Are you serious about fitness or bodybuilding? - Before choosing a suitable one training program in the gym , you must strengthen the musculoskeletal system and prepare the main muscle groups for work. It is more difficult for untrained muscles to work with heavy weights, and, unfortunately, they cannot do without injury. We have selected for you an excellent set of exercises for strengthening muscles, which will prepare your body for more serious loads in the gym.

Gym workouts demand maximum performance from the athlete, both physically and psychologically. Many often turn out to be psychologically unprepared and quit classes without really starting to train. That is why, before you go to the first training, you should set yourself up to be positive, outline the purpose and importance of the training process. Forget about laziness, do not skip workouts - this is the only way you can achieve desired result... And, of course, don't forget about proper nutrition.

The complex of general strengthening exercises selected by us is suitable not only for beginners, but for athletes after a long sports break. Train at least 3 times a week and within a month your muscles will be ready for "new achievements".

In the first lessons, you can work with own weight without dumbbells. But as your physical fitness we recommend using weights. For example, for the arms and shoulder girdle, you can take dumbbells weighing 1-2 kg, but for squats and lunges - at least 5 kg. The choice of projectile weight depends on your physical fitness and your well-being.

# 1. Squats (classic)

Squats should be an integral part of every workout. The exercise is general strengthening, as it involves all the muscles of the lower body, abs, back extensors and other small groups.

Incorrect execution technique can lead to pain in knee joint or other injuries. Therefore, you should know how to squat .

No. 2. Lunges

Many people do not like to do this exercise. But in vain. The technique is also general strengthening, it works out all muscle groups of the lower body, abs and back. In addition, you develop balance and coordination.

When doing a lunge, make sure that your lower knee is not touching the floor and your upper knee is not protruding beyond your toes. Look, how to lunges with dumbbells .

No. 3. Plank

Complex exercise for all strengthening for all muscle groups body - arms and shoulder girdle, abs and back, thighs. In the photo, the bar is performed on straight arms (an easy version of the technique). If you want to increase the load, lower yourself on your forearms.

Common mistakes are rounding the back or dropping the pelvis down. Both actions can lead to injury, so follow the plank technique.

Read also -

No. 4. Lifting the body on the press

The classic version of the exercise to strengthen the abdominal muscles. The work also involves the muscular corset of the back and hip flexors.

When doing twists, do not put your hands behind your head, this increases the load on cervical spine and the spine as a whole and can lead to injury. Instead, cross your arms over your chest, and make sure to place your feet well.

The exercise is safe to do while lying on a mat. It does not allow the body to slide, which means it is not traumatic. A correctly selected rug affects the quality of the technique performed. Such a rug can be purchased at a bargain price or PRESS THE PICTURE .

No. 5. Push ups

One of the best exercises of the complex for strengthening the muscles of the chest, arms and back. If it is difficult for you to do the classic version, then follow push-ups from the floor from the knees .

When performing the technique, make sure your shoulders are directly above your fingers. And when lowering the body down, you do not bend / arch your back, do not touch the floor.

No. 6. Triceps Exercise

The best technique for toning the upper arms, shoulder girdle and triceps in particular. Strengthening these muscle groups contributes to the development of strength and endurance, allows you to work effectively with large weights further.

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During work, make sure not to swing your shoulders, but only raise and lower your arms, bending them in elbow joint... If you feel uncomfortable in the wrist area, change the position of your hands.

No. 7. Raises your arms over your head

This is the second general strengthening technique for the upper back. Overhead raises are usually done while standing. If this is difficult for you, then try sitting. To get started, take 2 dumbbells with a weight that you can safely lift over your head. Start with light weights, gradually increasing the load.

We'll talk about which back exercises are the most effective in the gym! And so often, visitors to gyms have a habit of working out only those areas that are visible in the mirror. As a rule, these are chest and shoulder muscles, biceps, press.

But paying attention to the back is imperative, not only in order to maintain symmetry between the front and back of the body, but also in order to overall strengthening health.

A weak muscle corset can lead to poor posture, as well as provoke acute pain, especially with increasing loads on the upper shoulder girdle.

