It all depends on the objective when training. Aspects related to health, sports performance or simply aesthetic, can mark what our needs are when training, although the usual thing is that we want to achieve a proportionate and aesthetic result that is the ideal mix of volume, definition and symmetry. And for it it is important not to prioritize the work of certain muscle groups to the detriment of others equally important at the functional level.
And it is what happens on many occasions with the pectorals and the back muscles: either the exercises are not worked properly or the exercises are chosen poorly. Either because we focus on other more visible parts of our anatomy, such as abs or arms, or because we are unable to determine which routine is more effective.
But the truth is that we must pay attention to pectoral muscles, which are divided into two main regions, pectoralis major and pectoralis minor, and the muscle groups of the back, composed of rhomboids, trapezius, latissimus dorsi muscle or erector spinae muscle, without forgetting other less apparent ones such as the teres major and minor or the intraspinatus muscle.
If we achieve a balance in our routines we will be close to achieving our goal: a well-defined, volume chest and a huge back. For this we share 10 exercises, courtesy of Sergio Peinado, graduated in Sciences of Physical Activity and Sports, which in addition to being effective in working the target areas, also serve to activate other muscle groups.
Exercises to strengthen the pectorals
- Slow bending
- Flexion opening the legs to the sides
- Leg to arms bending
- Flexion bringing the hips up
You can choose a number of repetitions per exercise, between 8 and 12, or a time limit, 15 or 20 seconds. It all depends on your circumstances and fitness.
The same happens with the number of rounds. As a general rule, you can complete between 2 and 4 series of each routine, resting 10 or 20 seconds between exercise and one or two minutes between series.
–
Exercises to strengthen the back
- Dominated with arm out
- Towel dominated
- Barbell row
- Dominated
- Dumbbell row
- Towel rowing
As in the previous case, you can choose a number of repetitions per exercise, between 8 and 12, or a time limit, 15 or 20 seconds. Try to complete a series, although chin-ups for example are not made for everyone.
An alternative is to do what you can directly or find another exercise that is better suited to your ability. He pull to the chest It may be a good choice.
–
The important thing when training is to look for the Progersion and warm up well before any type of training to maximize performance and prevent injury. Knowing what our limits are is also basic. Obviously, you can also select the versions of the exercises that best suit you and include them in your personalized routines. But remember, the key is adherence: if you are not constant, failure is guaranteed. Exercise should be the norm, not the exception.
–
:quality(80)/cdn-kiosk-api.telegraaf.nl/95398d66-dd41-11ea-a86d-0255c322e81b.jpg?resize=150%2C150&ssl=1)