How to strengthen the muscles of the back, chest and arms

Back muscles - is not only the correct posture, but also a great aesthetic. They are the main element that creates the perfect figure, a body of men. It is possible to have in place a six-pack stomach, but if the guy on the nature of the narrow shoulders, no news will not help. Here and need to learn how to strengthen your back muscles. Not the last place is also occupied by the hands and chest.

A little bit about the anatomy

On the back are the major latissimus, trapezius and lumbar muscle on the chest - big and small, and on his hands - the triceps, biceps and forearm. Each of them can be pumped, creating excellent reliefs and reinforcing health. Why are we in this thread combined these muscle groups? Because certain of exercises include all of them in operation. Now we come to the question of how to strengthen the muscles of the back, chest and arms, closely. you need to carefully read on, because of this depends on your health.

How to strengthen your back muscles?

This group of muscles strengthen preferably using rods, namely with a variety of linkage. And here you have to be very careful, because if you overdo it, you can earn a very severe diseases of the spine and the lumbar. At such training obtain the largest number of injuries.

On the other hand, if you do everything right, then spine disease you will not get any. So just about the exercises, which will give an answer to the question of how to strengthen the back muscles. To achieve good results you need to do no more than three exercises per workout. At the same time, if you want to get relief, you will need to make fifteen repetitions, but if you just force - that is enough for seven. Exercise perform better under the guidance of an experienced coach who will make you the most optimal set of training without danger to health. But if you can not go to the gym, you can do pull-ups, changing from time to time the distance between the hands. This will allow to involve different groups of muscles of the shoulder girdle. But for the full development of the back should still go to the gym, where fitness equipment will allow you to do different kinds of exercises.

How to strengthen the chest muscles?

Here, too, has its own characteristics that must be considered. Exercises for muscles of the chest directly involve triceps. Because it is not necessary to combine their training in one day. All exercises are those or other kinds of push-ups, which are forced to work the chest muscles. In addition, it will be necessary to work with dumbbells. For beginners training regime should be more gentle. For the overall development in the early stages have enough push-ups, bench press with dumbbells in a prone position, push-ups on the bars and dumbbells information in the supine position. Each of the exercises should perform three sets containing ten repetitions.

How to strengthen the muscles of the arms

This group, as you can understand, it is better to distinguish between training chest and back, as the exercises include the work of the shoulder girdle. Strengthening the muscles of hands suggests conducting classes with dumbbells and barbells. Therefore, here to bypass the gym side fail. It is understood that the muscle training should be conducted under the supervision of a coach, who will be able in time you will adjust and avoid fatal mistakes that can ruin the result and harm you. Beginners should do any of the exercises for three sets, each with six to eight repetitions. Training can be carried out separately for the biceps and triceps, and may combine the work of both types of muscles.