Everyone should know their own correct weight! Therefore, we have created a special calculator that shows how much a person's weight is considered normal and how much is excessive. ...

What back muscles do you need to work out regularly? The best back exercises in the gym

Doing back exercises in the gym is critical to developing your reference V-torso. After all, a sign of an ideal male figure is broad shoulders, a relief chest and a narrow waist. In order to achieve this effect, it is recommended to regularly work out the following spinal muscles:

• lats;
• diamond-shaped;
• trapezoidal;
• straightening the spine;
• oblique.

The exercises below can be combined into a single training complex who needs to devote at least two lessons a month. But it's better to add one exercise at a time to your regular training plans.

Deadlift

This technically challenging exercise will help you work through all back group muscles (from calf to shoulder). The effectiveness of training is determined by the fact that when correct execution, 75% of muscle mass is involved, including the latissimus and trapezius muscles of the back.

It is very important to follow the execution technique, because any mistakes can lead to serious complications, including hernia and pinching of the vertebral nerves.

It is necessary to start working with a barbell with a minimum weight, not forgetting about weightlifting belt... For one workout, it will be enough to complete 3 sets of 6 repetitions. After a few sessions, you can increase the weight, while the number of approaches should remain the same.

Bent over barbell row (forward and reverse grip)

When done correctly, Weight Limit it will turn out to take much faster, without fear of the development of a large number of health complications. Depending on the initial physical fitness, you can lift the barbell:

• with a direct grip (in this case, the trapezius muscles are mainly loaded);
• reverse grip (the bar is picked up from under the bottom, as a result of which the latissimus muscles are worked out).

Attention! Lifting the barbell in an incline puts a lot of stress on the lower back, so the exercise is best done at the very beginning of the workout. It is not recommended to lift the barbell in an incline in combination with the classic deadlift.

Wide grip pull-ups

Many athletes have heard that pull-ups directly affect back development. Indeed, pulling up is one of better ways develop the upper shoulder girdle and back as a whole.

But only pull-ups performed with a wide grip will allow you to work out your lats as much as possible. Pull-ups are suitable even for beginners, because it is quite difficult to make mistakes in execution. In very rare cases, pain in the shoulder joints may occur.

But ultimately, you need to learn how to do 82 pull-ups in 5 reps. It is not worth increasing the load further, because this will lead to wear shoulder joints... If the reference number of pull-ups has been mastered, then weights can be added, but not increase the number of approaches.

Before each approach to the horizontal bar, it is imperative to warm up the shoulder joints. The chin-ups themselves are a great warm-up before the deadlift.

Exercise: T-bar deadlift

Pulling the T-bar to your chest is one of classic exercises which is great for those who can't get it heavy weight while lifting the bar in an incline.

Due to the fact that the simulator allows you to emphasize the abdomen and hips, the spine is not loaded. This means that the athlete will be able to do more reps and take more weight. You can lift the T-bar:

• neutral grip (palms facing each other);
• narrow grip (palms are maximally brought together);
• wide grip (handles are spread apart, palms "look" down).

The wider the grip, the better the muscle corset will be worked out. With a neutral grip, maximum attention is paid to the rhomboid muscles, and with a narrow grip, the biceps are additionally pumped.

The exercise is performed at the end of the workout, according to the system of "failure" repetitions. This means that the lifting of the T-bar must be performed as many times as there is enough strength, and after the onset of characteristic symptoms, add another 2-3 repetitions.

If the hall is not special simulator, it is possible to lift a conventional fixed bar, with a counterweight on the working side. In this case, it is important to ensure that the legs are bent at the knees, and the press is as tense as possible. Otherwise, squats and bends with weights will be performed, which will not affect the development of the back in any way.

Row of the lower block with a direct and reverse grip

This exercise will allow you to pump even the most small muscles back. The advantage of pulling the lower block is that even women can do it, as well as people with a minimum level of physical fitness. The load is adjusted by increasing the weight, as well as changing the width of the handle of the exercise machine.

