The back is one of the basic muscles in the human body. Its strength helps the spine to withstand pressure and absorb strong shocks. It also gives the body a harmonious and aesthetic body even if the clothes are covered. In addition, the back exercises make it run straight and correct the curves.
In this article we will show you all the important back exercises that should be included in your training program.
Front Pull Bar:
One of the most important back exercises that you should not do without.They will fill the back and fill it by targeting the paraplegic muscles.
+ Turn your hands and hold the bar with a medium grip, and your legs will be good.
+ Pull to the top of the chest, and back until the dars and shoulders are fully extended.repeat.
The same exercise at the top, the difference lies only in the way of holding the bar, this exercise focuses on the wings and makes the back wide.
+ Hold the bar with a wide grip, and your legs are well.
+ Pull to the top of the chest, and back until the dars and shoulders are fully extended.repeat.
- You will be at risk if your fist is too wide.
Front Pull Cable:
This exercise is very important for the back and should not be neglected, it is the amplification of the back and exposing the subject.
+ Hold the cable and your feet on the vertical platforms.
+ Drag in the direction of the upper abdomen with the chest out gradually, then leave it slowly back.
Pull the bar up:
Exercise has a wonderful effect on the back muscles.The focus in this exercise is limited primarily to the broad back muscles and secondary to the upper oblique upper back muscles.
+ Then bend your knees slightly and bend forward with the back straight made.
+ Move the bar up and down as in the picture.
- Do not bend your back forward or backward.
- Do not carry weight you can not control it.
Drag the dumbbell up:
The exercise is very wonderful and does not cost the person great effort, and gives effective results. The body where the weight is drawn is the wide back muscles (the wings) and the shoulder.
+ Hold the dumbbell with an appropriate weight.
+ Keep your back straight and move the dumbbell up and down as in the picture.
Dead Lift:
A complex exercise has many benefits, increases back strength and is a good treatment for low back pain.
+ Choose your appropriate weight carefully so you do not get it.
+ Ask your colleague for help if you have back problems.
The Legend - BarFix:
One of the most popular exercises in the world of sports in general, mind plays a large role in strengthening and coordination of the muscles of the back, and has several ways to target all areas. Each exercise specifically benefits certain muscles and other muscles in secondary form. Place the hands away from each other to focus on the catheter (the wings), and the narrow fist to focus on the perineal muscles.
- Do not perform this exercise with the aim of warming up to avoid the situation.
Warming and Prolonging Movements:
Before and after exercise, stretching and warming movements are very important and should not be ignored. At least 5 minutes before starting the exercises, the blood circulation is activated and the body temperature is raised to adapt to the intensity of the exercises and to avoid injuries and muscle ruptures. And at least 5 minutes after the exercise is helpful in preventing muscle tension and accelerating the process of muscular recovery.
This movement extends all the muscles back and shoulders, and you will feel great comfort after doing ..
The movement is no less important than the other, it targets the muscles of the wings (wings) and prevent the occurrence of injuries.
In the end I wish from the bottom of my heart that you like the subject as I hope you have benefited from it well, and welcome your comments and questions in the comments.
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