Anatomy of the back muscles. Scientific Approach to Training backs

To train your back more effectively, find out which muscles, bones, and joints work during exercise. Train your back with a scientific approach!

Often, people who are just starting workouts, first thing large and spectacular looking muscles of the front of the body pump. The muscles of the arms, chest and abs look great in the mirror, so many novice athletes neglect working on their back muscles. However, the back is as important as the front of the body when it comes to comes to aesthetics, strength and performance.

People who are serious about building their physique, know that a broad back will distinguish them from other athletes. Understanding the anatomy and system of movements of your body will make workouts more effective. I want to tell all you need to know to build a great back.

Content

• Muscular anatomy
  • Latissimus
  • Trapezius muscle
  • Rhomboid muscles
  • But what about the lower back?
• Skeleton anatomy
  • Thoracic spine
  • shoulder blades
  • Shoulder joint
• Back muscle function
  • Latissimus
  • Trapezius muscle
  • Rhomboid muscles
• Basic exercises for back muscles
  • Exercise # 1 Pullups
  • Exercise №2 Dumbbell Dumbbell
  • Exercise №3 Pullover with a dumbbell
  • Exercise №4 Thrust block to face
• The best result with a scientific approach

Muscular anatomy

The back consists of many muscles. We will not be able to talk about individually, so I want to focus on those of them, which play the most important role in the training process. That’s what you need to know to build a stunning back.

Latissimus

Biomechanics of the latissimus dorsi. Full FAQ. Exercises, Misconceptions, Myths

The latissimus dorsi is perhaps the main muscles that most people begin to work on, if you want to pump up your back. These muscles originate from the humerus (bone of the upper arm) and go to the scapula, lower chest spine and lumbar-thoracic fascia, which It is a membrane covering the deep back muscles. Since the latissimus muscles occupy most of the upper section backs, they play an extremely important role in building massive and wide musculature.

Trapezius muscle

The trapezius muscles are much larger than you probably think. Trapeze is divided into 3 parts. Top part starts at the base of the skull, goes down and attaches to the clavicle. The middle originates in the upper part of the spine and is attached to scapula. The lower one begins in the middle of the spine and also attached to the scapula.

Rhomboid muscles

The rhomboid muscles are the deep muscles that are under trapezoid. They are located at an angle and go from the chest spine to the shoulder blades. Despite the fact that these muscles are not on the surface, you have to work on them because it positively affect the proportions of your body.

But what about the lower back?

This article will focus on the muscles of the upper back. We tell about many lower back muscles in a video on training the press and bark.

Skeleton anatomy

The spine plays an important role in almost any movement body, but when training your back, you must also understand other bones and joints.

Thoracic spine

The thoracic region is the upper part of the spine. It consists of 12 bones, and runs from the base of the neck to the lower back. Good a developed upper back is extremely necessary for safe and effective workouts.

shoulder blades

The shoulder blades are the triangular bones that connect the humerus bone and collarbone. They participate in traction horizontal movements.

Shoulder joint

The shoulder joint plays an important role in traction movements. it a kind of hinge that allows the hand to be movable. because of that he allows the hand to move and rotate so actively, this the joint is fragile enough. Remember this and be careful during training.

Back muscle function

Once you learn more about muscles, bones, and joints, you understand how they form movements. And movements like you all understand, are the basis of training. Knowing how these movements arise, we can build a strong upper back, and also maintain the health of the shoulder joints.

Latissimus

The broadest muscles are responsible for the movement of the shoulder joints. Thanks to them, you can move your shoulders forward and backward, as well as rotate them. Strong latissimuscular muscles are especially important when performing pull-ups, deadlifts and other heavy traction exercises.

Trapezius muscle

Trapeze is also involved in the movement of the shoulders. When you pull arms forward, upper and lower parts of the trapezoid, as well as serrated the muscles work together to lift the shoulder blades. Trapezoid muscles also participate in bringing the shoulder blades together and lowering them down. You also use them when you shrug.

Rhomboid muscles

The rhomboid muscles are responsible for retracting the shoulder blades, as well as for their rotation.

“Понимая, каким образом эти движения образуются, мы сможемпостроить крепкую верхнюю часть спины, а также сохранить здоровьеплечевых суставов”.

Basic exercises for back muscles

You should not train your back in jerky movements, which make her bend or spin. You should use muscles, bones and joints to exercise smooth but effective movements. These exercises will strain all muscles. backs, providing them with maximum development.

It is also important to know how your body works with various movements. Each of these exercises will develop muscle. in various ways that will provide proportional physique and increase the overall level of physical fitness.

Exercise # 1 Pullups

Pull-ups work out the latissimus dorsi muscles. This is the first a simple exercise look may take some time to master proper execution technique. As soon as you can do great the number of repetitions with your own weight, complicate the exercise, adding weights.

When doing pull-ups, make sure that you move in full range of motion. Increase your stay at the bottom phase to stretch the muscles, and in the upper phase try pull the chest to the bar. This technique will help better. pump the lower part of the trapezium and the middle of the back.

Exercise №2 Dumbbell Dumbbell

Such horizontal traction is a terrific exercise for work on the rhomboid muscles, the middle part of the trapezium, as well as for the proportional development of the muscles of the hands. It is pretty simple exercise, but its effectiveness is easily reduced to zero, if not observe the technique and work with too much weight.

To carry out draft of a dumbbell in an inclination, accept any convenient position you and lock your upper back. Pull the dumbbell bending the arm at the elbow and pressing the shoulder blade to the back. Don’t do too many repetitions and do not use inertia of movements.

Exercise №3 Pullover with a dumbbell

This is a great exercise to isolate the latissimus dorsi. It It will also help you develop core muscle strength and shoulder mobility.

To get the most out of this exercise, lie on back and take a deep breath. Keep your abdominal muscles in tension to better stretch the broadest muscles. Since you will move the dumbbell behind your head, you have to work hard to maintain proper body position. If you will be too strong to bend your back, you will not be able to stretch the broadest muscles. So that Remember to keep your core muscles tight.

Exercise №4 Thrust block to face

This exercise will take you out of the usual directions of motion, and will also add some variety to your workouts. Block to face pull is a great way to build the muscles of the upper and middle parts backs.

When doing the exercise, hold the rope so that large fingers were on top of the handles. Such a grip is more comfortable for shoulder movement. If you take the usual grip, then the rotational cuff of the shoulder will not move actively. Lock the position of the upper back, follow the movements elbows and bring the shoulder blades together. Stay in the positive phase exercises when the elbows are in line with the body.

The best result with a scientific approach

The back muscles work as a single harmonious system. To train your back effectively, you must have a strong spine, strong shoulder blades and healthy shoulder joints.

Before you go to the gym and start training, look training videos. Remember that you must combine muscle work with the work of the mind to build a beautiful body.

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