With the classic traction of the lower block (straight neutral grip) the latissimus muscles are being worked out. If you perform the exercise with wide grip, then the load will be transferred to rather specific areas of the trapezius and rhomboid muscles.

The deadlift is best done right after the deadlift. It is enough to complete 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds holding the handle of the simulator against the chest, and the same amount of rest between repetitions.

If the exercise seems too easy, then it is recommended to complicate it not only by increasing the weight, but also by changing the grip. By performing a reverse grip row of the lower block, you can work out almost all areas of the back and biceps. TO reverse grip athletes who have already "taken" the maximum weight when performing classic thrust the lower block.

Upper block thrust

The thrust of the upper block is also considered one of the lightest and relatively safe workouts for the development of the back. The simulator will be the way out for those people who have not yet mastered the wide grip pull-ups.

Due to the possibility of increasing the load, the thrust of the upper block is also suitable for those who have already reached the reference 82 repetitions and want to develop further.

Narrow and neutral grip activates biceps and groups muscle fibers which are located closer to the center of the back. But a wide grip will allow you to work out all zones of the broadest muscles. Work with top block great for building muscle.

This exercise is a great warm-up for your shoulder joints. It is enough to complete three sets of 12 repetitions. But if the athlete uses the maximum weight, then it is better to work with the simulator after pre-warming up the muscles and classic pull-ups.

One-handed dumbbell row

This exercise allows you to work both sides of your back while controlling the weight for your working and non-working arms. The range of motion also increases significantly. If, when performing the deadlift, the bar rises only to the level of the press, then when working with dumbbells, you can bring the elbow beyond shoulder level.

This engages almost all of the muscles in the upper back. Thanks to the support with the non-working hand on the bench, the risk of improper work with dumbbells is significantly reduced. The torso is easy to control, fatigue does not come as quickly, which allows for more reps.

One-arm dumbbell lifts are usually done in the middle of a workout. It is enough to complete 3 sets of 10 repetitions.

Hyperextension

Hyperextension - refers to a very easy exercise, therefore suitable for women and beginners. It is not easy to make lifting the body more difficult, so the number of approaches can be determined according to the "to failure" method. Athletes often perform hyperextension during breaks between basic sets. The technique is quite simple:

1. Fix the legs so that the hips lie completely on the bench with an angle of 45 degrees;
2. Cross your arms over your chest;
3. Raise a completely straight back until the body is in a position perpendicular to the floor;
4. Slowly take the starting position.

Also, you can do hyperextension from a classic bench or on a Roman chair.

Post-workout back recovery

If the whole workout was devoted to the development of the back, you need to pay attention to the high-quality recovery of the body.

First, it is necessary to abandon any stress on the broadest muscles, otherwise the risk of injury will increase several times. Secondly, it is advisable to visit a massage therapist who will help prevent the development of painful symptoms.

You can also drink potassium and do some back stretching exercises (for example, pull your knees to your chest, or try to reach your feet with your palms from a sitting position).

We recommend reading an article on how to build back muscles. In it, you will find additional exercises and a completely different approach to pumping up the muscles of the back, as well as various tips to strengthen the back.

So, did you like this article? We will be very glad to hear your opinion in the comments! Well, see you soon in new issues.

Natalia Govorova

Reading time: 9 minutes

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O beautiful figure the whole beautiful half of humanity dreams. And one of the "tools" for correcting their shapes is gym... The main thing is to clearly understand which simulators to look at, which zones need correction, and what is included in the training program.

The best fitness equipment for women in the gym - which one should you prioritize in your workouts?

Main zones female body needing correction is ...

• Hands (there should not be any "jelly").
• Abdomen (should be flat and firm).
• Chest (beautiful, raised and firm, not sluggish and spreading over the belly).
• And of course,

It is on these areas that you should focus your attention in order to lose weight and achieve the desired result.

Choosing the right exercise equipment!

