not exercise.

1- Bench press with narrow grip

This exercise is very similar to chest muscle exercises, but if you look at the distance between the two grips, you will notice that it is smaller than the area between the two grips if chest muscles are targeted.

In this exercise, you should not completely arm your arms when you lift the "bar" iron bar, so as not to hurt your elbow, until the triceps muscle is completely targeted.

For best results, these exercises were conducted for 4 groups, each of which was not less than 8 recurrences

.4. Parallel bar dip with neutral grip

This exercise does not depend on the presence of weights; body weight is like the loads of iron that the three-headed muscle carrying, and this exercise is a basic fitness exercises are indispensable.

5 Important information about muscle building .. Learn to get a perfect body

The world of gym or gym is a breeding ground for information and false rumors about muscles, the best ways to build them, what to do and what not to do in exercise.

Inside the gym it is very difficult or impossible to find at least 4 to 5 people who think they are the ones who invented the muscles and discovered the best ways to deal with them.

Diet for bodybuilders to melt fat around the abdomen in just 8 weeks

There is some ancient historical information that has become a chart in the bodybuilding sport, which is known only by the people of this world and followed by almost everyone inside the gyms, but is this information true or just myths .. This is what you will know in the next report.

5 - heavier weights + fewer repetitions = greater magnitude

This is the golden rule that everyone in the gym or gym believes in. Anyone who wants to amplify his muscle mass or more muscles is exercising for 3 groups, each containing 6 repetitions instead of 8, 10, or even 12 times.

The truth is that this rule is not true and not harmful, but depends on the same person. The natural muscles of all of us need a certain number of frequencies at least 8 so that the fibers benefit from exercise.

As for the information we are discussing, it is more suitable for sports heroes who raise the unbelievable fairy sometimes that you or some of the bodybuilding professionals can not raise at the current stage.

Causes of pain after exercise and ways of treatment

4 - Eat all what you see your eyes

Bodybuilders already need more food to build muscle, but many players do not realize what it means to eat or eat too much food.

Do not think that your practice of bodybuilding will make you eat everything on the pretext that you are burning those calories in exercise. Quite the contrary, you should treat yourself as severely as those who are obese while dieting.

For example, you will eat a lot of food, but healthy and useful only, you will forget the taste of sugars from your life forever, and you will eat only specific types of meat, fruits and vegetables; so yes you will eat a lot but not everything and anything, it is not easy at all if you want Build muscle properly

3. Weight loss = no carbohydrates

If you ask anyone inside the gym or gym about the ideal way to lose weight you will say you do not eat carbohydrates definitively and are meant to be carbohydrates, rice, pasta, bread or legumes and of course you will not ask about the health of the information.

And all we want to tell you is that if you really did not eat carbohydrates, you commit a crime against the muscles of the body, and kill them gradually, that food is the human fuel that gives your muscles the ability to move and make physical effort.

All you have to do if you want to lower your weight is to reduce the amount of carbohydrate you eat, and replace the white carbohydrates with the structure, such as brown bread, rice and pasta.

2. Protein and muscle

Protein is definitely the key to muscle building, and it is the favorite food for all muscle groups within your body, but that does not mean you have to eat the equivalent of a whole cow during the day.

You should know that muscle growth and size increase is not related to the amount of protein. The body naturally takes enough protein and the rest comes out in the urine and stool, so you do not waste a lot of money on nothing.

But you should only be careful to take a gram of protein for every gram of your body weight; if you want to build the muscles correctly and properly without your stomach being affected by the weight of digesting proteins that need a time of 3 to 4 hours.

1 - Compound exercises are the best but!

Many athletes think that the two-way exercise called the Super is best for building bigger, stronger muscles, which makes you find some athletes practicing a range of chest muscle exercises and then follow them with another group that targets the back muscles.

Super or complex exercises actually give you huge muscles, but they are only practiced in common muscles, such as biceps, triceps, back shoulder muscles, back, biceps, lower back and foot muscles, and it is not desirable to combine two unrelated muscles As we mentioned, such as chest muscles and back, for example.

If you have a lot of energy, it is best to apply the super groups and combine the previous muscles into one exercise, such as playing a set of fibrous muscles followed by a set of triceps, three-headed muscles, and so on.

Mind Tricks let you lose weight easily

Bodybuilding: 8 tips for muscle mass development

Sport bodybuilding requires effort, proper and continuous work, in addition to a diet designed to increase muscle mass. Here are some important tips from experts:

Physical fitness and muscle mass are not an easy task, but they can be very enjoyable regardless of the results. But as we aspire to the best results, we will provide you with a number of important tips before you register for the gym.

Start easy to hard

You should be aware that once you have started bodybuilding exercises to increase your muscle mass , you should participate in the preparation of your goal for at least a month. In the first month of training you should exercise relatively easily and make sure that every exercise By using all kinds of equipment, you can repeat it several times about 20 times.

This does not weigh too much on you, so the first month is used to stabilize the muscle and prepare it to carry heavier weights later. Tensile and relaxation exercises should be taken during training, and after about a month it will be possible to start carrying heavier weights.

Advanced stage

After you have passed the initial exercise period, which included the groups repeated 20 times for at least one month of training, you can gain weight and reach the situation in which each group is repeated 12-15 times, when the pressure is noticeable in the final exercises and great effort.

When you exercise on relatively heavy weights and repeat them a few times less, you can start with bodybuilding and muscle building . In more advanced stages, you can even reach 8 to 10 times a day. Heavy weights are ideal exercises to increase muscle mass. The recommended number of groups per exercise is 3.

Antibody

For every muscle you work in the gym, there is a counter muscle. The muscle is the opposite of the other muscle. For example, the biceps muscle (the forearm muscle) is the triceps muscle (the hind-leg muscle).

The muscle against the chest muscle is the back muscle and so on. To properly develop your body, you need to make sure that each muscle receives attention from you, so that you perform exercises that also take the counter muscle.

From devices to free weights

It is important to note that there is a big difference between different bodybuilding equipment and free weights. The greatness of the various sports equipment is reflected in the fact that it restricts movement and maintains the balance of the body, thus preventing injury. The downside is that they occupy fewer motor units and increased muscle mass.

The free weights prepared for more advanced exercisers allow for free muscle movement. The advantage is that there are more and more motor units that work and that by helping them achieve maximum results. The downside to this freedom of movement is that the risk of injury and muscle inflammationincreases.

Diet

Be sure to consume an adequate amount of protein , advised to consult a nutritionist. Later, make sure to eat whole meals, rich in vitamins and minerals, carbohydrates (especially before you do training), dietary fiber and once again recall the importance of proteins.

In addition, drink plenty of water throughout the day and during exercise.The nutritionist should also be consulted about the timing of the meals during the training day and rest days.

Exercise bodybuilding at least twice a week

The truth is, for effective muscle mass development, exercise is recommended three to four times a week. Recent studies have shown that training can be done twice a week, but it is too long.

Comforts

In the exercise routine, make sure you get a good enough sleep. The muscles will develop specifically during rest. In addition, the muscles need rest for 24 to 72 hours between each workout.

Exercise, heating, stretching and relaxation

Many people do not know this (or deny it). Aerobics is a very important factor in increasing muscle mass, because these exercises strengthen the heart and improve blood flow in the body, which means that your muscles will gain a good blood flow Which in turn will contribute to its operation and thus increase its size. In addition, make sure that the heating, stretching and relaxation are vital to prevent muscle inflammation and injury during exercise