To possess an impressive back you need to strengthen all of the muscles that comprise the region. The trapezius muscle is an important shoulder mover and stabilizer. It contains upper, middle, and lower components. The upper trap fibers are involved in scapular (shoulder blade) elevation and scapular upward rotation and are even involved in neck extension, lateral neck flexion, and neck rotation. The middle trap fibers produce scapular adduction as well as slight scapular elevation and scapular upward rotation. The lower trap fibers are scapular depressors and scapular upward rotators. When the upper and lower trap fibers contract together, they assist the middle fibers in scapular adduction. The rhomboids work in concert with the traps to adduct the scapula, which explains why both muscles are collectively referred to as scapula retractors: They pull the shoulder blades together. The rhomboids are also downward rotators of the scapula. The spinal erectors have many responsibilities. Along with the multifidus, they extend the spine, help prevent the spine from flexing (rounding) during the swing and giants, and along with muscles such as the quadratus lumborum they laterally flex and rotate the spine.
Place your hands over the top edge of a sturdy door with a pronated grip (palms facing away from the body) and position your body flush against the door. (To keep the door from swinging, wedge a book underneath the door.) Your body is flush against the door at the bottom, but will move away from the door as you rise since the elbows are pined against the door. If a standard chin-up bar is available, that may be the preferred option. Raise your body as high as you can while keeping a straight line from the shoulders to the knees. Lower to starting position and repeat.
It is important to figure out how to perform pull-ups in your home, and an alternative to the pull-up on a door is the rafter pull-up. Simply grip the top of a smooth, splinter-free rafter with a pronated grip and raise your body as high as it will go. Keep the core tight and don't allow the low back to hyperextend or the pelvis to rotate.
Hang from a chin-up bar or rafter with the hands pronated and slightly wider than shoulder-width apart. The knees can bend slightly or remain relatively straight. Keeping the chest up and the core tight. pull the body up toward one side until the chin is over the rafter. Lower to starting position and repeat, alternating from side to side.
Drape a towel over a chin-up bar or rafter. Grab the towel with both hands. From a stretched position, raise the body while keeping the core in neutral and pulling until the hands meet the upper chest. Lower to starting position and repeat.
The one-arm self-assisted chin-up is a highly challenging maneuver that only people with the most advanced upperbody strength will be able to master. However, you can always use the nonworking arm for a bit of assistance, and you just might end up being able to perform an unassisted one-arm chin-up one day. If possible, find a beam narrower than a rafter because this exercise requires a pronated (palms facing away from the body) or supinated (palms facing toward the body) grip. A neutral grip is possible as well if you align your body so you are facing in the same direction as the length of the rafter and hold on to something placed beside the rafter.
Grasp the sides of a sturdy table, keeping the knees bent at about 90-135 degrees and heels planted firmly on the ground. It's a good idea to perform this exercise over a forgiving surface such as soft carpeting. Keeping the body in a straight line from the knees to the shoulders, pull your body up until your chest meets the table. Lower your body to starting position under control.
Once you reach proficiency with the modified inverted row, you can make the movement more challenging by progressing to the feet-elevated variation. Remember to keep the body in a straight line and squeeze the shoulder blades together at the top position.
The towel inverted row is another option. You'll likely be able to figure out a way to drape a towel over a table. the corner of a table, two tall chairs, or even a door if you have a very long towel. You can get an efficient workout while positioning the body at a steeper incline. Focus on keeping the elbows to the sides and the chest high, and squeeze the shoulder blades back and down.
Begin suspended in a stretched position with the body in a straight line and the core tight with legs straight, heels against the ground, and palms facing forward. Raise the body to one side. Lower the body to the starting position and repeat, alternating sides.
Once you've mastered the two-arm row variations, it's time to start practicing one-arm inverted rows. If you can start with a substantial body incline you'll be able to perform the movement with good form right off the bat. It's okay to rotale a little bit at first, but over time try to limit rotation throughout the movement. This exercise is well suited for using a towel.
Position your body between two couches, chairs, or weight benches with the feet on the floor, the hips extended in line with the shoulders, and the backs of the upper arms resting on the platform at about 45-degree angles relative to the torso. Dig your elbows into the platform and squeeze your shoulder blades together. This will cause your chest to rise in a short range of motion. Lower the body to starting position under control and repeat.
Stand with your back to a corner and the upper arms in position against the two walls and the feet a few feet out in front of the corner. Move the body outward, away from the comer, by squeezing the scapulae together. This is a short-range movement that targets the scapula retractors. Adjust your foot position to find the appropriate distance that creates just the right challenge.
Hold on to the ends of a towel that is looped around a pole and lean back with the towel supporting your weight in a stretched position. Keeping your chest up, your core tight, and your body in a straight line, pull your hands toward your ears while squeezing the scapulae together. Lower to the starting position.
Integral part of gymnastics coaching process are skill drills. They help gymnasts to learn easier and technically correct. With GYM DRILL PRO you will find variety of ideas for the most the basic gymnastics skills. There are plenty of images with skill drill progressions. It is intended to support explicitly the qualified coaches in their daily coaching business. DO NOT practice without the guidance of proper professionals.