Exercises for the muscles of the back

Exercises for the back for girls are no less important than for men. The thing is that the pumped muscles support the spine in the right position, which is important for the formation of a beautiful posture . In addition, the trained back muscles are important for the proper performance of other exercises, for example, for the feet, and they also make the figure proportional.

A set of exercises for the muscles of the back in the gym

You can train your back separately, or you can use other parts of your body, for example, many athletes combine exercises on your back and chest. If you want to get rid of the accumulated fat, it is worth doing in each exercise for 12-15 repetitions in 3 approaches. Beginners are advised to start with a minimum load in order to master the technique and reduce the risk of injury. In the event that you want to increase muscle mass, then you need to do 3-5 approaches, doing 8-12 repetitions each.

The most effective exercises for back:

  1. Deadlift . For this exercise, it is worth using a barbell. Bend over so that the back reaches a parallel with the floor, and knees slightly bend. Take the bar and begin to slowly raise it, and the first push should be done with the hips and do not pull the shell with your hands. Straighten your knees and remove the shoulder blades. After the position is fixed, you can move to the rod movement down. First, you need to bend your knees, while pulling the buttocks back. It is important to maintain the back in a straight position, avoiding the deflection in the lower back. Another important point - the bar should move as close to the legs and hips.
  2. Thrust for the head from the upper block . To perform this exercise for the back on the simulator, you need to sit on the bench facing down to it and take a wide grip on the handle. The important point - the back should be straight. The feet should be restrained in special rollers to fix the body in a fixed position. Slowly pull the handle to the back of the neck or neck, and then, return it to the starting position, completely straightening your hands. It is important not to lose weight and do not relax your hands to save the load on the muscles.
  3. Draft of the horizontal block . The next exercise for the back in the gym also gives a good load on the muscles of the hands. Sit on the bench, bending your knees and taking the handle of the simulator. The task is to pull the handle to the waist, pulling the shoulders back and directing the chest forward. Returning to the starting position, straighten your hands.
  4. Hyperextension . This exercise in the gym is considered the best for the back, but only it is important to perform it correctly, as you can get injured. Position yourself on the simulator so that the emphasis is on the hips. Put the feet under the rollers to secure the position. The body should form a straight line, while the deflection and rounding of the back are not allowed. Hands cross on the chest, and experienced athletes can take a pancake from the bar. It is not recommended to hold your hands behind your head, as this will create a strain on the cervical spine. Task - perform a slow slope forward, and then, return to the FE. Do everything slowly and smoothly. Of great importance is proper breathing, so as it sinks downwards, it is necessary to exhale, and at the ascent - inhale.
  5. Pulling up . Another well-known exercise for a beautiful back, which can be performed by different grips, in this case, consider a variant with a reverse grip, that is, the palms should be directed to themselves. The distance between the arms should be equal to the width of the shoulders. It is recommended that the legs be crossed, which will prevent the body from rinsing. Another important point - in the thoracic spine should be slightly bent. The task - go up, trying to lift the chin above the crossbar and taking off the shoulder blades. After that, go back to the starting position.