• Traction. The main goal of working on this equipment is to work out the biceps. The ideal trainer for long and stubborn workouts - with a set of weights and additional equipment, with the ability to independently adjust the load. The simulator provides effective training for hands - for both at once or for each in turn to enhance the effect.
• Upper / lower link. This tool works on harmony, strengthening the back muscles and, accordingly, protecting the spine, strengthening the biceps, and reducing the risk of injury. The wider the capture, the more intense workout back muscles.
• Horizontal leg press. Primary Target: Glutes and quads. The body on this inventory is fixed in a stable position, and the main load falls on the reed with the buttocks. With increasing load and bending the legs as for "plie", the inner thighs are trained.
• Smith machine. Here we train triceps and pectoral muscles. Safe and efficient exercise machine with the ability to self-regulate the intensity of the load.
• Press from the shoulders. Trainer for working with the middle and anterior deltoid muscles. It is important to correctly position the seat to avoid harming your ligaments.
• Exercise machine for the press. Flat tummy Is an achievable dream. Such a power unit allows twisting on a press (approx. - with weights). It's important to remember that resistance training significantly increases muscle growth and widens the waist, so lovely ladies are better off doing without weights.
• Reverse glute lifts. The simulator is focused on working with gluteal muscles and the gradual compaction of the priests. Such a tool will not bring harm, and as for the result, it will not be fast (there are also more effective simulators for such purposes).
• The pull of the upper / block with a wide handle and behind the head. A good tool for developing back muscles. It is important to remember that if you have problems with the flexibility of the shoulder joints, it is better to replace this simulator with another, in order to avoid pinching in the shoulder / joint.
• Cardio simulators. They are certainly effective and helpful. However, aerobic activity in women should be kept within reasonable limits. The intensity of these workouts is a maximum of 3 times a week and no more than 40 minutes.

Exercise machines that are not suitable for ladies

Unlike women who run to the gym for weight loss and slimness, men go to workouts for relief and muscle mass. Therefore, the training programs, of course, they have different, and individual simulators, successfully used by men, can give the opposite result to a woman.

What inventory should be avoided?

• Shrugs with dumbbells. A very effective trainer for the trapezius muscles, but for men. He will not add the beauty of forms to a woman.
• Weighted slopes. It is believed that such training eliminates "ears" on the reeds. In fact, they only contribute to the expansion of the waist. And for a side bar, a bike and the right diet.

A set of exercises on simulators in the gym for women - we draw up a training program

Women's lineup for cardiovascular equipment is a frequent occurrence. However, it must be remembered that the torture of these simulators is meaningless without strength exercises.

It is strength training that should be prioritized, cardio training - to warm up the muscles or to consolidate the effect.

A set of exercises for the beauty of forms - what should it be?

1. For the 1st day: on the back and arms.
2. For the 2nd day: on the thighs and buttocks, on the calf muscles.
3. For the 3rd day: press.

The beginning of a workout (always!) Is a warm-up for 10-15 minutes from cardio exercises, or from key aerobic exercises.

Video: A set of exercises for girls in the gym

Video: Exercise program in the gym for girls

What exercises should you use for a program?

Exercises for the abs:

• Bends on a Roman chair. We put our hands on our chest "crosswise", bend over to half and press the chin tightly against the chest.
• Raises the legs. We lean with our elbows in suspension (approx. - on the crossbar). Slowly bend / unbend the legs 20-25 times.

Exercises for the glutes, thighs and calf muscles:

• Hyperextension.
• Abduction / Attachment Trainer: Back upright, spread and connect the hips, holding the position for 3 seconds when connected.
• Leg press. We use a platform simulator. Raise your legs from the center of the platform to the top edge. When lowering the load, we hold the lower back close to the bench. Scheme: 4 approaches, 30 times).

Exercises for back muscles:

• Deadlift. Scheme: 20 times.
• Lower block thrust. The back is straight, in a sitting position we bend our knees, pull the block to the lower abdomen, without swinging the body. Scheme: 3 approaches, 25 times.

