back muscles. Back muscle training

 back muscles. Back muscle training

Achieving a daily exercise plan for large muscle groups, such as the back, can be challenging, especially when the muscles are in shock. What exercises must be performed in order for their exercise to be completely effective and safe?

Why should the back muscles be treated in particular?

The back muscles are one of the most important muscle groups, because they stabilize the entire figure - together with the abdominal muscles, they serve to make the figure vertical and at the same time protect the spine. This muscle group is involved in almost every effort, so taking care of it is very important. If there is a bruise, it is necessary to switch to a

 slightly different training mode - whatever the reason, under the influence of appropriate pharmacological agents prescribed by the doctor, it should soon disappear. It is worth paying attention to the fact that bruises can be the result of incorrect performance of the exercises (failed technique) or weakness of other muscle groups. Here is a suggestion of exercises for those who have a back muscle injury problem.

Pull the reel by grip tight recumbent on the stem

When doing this exercise, you should use the upper pulley. The bar should be held so that the hands are as close to each other as possible, but at the same time without pain in the wrists. Note: the wider the collarbone and the more back muscles, the wider the grip should

 be. During the exercise, it is necessary to firmly press the shoulder blades against each other and bring the shoulders back. The tape should be pulled towards the chest. Air must be expelled during this movement. The lumbar spine should remain straight and the upper back slightly tilted back. During the return movement, it is necessary to take in the air and control the

Neutral grip pull handle on chest

This exercise should be performed in the same way as above. The only change is the method of taking. In this case, a firm neutral grip (hammer) should be used and the elbows should be directed along the torso to engage the lower parts of the widest muscles of the back as much as possible.

Dumbbells are raised in a lying position forward on an inclined bench

The seat should be placed at an angle of 35-40 degrees - the higher the angle, the more difficult it is for the upper backs to work. Stand forward on the seat. In low hands, it is necessary to hold the dumbbells and in this position it is necessary to firmly approach the

 shoulder blades with each other while raising the dumbbells to the maximum. The whole process is accompanied by exhalation. The return movement should resemble the rise, but in this case the fall of the load should be controlled by maintaining constant tension in the back muscles.

Pull with straight arms

In the exercise, use the vertical pulley, which must be placed in front. The bar should be held at shoulder level. The torso should be tilted at an angle of 45 degrees. Keep your chest forward. Straight hands - they should be slightly bent at the elbow joints to remove unnecessary tension. The tape should be pulled in a circular motion with an exhale until it

 touches the thighs. Such a position must be maintained in peak tone. Only then can you make a movement back with breathing, which should continue until the bar is above your head. Each movement must be performed with a full muscle tone - this is the basis of this exercise.

Row on the horizontal pulley with one hand

Sit flat on the seat in front of the pulley. The legs should be slightly bent at the knees, and the feet should rest firmly on specially designed supports. The handle should be taken like a hammer; By contracting the scapula, pull the handle until it is slightly outside the bust. By pulling the handle, turn the box slightly in the same direction as the hand with the rod. This

 exercise should be accompanied by exhalation. The return movement should be carried out with inspiration so that the scapula is extended as much as possible, maintaining an almost vertical position of the body. During the exercise, the entire body must be controlled so that pain does not occur.

Posterior chest arch from anterior decubitus

On a special bench, you need to lie face down so that the hips rest on the bench, and the feet are supported on a special support. Hands should be placed near the temples, the chin next to the chest, and the back should be bent at the "cat's back". From this position, the torso should remain as low as possible with movement control and muscle tone. The upward movement must be performed until the body is excessively stretched.

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