Very often we neglect the load on the back muscles, only for the simple reason that we do not see our back in the reflection of the mirror. And in fact training of back muscles is useful not only from an aesthetic point of view, but also for our health. If your back is not sufficiently developed, the spinal disorders will not take long to wait, because only strong and trained deep back muscles are able to share the daily load with the spine.
Exercises
- For a start, it is very important, especially for training the muscles of the back of women, how to warm up. To do this, use 10 - 15 minute warm-up on any cardio.
- We begin with the exercises on the gravitron simulator, namely, pull-ups. We take hold of the hilt with a wide grip, put our knees on the stand, and go down. On exhalation we rise slightly above the level of the handles. You can also perform tightening with a narrow grip, wrapping your elbows inwards. We perform 3-4 sets of 15 repetitions.
- The pull of the upper block to the chest - sit on the stand, rollers fix the knees, take a wide grip on the handle. On exhalation, bend our elbows to the side and pull the hilt to the chest. You can also try the exercise option, when the hands are not lowered in front of you, but by the head, to the shoulder blades. We perform 3-4 sets of 15 repetitions.
- The thrust of the lower block to the chest is the next exercise from our back muscles training program . We sit down on the bench, put our feet on the supports, stretch our legs in the knees so that they remain slightly bent, the back is bent. On exhalation tighten the handle to the waist. You can also exercise with one hand, then pull the handle to the side, diagonally. We perform 3-4 sets of 15 repetitions.
- Hypperextension - we lay down on the simulator so that the pelvic bones adhere to the stand, and the body hangs a little. Legs rest against rollers, arms crossed on chest. On inhalation we slowly go down, on exhalation we rise to the starting position. Perform 3-4 sets of 20 repetitions.