Medan de flesta är fixerade med att bygga upp bröstet eller biceps, är en stark, muskulös rygg grundläggande för din övergripande styrka och kondition - med den extra bonusen att se ganska jävla bra ut när du tar av dig skjortan. Vill du få en V-konisk rygg så tjock att den till och med kommer att visas under dina skjortor? För att uppnå dina drömmars baksida måste du fokusera på sammansatta rörelser med progressiv överbelastningsteknik. Tack och lov, allt du behöver för att uppnå det är en bänk och en skivstång.
Medan latissimus dorsi är den största primära muskelgruppen i ryggen, finns det flera andra sekundära grupper som är avgörande för att bygga en dålig X-ram. Dessa sju sammansatta rörelser med en skivstång kommer inte bara att utveckla och växa dina lats avsevärt utan också hjälpa till att stärka dina romboider, serratus och alla områden av trapezius muskler.
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HadelProductions / Getty
Troligtvis den enskilt bästa muskelbyggaren genom tiderna, kommer denna rörelse att engagera alla delar av din bakre kedja. Varje enskild muskelfiber från latissimus dorsi och ner till den romboida minor kommer att riktas med uppsättningar av tunga marklyft.
SE ÄVEN: 5 skäl till att din dödlyft suger >>
Hur man utför det:
Uppläggningen av marklyft är den viktigaste nyckeln som krävs för att köra hissen korrekt. Gå upp och placera fötterna mitt i stången medan du tar tag på ungefär ett axelbredd. Medan du håller en tät kärna böjer du knäna nedåt tills stången nästan rör vid dina sken. Engagera dina lats med rak rygg, lyft bröstet och viktigast av allt med att hålla en neutral ryggrad. Dra rakt uppåt tills du når spärrläget. Förutom att arbeta varje sista bit av muskelvävnad på baksidan kommer du att förbättra kärnstabiliteten och aktivera otaliga sekundära muskler genom hela din bakre kedja.
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Per Bernal
Sex gånger Herr. Olympia Phil Heath uppgav att böjda rader med omvänd grepp är den bästa övningen för att uppnå en stark, bred rygg. Det unika med denna rörelse ligger i det faktum att den uttryckligen riktar sig mot flera ryggmuskler jämfört med andra övningar. När den utförs ordentligt hjälper den här övningen att stärka och förtjocka mittdelen av ryggen. Steg försiktigt på scenen eftersom din julgran tillbaka kommer att lysa upp publiken.
SE ÄVEN: 6 sätt att rad till höger >>
Hur man utför det:
Börja med att stå upprätt och ta tag i stången med ett supinerat grepp strax utanför axelavståndet. Böj knäna något och för fram kroppen av kroppen och bibehålla en neutral ryggradsläge. Överkroppen bibehåller en stillastående position när du fokuserar på att flytta skivstången uppåt och dra ihop sig och hålla i en bråkdels sekund. Koncentrera dig om att dra genom armbågarna och eliminera armrörelser så mycket som möjligt. Med hjälp av handledsremmar kan du dra mer vikt och förhindra att greppstyrkan är en begränsning.
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M + F Magazine
Denna övning var en favorit häftklammer för utan tvekan den största kroppsbyggaren av all-time Mr. Arnold Schwarzenegger själv. I den klassiska filmen Pumpjärn Arnie kan ses växa ut flera tallrikar på väg till en tjock köttig baksida. Skönheten i denna rörelse ligger i dess förenklade natur. Om du vill ha en tjockare baksida är T-bar-raden en rörelse som måste införlivas i din rutin.
SE ÄVEN: T-barrad för större rygg >>
Hur man utför det:
Ta en skivstång och placera den antingen i en landminestation (om tillgänglig) eller placera den ordentligt i ett hörn. Börja lägga till önskat antal plattor till den utåtvända sidan av skivstången. Stå över mitten av stången och böj knäna lätt och bibehålla en neutral ryggrad (startpositionen kan likna inställningen för marklyft). Ta helst en sittande radfäste och placera den under stången mot sidan med plattorna. Om en inte är tillgänglig kan du helt enkelt ta tag i baren själv. Håll en tät kärna, neutral ryggrad och börja rodda stången uppåt till mitten av buken. Se till att dra tillbaka scapula innan du börjar rörelsen och fokusera på att engagera lats eliminera bicep aktivering.
