How it works
Strong back - support for the upper body, your assistant in any job: do you carry a bag from the store, work at a computer or do dumbbells. In addition, this training strengthens muscles, which "pull up" the shoulder blades and improve posture. And finally, thanks to the exercises of therapeutic gymnastics for strengthening the muscles of the back, they will create a miracle with your waist, which will look thinner against the background of the relief back.
The lesson of anatomy
The widest back muscle stretches from the humerus to the lumbar vertebrae and pelvis. Together with a large round muscle, she moves the shoulder. The rhomboid and trapezius muscles are responsible for the work of the scapula and, pulling them up to each other, straighten the back and shoulders.
Details
Find in your gym a cross-bar for pull-ups, a block simulator with handles for vertical traction, a balance cushion and a Smith simulator. Three times a week, do three sets of exercises, resting between them for 60 seconds.
Back pull-ups
Back muscles and biceps work. Stand under the crossbar for pulling up, legs on the width of the pelvis. Jump and grasp the centered crossbeams of the handle, palm to each other. If there are no pens, take hold of it with a wide grip, palms away from yourself. Be tight. Straighten your hands to the four counts, sinking to the floor. Re-tighten, repeat 3-5 times. If this exercise is too difficult for you, do it on a simulator with a counterweight, to begin with, weighed equal to half the mass of your body.
Vertical thrust
Back muscles and biceps work. Install on the block simulator with handles weight 10-15 kg, approximately in a step before it put a balancing pillow. Take the handle of the simulator in the right hand, palm down. Having made lunge with the right foot back, lower the knee to the balancing pillow. If necessary, slightly push it aside so that the cable is well tensioned. Place your left hand on your hip. Pull the right elbow to the side, turning the hand palm up. Return to the starting position, repeat. After doing 10-12 repetitions, follow the exercise to the other side to complete the approach. Take care that in this exercise the movement does not start from the hand, but from the shoulder blade: only in this case your back will receive an adequate load.
Thrust on the Smith simulator
Muscles of the legs, back and biceps work. Set on the Smith simulator weight 2.5-7 kg and lower the bar to the bottom position. Stand inside the simulator right side to the neck, make a lunging forward with your left foot, bend over and take the neck with your right hand. Unlock the bar and pull the right elbow to the side. Return to the starting position, repeat. Do 10-12 repetitions, then do the exercise the other way. Try to perform the exercise with the weight of the crossbar. If you easily do a few repetitions with the correct technique, add burden.
How to do it at home
You will need: exertube, pillow and body-painter.
Back pull-ups
Attach the externube to some solid object above the breast level and pull the pull down (you can from the position on your knees).
Vertical thrust
Fix the exertube by selecting a tall and durable object, and drop to the knee on the pillow to perform the exercise.
Thrust in the Smith simulator
Do the exercise as described above, but, with the usual bodibar (hold it by the middle and parallel to the floor).