Athletes pay special attention to the development of the broadest muscles, because they easily respond to stress and look impressive. But, unfortunately, many athletes, while working on the lats, forget about the long back muscles, which run along the entire spine and provide maximum protection for the lower back during any bends. Ignoring the long muscles leads to the fact that the gradually arising imbalance in the development of the muscles of the back prevents the normal work with large weights.
It is necessary
- - bench for hyperextension;
- - gymnastic bench;
- - dumbbells;
- - bar from the bar.
Instructions
Step 1
Get into a hyperextension bench position. The stop should be slightly lower than the groin line. The foot cushion fixes the ankles, the feet can rest on the platform. Bend your arms at the elbows, the hands slightly touch the sides of the neck. Do not put your palms behind your neck or interlace your fingers. This hand position puts too much stress on the neck.
Step 2
Slowly lower your torso down in four counts, bending at the lower back. Return to starting position in three counts. Do not bend your lower back or bend your body back. The body should be in a straight line. Do 5 sets of 15-20 reps. Do not use this weighted exercise, as it increases the risk of herniated discs.
Step 3
Sit on a gymnastic bench. Spread your legs wide and bend at the knees. Take a heavy dumbbell by the bar with both hands and hold it in front of you with outstretched arms. Keep your back straight. Lean forward slowly. Do not bend too low, the deeper the bend, the higher the risk of spinal injury. Slowly lift your body up, but do not straighten all the way - this will work out the long muscles better. Do 5-8 reps, lower the dumbbell to the floor and straighten fully.
Step 4
Stand up straight with your feet shoulder-width apart. Place the bar from the bar on the deltoid muscles, hold it with your hands. Lean forward slowly, then return just as slowly. Do 5 sets of 10-12 reps. The exercise is quite traumatic, so never do it without first warming up.
Step 5
After completing any long muscle exercise, be sure to stretch the worked muscles. Get on all fours with your arms and legs shoulder-width apart. The back of the head and back should be in line. Slowly lower your buttocks towards your heels. Lower the body as low as possible while pulling forward. You should feel the muscles in your mid-back and lower back stretch. At the point of maximum tension, hold for 20-30 seconds and slowly return to the starting position. Repeat the exercise two more times.