The general training scheme should look like this:

1. Warm up - 10 minutes.
2. Training of muscles of a certain group - 50 minutes.
3. Cardio workout - 40 minutes (for example, an exercise bike, jump rope, or treadmill, Hula Hup).
4. Stretching - 10 minutes

You can also include in the set of exercises:

• Deadlift. Scheme: once every 2 weeks.
• Squats with a barbell on the shoulders (approx. - for the muscles of the legs). Scheme: maximum twice a week.
• Lunges with dumbbells (pull up the legs and round the buttocks). Scheme: once a week.
• Dips (ideal for weak hands)
• Bench press at different angles. Suitable for strengthening pectoral muscles... Scheme: once a week.
• Plank. This universal exercise affects almost all muscle groups. It is recommended to do it regularly.

Video: Training program for beginner girls - the first steps on simulators in the gym

Basic rules for training on simulators for women

Before you rush to the gym should undergo a medical examination ... It is important to exclude all diseases for which strength training is prohibited.

After the doctor's permission is obtained, you should decide on training program... You cannot do without the help of a professional trainer.

What do you need to remember?

• Trainings should be regular - 2-3 times a week.
• Warm up before each workout is a must! Important: the warm-up at the beginning (to warm up / prepare the muscles) and the stretching at the end of the workout (to restore the muscles) should touch exactly the muscle group on which the load is applied during a particular workout.
• You can increase the load only gradually, after a month of constant training.
• The number of approaches and repetitions depends on the state of the body, on endurance and, directly, on goals. Approximate amount: 1-5 for strength development, 6-12 for muscle mass, more than 10-12 for endurance development.
• You should not immediately saddle all the simulators in turn - start gradually and with 2-3 simulators. Don't overload your body with maximum weight.
• - this is normal. It should pass as soon as the body gets used to the new lifestyle and stress. If the pain does not go away in 3-4 days, then you need to reduce the intensity of the load or consult a specialist.
• Proper nutrition - 50% success. We eat fractionally - 5 times a day (before training we eat 2 hours before it, not later!), We drink 2 liters of water per day (moreover, 1 liter - during training), we devote protein food in the diet Special attention(not less than 60%).
• If the number of workouts per week is reduced from 3 or 4 to 2, then the entire weekly load should be distributed over these 2 workouts.
• We do not change the instructor during the first 6 months of training. Different systems can have a lot of contradictions, therefore, for the effectiveness of training, it is better to listen to the 1st trainer.
• Unsystematic activities are unacceptable! Each workout should be subordinated to a specific set of activities, clearly developed for a particular woman, taking into account her needs, capabilities and characteristics of the body.
• After each workout, close carbohydrate window". Not ready protein shakes, and drinks made from natural products, self-prepared.

And a few more important points:

1. You cannot go to the gym "for the company"! Visit it in splendid isolation, only in this case your attention will be 100% focused on training.
2. Exercise should be a good habit for you. Therefore, the attitude is extremely important: choose a comfortable and beautiful shape for exercising, the best gym, good coach... Classes should not be hard labor for you.
3. Lack of results after 2-3 months of training is not a reason to quit. Be patient, forget about laziness and shyness, cultivate fighting qualities of character in yourself.
4. Decide on a goal. Why do you need training: lose weight, gain muscle mass, tighten "contours" or something else. The intensity and type of activity depends on the goal.

Video: Common mistakes in the gym

And a little about mistakes to avoid:

• Do not overload your abs if your goal is to correct the waist. The greater the load, the larger the waist.
• Don't overuse cardio. The higher the load, the more active the production of the stress hormone, which, in turn, leads to the destruction of muscle tissue and exhaustion. Recommended maximum: 2-3 times a week for 40 minutes.
• Do not exclude loads with dumbbells ... It is the weighting loads that contribute to the formation of a beautiful tummy and elastic priests.
• There is no point in overloading muscles with intense daily workouts. ... It is a mistake to think that in this way you will quickly acquire the cherished appetizing forms. Remember, muscles need time to recover! The optimal break is 2-3 days for each muscle group. For example, on Tuesday you load the biceps and chest muscles, on Wednesday - load on the legs, on Friday - triceps with shoulders, on Saturday - back. The rest of the time is a rest from classes.
• Adjust the machine on your own before you start exercising. The session should be comfortable and not traumatic.
• Choose a comprehensive program that engages all muscle groups throughout the week. You cannot concentrate only on problem areas - this will lead to an imbalance in proportions.

