Strong back muscles not only provide strength and power to virtually any movement, but above all they provide reliable protection for the spine. It is the back muscles that support the human body in an upright position. This ensures the physiologically correct position of the internal organs of the chest and abdominal cavity. It is no coincidence that scoliosis of the thoracic spine is often accompanied by heart disease.
It is necessary
- - Crossbar;
- - barbell;
- - bench for hyperextension;
- - gymnastic mat.
Instructions
Step 1
Grasp the bar with a straight grip. Bend slightly at the lower back, bring your shoulder blades together and pull your elbows to your waist. At the same time, stretch your chin towards the bar. Climb as high as possible, linger at the top point for two counts, and then slowly lower yourself down. The wider the arms are located on the bar, the higher the load on the back muscles. While pulling up with a reverse grip is easier than pulling up with a straight one, this is how you do the exercise. When pulling up with a reverse grip, the biceps are turned on, and this reduces the load on the broadest muscles. Never drop your body sharply downward and do not relax your arms under the weight of your own body. This can injure the long head of the triceps, so keep your arms and back slightly tense until you complete the full number of reps.
Step 2
Hold the bar with a reverse grip shoulder-width apart. Bend your legs slightly, pull your pelvis back and bend your back. Lean forward until the bar is just above your knees. Flatten your shoulder blades and pull the bar towards your lower abdomen. Hold for one count, and then return to the starting position for four counts.
Step 3
Place the barbell on the floor and stand close to it so that your shins rest against the bar. Lean forward, keep your back straight and bend it slightly at the lower back. Grasp the bar with a wide grip. Pull the bar towards your lower abdomen, guiding it along your thighs. Return the barbell to the floor, pause for a second, and repeat.
Step 4
Get into a basic hyperextension bench position. The rollers rest on the thighs just below the groin crease. Fix your ankles securely, and rest your feet firmly on the platform. Bring your hands to your temples or neck. Slowly lower the body down, bending at the hip joints. Then smoothly return to the starting position, do not bend back too much. To work out the long muscles of the back, it is enough that the body is straight from the top of the head to the heels. Using weights to perform hyperextensions does not have much effect, but it increases the risk of spinal injury, so it is better to do without them.
Step 5
Finish any strength training by stretching the worked muscles. This will relieve you of muscle soreness and will increase your strength endurance by an average of 19%. Get on your knees and raise your straight arms above your head. Lean forward slowly while lowering your buttocks to your heels. Stretch your arms forward as much as possible. Feel the tension of all the muscles in your back and stay in this position for 20-30 seconds. Then lift your body upright and relax.