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Per Bernal
Denna radvariation populariserades av Coach Glenn Pendlay och skapade en hybridrörelse med tekniker från både marklyft och böjd rad. Pendlay-stilen är unik genom att vikten slutar helt i slutet av rörelsen. Genom att göra det tvingar den ökad lataktivering för varje rep och set. Biprodukten av denna rörelse är ökad explosivitet vilket gör den till en värdefull form av assistansövning som förbättrar andra huvudhissar.
SE ÄVEN: Bygg en större rygg med Bent-Over Row >>
Hur man utför det:
Baren börjar på golvet som liknar en marklyft. Placera dig över toppen av stången så att ryggen är i nästan horisontellt läge i förhållande till marken. Håll ett tätt upprätt bröst, neutral ryggrad och kör armbågarna bakom torso vid rörelsens topp. Sänk vikten mot marken och låt den stoppa helt på marken.
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Per Bernal / M + F Magazine
Även om den här rörelsen inte är den vanligaste ryggövningen påverkar den inte dess totala effektivitet. Den unilaterala karaktären hos denna skivstångsrörelse gör att du kan fokusera på att isolera varje latmuskel oberoende. I vissa kretsar är det känt som den bästa bästa träningen för fullständig muskeltillväxt. Rörelsen har vissa likheter med sin syster som utövar hantelraden eftersom den ensidigt aktiverar vardera sidan av ryggen. Det är dock här likheterna slutar.
Hur man utför det:
Börja med att placera stången i ett hörn eller landminfäste. Placera höften närmast baren i en position högre än den andra höften. Behåll en neutral ryggrad och fokusera på att köra armbågarna bakom din torso. Vissa stänger kan vara lite tjockare i slutet, därför kan handledsremmar komma till nytta eftersom greppstyrkan inte är en begränsande faktor. När de utförs på rätt sätt kommer du att se detaljerad latutveckling som de flesta amatörbyggare bara kunde drömma om.
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Pekic / Getty
Om du kämpar för att känna ryggmuskelsammandragningen, leta inte längre än den bröststödda skivstången. Bättre känd som den kinesiska raden för vissa individer, möjliggör denna rörelse extrem lataktivering eftersom bänken tvingar resten av kroppen att bibehålla en stillastående position. Flera andra sekundära muskler kommer att stimuleras inklusive brachialis, lateral deltoid, posterior deltoid och till och med teres minor.
Hur man utför det:
Börja med att placera en platt bänk på en höjdnivå cirka 2-3 meter från marken. Om ditt gym har lådor tillgängliga, använd dessa för att höja bänken till lämplig höjd. Använd annars 45 pund plattor för att lyfta bänken från marken. Placera stången direkt under mitten av bänken och lägg till önskad vikt på varje sida. Ligga nedåt på bänken och ta tag i stången med axelbredd. Koncentrera dig om att lyfta vikten uppåt tills du rör vid bänken. Håll konstant muskelspänning medan du fokuserar på att dra genom armbågarna.
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Marcus Bugge
Kroppsbyggare världen över lider av en vanlig ryggsjukdom som kallas ”ojämnt lat syndrom” där en lat är större än den andra. Detta beror främst på det faktum att de flesta ryggrörelser är bilaterala. Genom att integrera ensidiga roddövningar i ditt träningspass kommer du att kunna arbeta ordentligt på varje sida för att skapa obestridlig symmetri.
SE ÄVEN: Instant Muscle - The Landmine Squat >>
Hur man utför det:
Placera en skivstång i en stationär landminfäste eller ordentligt mot ett hörn i en vägg. Lägg till önskad vikt i stången med tanke på att detta är en ensidig rörelse (därför blir vikten mindre). Stå bredvid stången och ta tag i stången nära kragen. Övergång till ett böjt läge och böj knäna något. Börja dra vikten uppåt och håll en kort sekund längst upp i rörelsen. Fokusera på att hålla överkroppen stilla och inte ryck din kropp under hela rörelsen.
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