And don't overuse your workouts! If you have difficulty moving around, your muscles ache, like after a week of repairs in an apartment and falling off a stepladder, and you can't even squeeze your pillow with your hands, then it's time to slow down and reduce the intensity of the exercise.

Site site thanks you for your attention to the article! We will be very pleased if you share your feedback and tips in the comments below.

Many women do not even want to hear about strength training, on simulators, with free weights(dumbbells, kettlebells, etc.) because most of them don't want to look like pitching,

and that is why they prefer aerobics and other cardio fitness areas. But not many people know that it is not possible for a woman to build muscle, just because in the body of women, a very small content of testosterone - the hormone of strength, (only one tenth of the amount of testosterone in the body of men).

Without testosterone, it is not possible to build muscle, even with a great desire, it will not work. This will require taking hormones and creatine for muscle growth.

Studies of both our domestic physiologists and foreign ones confirm the fact that power training on exercise machines with free weights, they have a positive effect on the reduction of adipose tissue, and do not affect muscle growth.

Are you intrigued and interested? For more information on strength training, download the one that can change your life!

Many of our clients ask us what will be more effective for weight loss exercise equipment or free weights (dumbbells, barbells, kettlebells, etc.)?

Before answering the question, a little digression into biomechanics (the science of human body movements)
The muscles of the human body are subdivided into antagonists and synergists.

Antagonists- muscles that cause movement in two opposite directions (for example, flexion of the lower leg, extension of the hip). As a rule, these are large muscles (quadriceps, biceps) and simulators are best suited for strengthening and for working out and strengthening the muscles of antagonists.

Pros of exercise on simulators:

• exercises on simulators are easy to perform and
  does not require learning the technique of execution
• it is easy to increase the load by adding weight.
• Good for beginners and injury prevention.

Cons of training on simulators

• it takes a lot of time to work all the muscles. Isolating muscles
• obligatory visit to the gym
• when used in a workout program only simulators, the muscles look like those of a pitching, inflated and practically without definition, because only the flexors, extensors, adductors are being worked out to a greater extent.
• deep layer of muscles, skeletal muscle remain unaffected!

Another type of muscle is synergists.- acting jointly and functionally homogeneously, taking part in one movement.
In other movements, they can be antagonists. The phenomenon of synergy is provided by the regulating activity of the central nervous system.
Therefore, when performing forward lunges on one leg, several muscle groups are included in the work, as well as their deep layer, skeletal muscles to maintain balance.

Therefore, to engage more muscles in the work and reduce the time for training the whole body, training with free weights is more suitable (dumbbells, barbells, sandbags, etc.)

The only condition when choosing free weights is that they should not be metal, since this has negative effect on the joints and increases the risk of injury. Preferably vinyl, which also will not spoil the laminate flooring ... You can select suitable free weights (dumbbells) in

Pros of free weights workout:

• strengthening a large number of muscles, without a lot of time spent on training
• more calories burned before and after exercise
• give a beautiful shape to muscles, definition
• The same exercises, but without weights, can be used as a warm-up.

A small minus of training with free weights:

• it is necessary to learn the technique of movements without weights before performing it with weights.

Personally, I prefer training with free weights, since I mostly train at home (and go to the gym 1-2 times a week) just for lack of time to visit the gym 5-6 times a week.

Based on my own experience, going to the gym will be a good motivation to continue your workouts. You can also meet new people and exchange experiences! Most importantly, you will be able to strengthen certain muscles that are very difficult to work with using free weights! (I'll tell you in the video)

By including exercises on simulators, as well as exercises with free weights in your training program, you can diversify training process, as well as the body will not get used to the load and retain fat!

Our spine is under constant stress. V sitting position it can withstand about 20 kg of weight, in a standing position - from 8 to 15, and in a lying position - from 6 to 9 kg. In fact, our back does not rest, which is why it is so important to transfer some of the load to the muscles. This is especially true for people who lead a sedentary lifestyle.

