The coach reveals how some simple attitudes can enhance training and, consequently, muscle development
stay with the wide back usually not one of the first goals of those who enter the gym. Men generally want to develop their arms, shoulders and chest. While women usually pay more attention to the lower limbs, such as the glutes and quadriceps, for example.
But after a certain amount of training time, those who understand the importance of having a broad back naturally have a faster general development in the gym. And the reason is very simple: your silhouette becomes more aesthetic.
With a wide back, automatically, the waist appears proportionally thinner. But, in addition, strengthening the muscles of the back of the torso is essential to maintain a balance of strength, avoiding pain, discomfort and even injury.
Therefore, with the help of the coach and sports consultant, Leander Twin, we have separated six simple and effective methods for you to develop your lats faster and, in this way, have a broad back. Watch:
How to develop a broad back
1. Focus on width. “Vertical shoots (top to bottom) will help a lot with back width, and that’s a big factor in the aesthetics of this region,” says Twin.
2. But, don’t forget the thickness. “Many of my students focus only on width, and the back lacks that tortoiseshell look at the back. So, always do rowing exercises, too,” she recommends.
3. Prioritize a broad back. “When you want to focus on a particular muscle, one of the techniques that will work the most is to work the area you want to focus on twice a week and the rest once a week. not to conflict with other synergists, in other words, it is better to train the biceps together with the back and the trapezius with the other back training, so that all the synergistic muscles have their rest”, explains the trainer.
Every detail matters
4. Attention with the lumbar. “Something that is often overlooked in training is the erector spinae muscles or, simply, the hypertrophy that can occur in the lumbar region: lumbar extension, deadlift and stiffness. They are all very important exercises,” says the specialist.
5- Advice can help you. “If your grip is opening during an exercise, you can temporarily use a tool bodybuilders use called streps. It works really well for increasing the amount of tension in your back when it’s limited by a lack of grip strength. Of course, you also have need to try to solve this footprint problem”, emphasizes the teacher.
6 – Always pull with the shoulder blades. “Maybe it’s a very difficult technique, which takes months and years to perfect, but always try to think about pulling with your scapulae, with your back. During training, don’t imagine that the force comes from your arm, but from your back , it seems very silly, but thinking about the back in a training session helps in motor activation and helps to become aware of what really matters in that moment”, concludes Twin.
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Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
