Strengthening the back muscles

Back is an important component of the musculoskeletal system of man. It has a huge impact on all body structures. Almost all the person's movements affect the back, there are no physical exercises in which the muscles of this area were not involved. Therefore, it pays so much attention in various types of fitness. This part of the body is anatomically composed of the spine, which is surrounded by muscular structures. They determine the relief and mobility of the back. From the whole group stands out the widest muscle of the back. There are also structures of a similar structure that determine the mobility of the lungs.

Proceeding from all these properties, exercises are distinguished, the purpose of which is to strengthen the muscles of the back, and exercises to form a correct posture (strengthening of the spine). For the first, it is characteristic to increase the mass and give the desired relief. In this case, initially undeveloped muscles have a "soft" structure, which often leads to curvature of the spine. To improve all the qualities, special exercises are used. If the strengthening of the back muscles is effective, then after a certain period all the curvatures of the spine are corrected, the back looks relief, narrow in the waist and broad in the thoracic part. Distinguish the following types of exercises for this area: health, aesthetic and preventive.

There is a gymnastics for strengthening the muscles of the back, which affects them indirectly. It includes swimming, classes on rowing machines, jogging at different distances. They help to improve the tone of the back muscles, but do not help to build up mass and achieve relief. For all these purposes there are special purposeful exercises: stretching, power with weights and without it.

Strengthening of the back muscles must begin with increasing their elasticity. For this purpose, a special program has been developed, which is called stretching. It includes a variety of slopes and turns, which increase the mobility of the spine, serve as a means of preventing diseases in this area, help to maintain proper posture. Muscles thus become strong, long and elastic. Such exercises will be especially useful for people who lead a sedentary lifestyle, have excess weight, problems with posture.

Strengthening the back when using strength exercises without weighting usually occurs fairly quickly. The basic exercises of this group: pulling on the crossbar and push-ups, which are performed from the floor with an emphasis on the toes, knees or on the training bench. Of great importance in this case is the technique of execution. With a wide emphasis load falls on the muscles of the chest, to a lesser extent, the back. To strengthen the last structures it is necessary that the distance between the brushes during execution is minimal. Pulling up is designed to strengthen the upper parts of the muscles of the back. The maximum effect will be observed when the crossbar touches the chest. Important is the warm-up, which is designed to prepare the muscles for training. It prevents injuries (sprains, dislocations, fractures).

Building muscle mass and obtaining an aesthetic relief is most effectively achieved with the use of weight training with burdening. All the structures are worked out as much as possible in detail, the emphasis is on increasing the volume. The most common exercises, whose purpose is to strengthen the muscles of the back, are pulling dumbbells, barbells, which can be carried out in a tilt and standing position, dilution of hands with weights, tilting forward with dumbbells, extension of the body. Standard simulators, which are located in all specialized halls, also help to achieve the desired result.