Weak muscles are unable to support vertebral column, and this threatens a violation of posture, the development of serious diseases of the musculoskeletal system. How can you avoid this? It is necessary to visit the gym in order to strengthen the muscle corset, which will slightly relieve the spine, make the body strong and slim. All the intricacies of working out the spinal muscles will be discussed further.

Who are suitable back exercises?

The dorsal muscles in girls are initially less developed than in men. Salient feature the fairer sex - narrow shoulders and rib cage, wide pelvis and hips. And in men, on the contrary, the shoulders are wide, and the pelvis is narrow. This is why the exercise program is different for them.

Women's complex

If a woman wants to strengthen the muscles of the back, correct posture the hall must be visited at least 2 times a week.

The more luxuriant the breasts, the higher the risk of developing posture defects, diseases of the spine.

Basic exercises for women:

Do not bend your arms!

1. Shrugs

Trapezius muscles are formed.

If you are a beginner, take dumbbells with minimal weight, arms along the body. Raise your shoulders as high as possible, but do not bend your arms. At the highest point, linger for 5 seconds (A), return to the starting position (B).

1. Reverse Grip Bent Over Row

Take the dumbbells (2.5-3 kg) from below, so that your palms are facing your face. Bend the body forward so that it forms a 45 degree angle. Raise both arms in different directions, make sure that they do not bend at the elbows.

Do not arch your back, the spine should be straight, this threatens with poor posture.

1. Alternate bent over row

The broadest dorsal muscles are worked out, while the load on the spinal column is reduced.

2 options for starting position:

• Turn sideways to the bench, rest your right knee and hand on it. Bend your torso, put your left leg back.
• Both limbs are on the floor, you need to push forward and bend slightly right leg. Right hand lean on the bench, tilt your torso.

Take a projectile weighing no more than 3 kg in left hand... As you inhale, raise your hand to your stomach or slightly higher. At the highest point, linger for 5 seconds, bring the shoulder blades together. As you exhale, return to the starting position.

Back, legs should be straight. Only hands work, the body remains motionless.

1. Deadlift

almost all muscles work. Almost all major muscle groups work.

Stand with your feet slightly bent knees at shoulder level, toes straight or slightly outward. Get down to the bar, your back is straight, take the projectile so that your palms are turned towards your face.

Tear the barbell off the floor due to the tension of the hips, in parallel, smoothly unbend your back. Do not strain your hands, treat them as ropes. At the highest point, bring your shoulder blades together, straighten your shoulders, chest and then your knees.

In order to lower the projectile, first bend your legs, take your pelvis back and gently tilt your torso forward. The bar moves vertically, along the shins and hips.

Do not round your back, strain your abdominal muscles.

Video effective exercise to strengthen the back of girls:

Complex for men

1. Pull-ups on

The broad muscles of the back, biceps are trained.

Grasp the bar with the back of your palms facing you. The distance between the limbs is at least 30 cm, so the lats will receive good load... The legs are bent at the ankles and slightly bent to prevent jerking.

While inhaling, gently pull your chin to the bar, due to the tension of the muscles of the back and arms, exhale. Hold this position for 5 seconds. Inhale again, gently lower down.

Do not relax, raise your shoulders. The beginning of the rise is due to back muscles, and biceps work at the top point.

If you find it difficult to complete this exercise, use a special counterweight. If pull-ups are easy, increase the load by wearing a weighted belt.

1. Barbell Deadlift

the back should remain straight

Numerous joints and nearly all muscle groups are involved in this exercise.

Stand - feet at shoulder level, socks look straight, you can turn it a little to the sides. The position should be as stable as possible. Bend your legs and lower yourself to the bar, while your back is straight, take the projectile with your palms away from you (direct grip). Upper limbs at a width of 20-25 cm. The body is lowered forward, the spine is straight, the shoulder blades are shifted.

Start lifting the bar using the efforts of the muscles of the hips, while the back does not move. First, lift your torso, and only then align your knees. Lower the shell vertically (along the line of the hips and legs).

1. Lifting the bar in an incline

The broad muscles of the back, arms, trapezium are trained.

