Exercises on the back in the gym for women and men

The back of a person carries constant loads, measured in kilograms per 1 square centimeter:

1. If a person is sitting, the pressure on the back can be in the range of 10 to 15 kilograms.
2. Worth - from 7 to 12.
3. In a lying position - about 5 - 10 kilograms.

When lifting weights, the load increases significantly, in the spine there may be displacements, which is fraught with lifelong pain and hikes to doctors.

Exercises on the back in the gym for women

The structure of the back muscles in women differs significantly from the male, due to the fact that the women are endowed with a larger hip bone for the continuation of the genus and they do not need serious stabilization during walking.

Note. The larger the chest, the higher the chances of developing a poor posture, as well as shortness of breath and lung problems.

Exercises on the back in the gym for girls allow you to strengthen the muscles and put your posture in order, but you need to visit the sports facility at least once a week, but the personal trainer will make the most suitable schedule and will take shape in a short period.

4 basic types of exercises for the female

1. Exercise "Shraga".

Take in each hand a dumbbell and place your arms parallel to your torso. Now just shrug your shoulders, as if you say "I do not know," and at the moment when the shoulders are at the top, you need to stop for a couple of seconds;

2. Reverse thrust in an inclined rack.

In the hands it is necessary to hold dumbbells weighing not more than three kilograms, from 45 to 60 degrees to bend forward and lift dumbbells, spreading hands in different directions, and holding them in a straight position.

At the time of execution, keep your back straight and not hump, otherwise the wrong posture will develop;

3. Traction when the torso is tilted.

Exercise should be performed standing, on slightly bent at the knees legs and a slight inclination of the body forward, in direct hands holding dumbbells weighing not more than three kilograms. It is necessary to lift the weight to the stomach, and during this control the knees and back so that they do not take a direct position.

4. The most difficult task is the deadlift for women.

Rack: The knees are slightly bent, and the legs are spread over the width of the shoulders, the arms hold the barbell palms to themselves and are pressed to the chest, the view is directed slightly downward so that the neck is aligned with the spine.

Gradually, with the weight should be lowered, then slowly return to the upper position of the trunk, but do not straighten to the end, stop in the upper position for a second and then go down again.

Additional lessons at home

There are exercises that allow to keep the back in good condition and at the same time to stay at home, but they do not give a big and the faster result.

1. The first exercise is to strain the muscles: you need to press your back, buttocks and heels against the wall, then lift your elongated arms up and hold them in this position for a couple of minutes.
2. Standing on your knees, you need to straighten up, put your hands along the body and gradually bend back so that you move from your knees to your heels, with your arms stretching to the floor for the duration of the gymnastics, but do not bend your back.
3. The muscles of the spine can be trained simply by grasping one hand to the other, but the right hand should be behind the shoulder and the left hand under the trunk. After the execution of the hand, it is necessary to change the places: the left one - from above the shoulder, the right one - from below the trunk. Performing this exercise on the back in the gym (photo shown below) allows the complex development of all the muscles of the trunk.
4. Synchronous lifting of opposite hands. Stand on your knees, hands lean against the floor parallel to your shoulders, lift and pull your right leg back, and your left arm forward, then alternate the exercise for your right arm and leg and left arm and leg.
5. A simple exercise with a chair. You need to stand facing the back of the chair, put your hands on it and take your shoulders back, and the pelvic section will move slightly backwards.

The most difficult and effective exercise is the direct tension of the muscles of the back for lifting the trunk and legs. You have to lie face down on the floor, and stretch your arms in front of you, then, straining your back muscles, alternately raise your legs and trunk above the floor. Perform the exercise as slowly as possible, and raise the body and legs as high as possible.

Exercises on the back in the gym for men

Since birth, the male half of humanity has more developed dorsal muscles than women, which is associated with the size of the shoulders and a small pelvis, which causes the body to give more strength to coordinate movements.

The development of muscles for a man plays a big role, as he constantly experiences physical exertion, and with a bad back condition, serious problems can arise, up to the displacement of the vertebrae.

There are three basic exercises that maximally effectively develop the back muscles: pulling, pull rod in the slope and deadlift.

But in addition to the above classes, there are a number of loads that also allow the development of muscles, but their effect is less strong.

Rules of tightening for men

1. Pulling should be carried out, holding the bar with the palms of his hands, depending on the width of the grip will be loaded with various muscles.
2. It is forbidden to completely relax the shoulders and touch their ears.
3. During the exercise, the dorsal muscles work at the very beginning of the ascent, and the biceps are already at the top.

In the event that it is not possible to raise your own weight, then in the gym there is a special counterweight that helps the athlete. When pulling up effortlessly, wear a special belt with extra weight.

Rod rod rod

This type of exercise is most effective, but at the same time there is a huge amount of chances of getting a back injury. When carrying out wall traction, one should focus not on the maximum possible weight for lifting, but solely on the technique of execution.

Before proceeding to the implementation of wall traction, it is necessary to conduct a warm-up series of exercises in the form of twists, hyperextensions, and also strengthen the press, as it will help to keep the back in a level position, which will reduce the risk of injury.

Thrust rod during tilt

This exercise allows the athlete to increase the volume and trapezium of the "broad" back muscles, however, as in the previous exercise, you need to pay more attention to the technique of performing the task, rather than increasing the weight.

Technique and rules for performing traction during tilting:

1. Slightly bend your legs.
2. Be sure to keep the spine in a level position.
3. Bend under 45 degrees.
4. The bar should be pulled to the stomach, and it should touch the athlete's hips.

Additional exercises on the back in the gym

In addition to the three main exercises, there are additional exercises that allow you to develop muscles, but they do not have such a serious effect, but in combination with the three above can give a tangible effect.

1. Hyperextension.

The main goal of this exercise is to straighten the athlete's posture, but it helps in strengthening and training weak muscles before performing difficult and difficult tasks.

2. Thrust on the simulator.

The simulator allows you to prepare an athlete for the exercise on the back in the gym. In the pictures in the special books you can see different types of simulators, they all help to prepare the back for the loads, but can not give a serious effect in comparison with the main occupations.

3. Traction of the upper and lower blocks.

In fact, these are the simplest exercises that are used after the main workout to consolidate the result, in principle, they are needed for the muscles to finish the rest of the energy and relax.