Developed back muscles are not only about beauty but also the health of the spine. Therefore, their study is essential both for bodybuilders and people engaged in for themselves.
To train this relatively large muscle array, barbells and dumbbells are suitable and back trainers. So let’s talk about them today.
Advantages of simulators when training the muscles of the back
A back trainer of different designs is a relatively popular type of equipment in fitness clubs.
And there are several reasons for this:
- Availability of execution techniques
In many simulators for the back, the structure of the movement is set (for example, in Hummer machines). All you need is to take the handle and pull it along a given trajectory.
This allows you to use simulators for the back muscles, even those who first came to the hall.
- Low risk of injury
Simulators moderately load the ligaments and joints involved in the movement. Therefore, injuries when using such equipment are pretty rare.
- Ability to work out muscles in a more isolated and concentrated way
Since the involvement of stabilizer muscles is minimized, it is easier to focus on pumping the target muscle groups. This property is fundamental when training on the relief.
- Constant muscle tension
The block or lever system used in the design helps maintain constant tension in the working muscles. And this is an additional factor for stimulating growth.
- Easy to use
Most back trainers are equipped with a load-block weighting system. To change the load, it is enough to rearrange a unique limiter.
Types of simulators
All simulators for the back are conditionally divided into two groups:
- By involving certain muscles
- By type of weight used
Let’s talk about each in more detail.
Classification by trained muscles
The back includes many muscle groups. But if we simplify and turn to the building classification, then among them, there are three most important:
- Lumbar muscles
Accordingly, there are also simulators designed to train specific muscles.
For pumping trapezoids, for example, they exist, but in most fitness clubs are rare. By the way, they even make a deadlift, which involves all the back muscles simultaneously.
The simulator is a simple lever system with two handles on the sides, holding which and raise the shoulders, simulating movement with a barbell or dumbbells.
The trapezoids are worked out in universal designs, for example, in Smith’s car.
Most back trainers are designed to train the broadest muscles and their synergists (those that help perform movement).
The most popular back trainers in the gym are blocks for vertical and horizontal traction. They are in every room.
Another often encountered option is a lever pull of two types – horizontal and vertical.
It performs different types of pull-ups but in a lightweight version.
The design is a horizontal bar with a counterweight. The more weight you choose, the easier it will be to perform the exercise.
Weights help push a person up, making pull-ups available even to beginners.
Another standard projectile for training the broadest muscles.
Its design is simplified – a neck fixed at one end, with a given amplitude of movement. There are also options with a chest stop.
There are many modifications of the simulators listed above for training the broadest muscles. But despite the variety of design, the principle of work is the same for everyone.
The last group is designed to pump the lumbar muscles.
There are few options here – several designs for performing classical hyperextension (at an angle or horizontal) and a couple of options for the opposite.
Also, for training the back, universal designs are used, which have already been mentioned above.
For example, Smith’s car makes analogs of all basic exercises: scars, barbell pull to the belt, and even deadlift. The same movements are performed in another simulator – Crossover.
Classification by type of weight
About the division by type of burden has already been saying a little.
The most common are load-block structures.
Metal tiles are used as a burden, and the load is distributed using cables and rollers.
Load-block simulators include the thrust of vertical and horizontal blocks. As well as Crossover and Gravitron.
The second large group is a lever. They have another name – Hammer (manufacturer).
Here, as a rule, discs from the barbell are used as an additional weight. And the structure of the movement is as close as possible to working with free weights.
Choosing the best simulator
If you make a rating of the popularity of back trainers among ordinary visitors to fitness clubs, then in the first place there will be three at once:
The availability of equipment in each room and the ease of exercises in technical execution provided them with love and recognition among the participants.
But if you look at the training of professional bodybuilders, their set for pumping the back muscles will be much more diverse.
If you want to maximize the development of back muscles and get harmonious powers, you will have to expand the arsenal of exercises and equipment used.
General recommendations for classes
Back muscles are easy to develop with regular and persistent strength training. With them, as a rule, there are no difficulties either when training for mass or when training on the relief.
To further increase the return on the simulators, adhere to the following rules:
- Before working approaches, always perform 1-2 warm-ups with less weight
- Use the optimal amount of exercise for the back
For beginners – it’s 3-4 movements (two on the widest and one on the trapezoid and lower back)—for example, vertical and horizontal thrusts, hyperextension, and scars.
For the middle level – 4-5 exercises per workout (3-4 for the widest and one for the lower back or trapezoids).
- Number of sets in one exercise — 3-4
- The number of repetitions depends on the goals
When training to increase muscle volumes, apply 8-12 times in one approach.
When training on the relief – 10-15, sometimes up to 20 times in one approach.
- Get enough rest between sets.
Training for many pauses is 2-3 minutes when drying classes – no more than 1 minute.
- The speed of exercise is slow and controlled.
The appropriate pace is 2-1-2. Two seconds are spent on approaching the weight to itself, followed by one second of fixation and additional volitional tension of the back muscles, and two seconds to return to the starting position.
Disadvantages of simulators
In addition to the advantages, the use of simulators for the muscles of the back has a couple of disadvantages:
- They stimulate muscle growth and strength less than similar exercises, with a barbell, dumbbells, or your body weight.
- Lack of a full line of back equipment in a particular fitness club
Despite these minor disadvantages, without simulators for the back, it is impossible to imagine any scheme of its training.
Exercises are perfect as a base for beginners or an addition to the ground for more advanced athletes.
As you can see, the variety of simulators for the back is presented in almost every hall. And their effectiveness is confirmed by the presence in training programs of amateurs, amateurs, and professional athletes.
Any visitor to the fitness club will easily select a suitable projectile depending on the level of training and health and the goals set.