The starting position should be stable, legs slightly apart, knees bent. Tilt the body, with even hands grasp the bar so that backside the palm was facing you. Line up, raise the projectile.

Then you need to tilt the body 45 ° and slightly bend your back in lumbar, a shell in the hands opposite the knees. Lumbar muscles tense.

Raise the bar to the lower abdomen, while pulling your elbows back and raising as high as possible. This is how the back muscles will work, not the biceps. Hold at the highest point for 5 seconds, return to the starting position.

During the exercise, do not move your legs and head. The distance between the arms should be 25 cm. In order to engage the trapezium, bring the shoulder blades together at the highest point.

Video how to build back muscles:

Universal back exercises

Male and female complex can be supplemented with the following exercises:

• Hyperextension

The muscles of the lower back work, rear part hips.

Lie on the machine with your feet under the back bolster and your pelvis on the front cushion. Legs and back form a straight line. Smoothly lower yourself down, pause for a moment, and return to the starting position.

Warms up muscles before performing hard exercise... This exercise can be performed on or just on the floor, leaning on your stomach.

• Exercises on block simulator

Horizontal thrust or vertical block finish the main workout to consolidate the result. Development in progress broad muscles back, biceps, deltas, forearms. This is a simple exercise that does not require any special skills.

Indications and contraindications

for back pain, stop immediately

Why is it important to strengthen your back muscles? Firstly, posture improves, the person looks slim, tall. Secondly, back and leg pain disappears. Thirdly, with the help of exercises for the back, the patient is recovering from an injury, only in this case, the complex must be coordinated with the attending physician, who has information about the course of the disease.

The main testimony:

• Physical inactivity, sedentary lifestyle.
• Osteochondrosis - the spine becomes more mobile, the muscles of the back are strengthened, and posture improves.
• The initial stages of scoliosis - the spinal corset is strengthened, stretched, due to which the curvature decreases or completely disappears.
• Intervertebral hernia - the spine is unloading, pain disappears, flexibility returns, mobility is restored.
• Prevention of diseases of the spine.

It is strictly forbidden to perform exercises if a person feels acute back pain. This applies to people with diseases of the musculoskeletal system who performed physiotherapy exercises under the guidance of a physician. Such pain is a harbinger of relapse.

The main contraindications to exercise using sports equipment(dumbbells, barbells):

• increased blood pressure;
• asthma;
• pregnancy;
• cardiovascular diseases;
• severe diseases of the spine;
• women feel unwell during menstruation;
• any chronic ailments.

start with light exercises and gradually increase the load

First of all, you need to soberly assess your physical capabilities. If you are a beginner, then start with simple exercises with minimal burden. Give yourself and your body the opportunity to learn the technique of performing the exercise, bring it to automatic, and only after that increase the load. Remember, back exercises are extremely traumatic!

The minimum number of repetitions for beginner athletes is 10 times. Try to constantly increase the number of repetitions by 1-2 times. After doing the exercise, increase the load more than 15 times.

If your goal is to dry your muscles, then increase the number of approaches and rest less. Approximately 10 times in 5 sets.

If you want to increase body weight, then do more basic back exercises with loose shells (barbell, kettlebell, dumbbells). The number of sets should be reduced.

The dorsal muscles are often exercised on the same day as the pectoral muscles. It is recommended to start from the back, as these muscles are larger and require more strength and energy to pump. However, if they are lagging behind, then start with them.

• duration first three workouts should not exceed 20 minutes;
• the maximum duration of classes for girls is 45 minutes;
• exercise regularly with a break of 48 hours;
• always start with a warm-up (bending, stretching, bending);
• alternate weight training with gymnastic exercises;
• nutrition should be balanced: proteins, fats, carbohydrates and vitamins;
• drink at least 1.5 liters of still water during your workout.

There are many exercises for strengthening the muscles of the back, which are performed in different variations. But the following can be distinguished:, rods with barbells, with dumbbells or weights in an incline. And also classes on a block simulator and hyperextension to complement the complex. Also, remember to listen to your common sense, personal trainer and the attending physician. After all, a strong and strong back is not only beautiful, but also important for health!