Work Out In The Back In The Gym For Men And Women

The back carries a constant gym for men human load, measured in kilograms per 1 square centimeter:

1. If a person is sitting, the backpressure can be about 10 to 15 kilograms.
2. It is worth it – from 7 to 12.
3. In the supine position – on the order of 5 – 10 kg.

Significant increases in the spine can occur offset when lifting heavy loads, which are fraught with lifelong painful sensations and trips to the doctor.

WORK OUT IN THE BACK IN THE GYM FOR WOMEN

The structure of the back muscles in women is significantly different from that of men. Because women are endowed with more excellent hip bones for reproduction and do not need severe stabilization while walking.

Remember. The larger the breasts, the higher the chance of developing poor posture, shortness of breath, and lung problems.

Exercise the back for girls in the gym to strengthen muscles and allow you to adjust your posture. But you need to visit sports facilities at least once a week. However, a Personal trainer can be the most appropriate schedule and lead in a short time.

4 MAIN TYPES OF EXERCISE FOR WOMEN

1. Exercise “shrugs.”

Take each hand with a dumbbell and place the hands parallel to the body. Now it just shrugs, as if the answer: “I don’t know,” and at that moment, when the shoulders are at the top, you have to pause for a few seconds;

2. Backdraft on an inclined rack.

The hands need to hold the dumbbell weighing less than three kilograms, from 45 to 60 degrees, bend forward and lift weights, throwing his hands in different directions, and keeping them upright.

In the run of time, keep your back straight and do not bulge. Otherwise, it will develop a bad posture;

3. Associate with the human body.

Exercise should be done standing, knees slightly bent legs and a slight inclination of the body forward, with straight hands holding a dumbbell weighing less than three kilograms. It is necessary to increase the severity of the abdomen and control the knees and back so that they do not take a direct position.

4. The most challenging task. The deadlift for women.

Reception: knees slightly bent, and your feet placed shoulder-width apart, hands holding the bar with his hands to himself and pressed to his chest, eyes in the direction slightly downward to the neck is in line with the spine.

Gradually, along with the weight, should fall and slowly return to the highest body position, but do not straighten up late. Stay in the top place for a second and back down. Learn more about drawing ideas.

TUTORING AT HOME

Some exercises allow you to keep your back in good shape and at the same time to be at home, but they do not give more and faster results.

1. The first exercise is muscle tension: you have his back, buttocks, and heels against the wall, then raise the outstretched arms upwards and hold them in this position for a few minutes.
2. Kneeling needs to stand straight, arms along the body to establish and gradually tilted back to move to the knees to the heels, with hands over the implementation of gymnastics should be pulled to the floor, but the back does not bend.
3. The spine muscles can train a simple taking one hand onto the other, but the right hand should be behind the shoulder and the rest – under the trunk. After performing a hand -swap with you: left – above the shoulder, the right – under the box. Doing this exercise on your back to the gym (pictured below) allows you to build all the body muscles comprehensively. 
4. They were simultaneously lifting the opposite hand. Get on your knees, lean your hands on the floor parallel to the shoulders, lift and pull the right foot back and left arm forward, and then alternate exercises for the right arm and leg and left arm and leg.
5. A simple exercise with a chair. It is necessary to face the back of the chair, put his hands on his shoulders, and give back, and the pelvic department at the same time may be slightly moving around.

The most complex and adequate exercise is the direct voltage of the back muscles to lift the torso and legs. It is necessary to lay down on the floor face down, arms outstretched in front of him, and then, straining back muscles, not necessarily lift the legs and torso off the floor. Exercise should be as slow as possible, and the body and legs to raise as much as possible above.

WORK OUT IN THE BACK IN THE GYM FOR MEN

From birth, the male half of humanity has a more developed back muscle than the female due to the shoulders and a small pelvis, so the body has more energy to coordinate movements.

The development of muscles plays a significant role, as he is constantly experiencing physical activity. The poor back condition can cause serious problems, up to a displacement of the vertebrae.

Three main exercises work well in building back muscles: pull-ups, barbell shaft on the slope, and the deadlift.

But in addition to the above activities, there are several loads, also allow us to build muscle, but their effects are more substantial.

TIGHTENING RULES FOR MEN

1. Pulling up to perform by pressing the barbell palm away from you, depending on the width of the grip, is full of different muscles.
2. It is forbidden to relax your arms and touch their ears completely.
3. During exercise, back muscles work at the beginning of recovery, and here at the top are effectively biceps.

If you can not increase your weight in the gym for men, a particular counterweight helps athletes. When pulling up without much effort, it should put on a special belt with extra weight.

DEADLIFT BARBELL

This type of exercise is the most effective, but at the same time. There are plenty of opportunities to get a back injury. When on the wall, rods should be guided not the maximum possible weight for lifting but exclusively on the performance of the procedure.

Before starting any of the shaft walls, it is necessary to perform a series of warm-up exercises in the form of twisting, hyperextension, and the press should be strengthened, as it will help keep the back in a flat position, which will reduce the risk of injury.

THRUST SHAFT DURING TILTING

This exercise allows athletes to increase the volume and trapeze “wide” back muscles. However, as in previous activities, you need to pay more attention to work techniques instead of gaining weight.

Equipment and guidelines for implementing thrust during tilt:

1. Slightly bend your legs.
2. Be sure to keep the spines in the level position.
3. Is inclined to 45 degrees.
4. The bar should pull to the abdomen, and it should cover the athlete’s hips.

ADDITIONAL TRAINING BACK TO THE GYM FOR MEN

Besides the three basic exercises, additional classes allow you to build muscle. But they do not have such a severe effect, but together with the above three, they can give a specific product.

1. Trainers.

The essential goal of this training is to straighten your athlete’s posture. But it dramatically helps strengthen and prepare weak muscles before performing complex and challenging tasks.

2. Link to the simulator.

The simulator will prepare the athlete to perform the exercises on your back to the gym for men. The photos on can see different types of simulators. They help to prepare the back-to-load but can not have a severe impact compared to the main work.

3. Tyagi upper at the lower bloke.

It is the most specific training that is used after basic training to consolidate the results. In principle, they need to have finished the remnants of muscle power and relaxed.

Source: Article Echo